What Should Your Heart Rate Be When Walking?
Your walking heart rate goes up or down depending on how quickly you’re moving. In general, however, walking is a low to moderate intensity activity.
You can gauge your intensity during any activity, including walking, according to target heart rate (THR) zones for moderate and high intensity exercise.
To do that, you first need to determine your maximum heart rate (MHR), or the maximum number of times your heart beats per minute. There are a number of ways to calculate this benchmark, but the simplest formula is to subtract your age from 220.
For example, a 50-year-old’s MHR would be 220 – 50 = 170 bpm. Then, you can use your MHR to figure out your THR zone for walking or even running:
- If you’re exercising at a moderate intensity (e.g., walking or jogging), your heart rate should fall somewhere between 50 and 70 percent of your MHR.
- If you’re exercising at a vigorous intensity, your heart rate will fall somewhere between 70 and 85 percent of your MHR.
How to Determine Your Target Heart Rate (THR) for Moderate Intensity Walking
To find the lower end of your THR: Subtract your age from 220, then multiply that number by 0.50. For example, a 50-year-old person’s THR would be 220 – 50 = 170 bpm x 0.50 = 85 bpm.
To find the higher end of your THR: Subtract your age from 220, and then multiply that number by 0.85. For example, a 50-year-old person’s THR would be 220 – 50 = 170 bpm x 0.70 = 119 bpm.
This person’s THR range while walking is 85 to 119 bpm. For others, it could be normal to have a heart rate of 130 or even higher when walking, depending on their age and how much they’re exerting themselves.
Wearable technology, such as heart rate monitors and fitness trackers, offer an easy way to track your heart rate during exercise. Otherwise, you have to check your pulse manually while walking, which can be tricky.
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