Heart rate is the number of times your heart beats per minute (BPM). Your cardiovascular health and your overall health is dependent on your heart rate.

If you are looking for a good heart rate for your age, then this blog is perfect for you. Karetrip is here to guide you with a proper age chart for a good heart rate so that your journey becomes simple.

Importance Of Monitoring Heart Rate

The heart pumps blood throughout the body, delivering oxygen and nutrients to tissues and organs, and a normal heart rate ensures that this process occurs efficiently.

It is important to regularly monitor your heart rate as it can help to detect your cardiovascular health. A lower resting heart rate usually indicates a very good heart health. If you know your heart rate well, it becomes easy to optimize your workouts accordingly.

You should exercise within your target heart rate zone which will ensure that you are working out at an intensity that is good for your heart without overexerting yourself.

Resting Heart Rate by Age

Resting heart rate (RHR) is the number of heartbeat per minute while you are at rest. It is best measured after sitting quietly for at least 10 minutes.

You can know your cardiovascular health by knowing your heart rate. If your resting heart rate is lower then it indicates more efficient heart function and better cardiovascular fitness.

Following are the normal resting heart rates for different age groups.

• Newborns (0-1 month) : 70-190 BPM

• Infants (1-11 months) : 80-160 BPM

• Toddlers (1-2 years) : 80-130 BPM

• Preschoolers (3-4 years) : 80-120 BPM

• School-age children (5-10 years) : 70-110 BPM

• 11-14 years : 60-105 BPM

• 15-20 years : 60-100 BPM

• 21-40 years : 60-100 BPM

• 41-60 years : 60-100 BPM

• 60+ years : 60-100 BPM

For most adults, a normal resting heart rate ranges between 60 and 100 BPM. Athletes or individuals with high fitness levels may have resting heart rates below this range.

Target Heart Rate Zones

Target heart rate is the average heart rate range that you should aim for during exercise to make sure that you are working out at a safe level which is effective for cardiovascular improvement and fat burning. It is typically written as a percentage of your maximum heart rate (MHR).

Following are the target heart rate zones for various age groups.

• Age 6-10 : MHR = 210 - 220 BPM

  • 50-70%: 105-154 BPM

  • 70-85%: 147-187 BPM

• Age 11-20 : MHR = 200 - 210 BPM

  • 50-70%: 100-147 BPM

  • 70-85%: 140-178 BPM

• Age 21-30 : MHR = 190 - 200 BPM

  • 50-70%: 95-140 BPM

  • 70-85%: 133-170 BPM

• Age 31-40 : MHR = 180 - 190 BPM

  • 50-70%: 90-133 BPM

  • 70-85%: 126-162 BPM

• Age 41-50 : MHR = 170 - 180 BPM

  • 50-70%: 85-126 BPM

  • 70-85%: 119-153 BPM

• Age 51-60 : MHR = 160 - 170 BPM

  • 50-70%: 80-119 BPM

  • 70-85%: 112-144 BPM

• Age 60+ : MHR = 160 BPM and below

  • 50-70%: 80-112 BPM

  • 70-85%: 104-136 BPM

Maximum Heart Rate

Maximum heart rate or MHR is the highest number of beats per minute (BPM) that your heart can reach when you reach your maximum physical exertion.

It is a useful technique for finding out the intensity of your exercise and for setting perfect target heart rate zones. If you know your MHR then it helps you to make sure that you are exercising within safe limits.

Following are the maximum heart rates for different age groups.

• Age 6-10 : 210-220 BPM

• Age 11-20 : 200-210 BPM

• Age 21-30 : 190-200 BPM

• Age 31-40 : 180-190 BPM

• Age 41-50 : 170-180 BPM

• Age 51-60 : 160-170 BPM

• Age 60+ : 160 BPM and below

There are various factors which affect your maximum heart rate such as genetics, fitness level, medications, and any heart issues. You can set your intensity levels by knowing your MHR. Regularly comparing your exercise heart rate to your MHR can help track improvements in fitness over time.

Factors Affecting Heart Rate

There are different factors which strengthen the heart.

• Highly trained athletes may have a resting heart rate as low as 40 BPM due to their increased cardiovascular efficiency.

• During exercise, heart rate increases to supply muscles with more oxygen-rich blood. The intensity and time of exercise also affect how high the heart rate goes.

• A lack of physical activity can lead to a higher resting heart rate, as the heart must work harder to maintain bodily functions. Conditions such as hypertension, heart issues, can affect heart rate.

• The medications which are commonly prescribed for high blood pressure and heart conditions, lower heart rate by reducing the effects of adrenaline on the heart.

• Caffeine and nicotine can increase heart rate. Emotional stress and anxiety increase heart rate. High temperatures and humidity can cause an increase in heart rate as the body works harder to cool itself.

• As people age, their maximum heart rate tends to decrease, and their resting heart rate may increase due to changes in cardiovascular function.

Monitoring and Improving Heart Rate

The following are some methods to monitor and improve your heart rate.

Manual measurement

• Radial Pulse : Place two fingers on the inside of your wrist and count the number of beats in 15 seconds, then multiply by 4 to get BPM.

• Carotid Pulse : Place two fingers on your neck, beside your windpipe, and follow the same counting method.

Electronic devices

• Heart Rate Monitors : Wearable devices such as chest straps or wristbands provide continuous heart rate monitoring during exercise.

• Fitness Trackers : Smartwatches and fitness bands can monitor your heart rate throughout the day and during workouts.

• Smartphone Apps : Apps use your phone's camera and flash to measure your heart rate by detecting changes in blood flow.

A brisk walk, cycling, and running can improve cardiovascular health. Aim to exercise within 50-85% of your maximum heart rate (MHR) for optimal cardiovascular benefits.

When to Seek Medical Advice

You should consult a doctor if any of the following symptoms exist.

• If your resting heart rate is continuously above 100 BPM without any particular reason. A sudden increase in heart rate, especially if not related to physical activity or stress.

• If your resting heart rate is consistently below 60 BPM and you are not a well-trained athlete. If low heart rate is accompanied by dizziness, fatigue, or fainting.

• Any form of chest pain, pressure, or discomfort should be taken seriously, as it can be a sign of a heart attack or other cardiac conditions.

• Unexplained shortness of breath, especially if it occurs at rest or with minimal exertion.

• Dizziness, especially if accompanied by an abnormal heart rate.

• Feeling like your heart is racing, or skipping beats.