Let’s talk about heart rate. What’s a good walking heart rate? Why does it matter?
Your heart is a muscle, and like any muscle, it becomes stronger and more efficient when you use it. With regular exercise, your heart can pump a greater volume of blood with each beat,1 allowing oxygen and nutrients to reach your body more efficiently.2
Your heart rate – the number of times your heart beats per minute – is a simple, real-time indicator of how hard your heart is working and how well it’s functioning.3 Tracking your heart rate gives you meaningful insight into your fitness level.
A normal resting heart rate (the number of times your heart beats per minute when your body is at rest) for most adults ranges from 60-100 beats per minute (bpm).3 A lower resting heart rate typically suggests a stronger, more efficient heart and better cardiovascular fitness,4 while a higher resting heart rate is linked to a greater risk of heart disease and a higher chance of dying from any cause.5
Estimating Target Heart Rate
For generally healthy adults walking at a moderate-intensity, your target heart rate should be about 50-70% of your maximum heart rate (MHR) – the highest number of beats per minute your heart can safely reach when you’re exercising. Since maximum heart rate is determined by many factors – age, gender, size, fitness level – heart rates will differ from person to person, but averages can still serve as a general guide.
Important: If you have a heart condition, other chronic condition, or take medication, ask your healthcare provider what your target heart rate should be. Some drugs and medications affect heart rate, meaning you may have a lower maximum heart rate and target heart rate zone.6
Target Heart Rate Zones for Moderate-Intensity Exercise
We can use age-predicted maximum heart rates to figure out generally where our target heart rate zone should be for generally healthy adults.
The most commonly used formula to estimate maximum heart rate is as follows:
MHR = 220 – your age.
Some research suggests this formula may underestimate maximum heart rate for individuals older than 40, so we’ll also look at the following formula to account for that: MHR= 208 – (0.7 x age).7
To estimate where your heart rate should be while exercising at a moderate intensity, we can calculate 50-70% of maximum heart rate using the formula MHR=220 – age to get the target heart rate zones below:
Age Range | Age-Predicted Maximum Heart Rate (based on MHR = 220 – age) | Target Heart Rate Zone for Moderate Intensity (bpm = beats per minute) |
20 – 29 | 191 – 200 bpm | 96 – 140 bpm |
30 – 39 | 181 – 190 bpm | 91 – 133 bpm |
40 – 49 | 171 – 180 bpm | 86 – 126 bpm |
50 – 59 | 161 – 170 bpm | 81 – 119 bpm |
60 – 69 | 151 – 160 bpm | 76 – 112 bpm |
70+ | 150 bpm | 75 – 105 bpm |
To take into consideration concerns about underestimating heart rate figures among those older than 40 years, we’ve used the maximum heart rate formula MHR= 208 – (0.7 x age). You can see those calculations in the chart below:
Age Range | Age-Predicted Maximum Heart Rate (based on MHR= 208 – [0.7 x age]) | Target Heart Rate Zone for Moderate Intensity (bpm = beats per minute) |
41 – 49 | 174 -179 bpm | 87 – 125 bpm |
50 – 59 | 167 – 173 bpm | 84 – 121 bpm |
60 – 69 | 160 – 166 bpm | 80 – 116 bpm |
70+ | 159 bpm | 80 – 111 bpm |
Target Heart Rate Zones for Vigorous-Intensity Exercise
For those wanting to exercise at a vigorous intensity, target heart rate zones are based on 70-85% of your maximum heart rate, using the same formulas. Here’s a look at those figures:
Age Range | Age-Predicted Maximum Heart Rate (based on MHR = 220 – age) | Target Heart Rate Zone for Vigorous Intensity (bpm = beats per minute) |
20 – 29 | 191 – 200 | 134 – 170 bpm |
30 – 39 | 181 – 190 | 127 – 162 bpm |
40 – 49 | 171 – 180 | 120 – 153 bpm |
50 – 59 | 161 – 170 | 113 – 145 bpm |
60 – 69 | 151 – 160 | 106 – 136 bpm |
70+ | 150 | 105 – 128 bpm |
Age Range | Age-Predicted Maximum Heart Rate (based on MHR = 208 – [0.7 x age]) | Target Heart Rate Zone for Vigorous Intensity (bpm = beats per minute) |
41 – 49 | 174 -179 | 122 – 152 bpm |
50 – 59 | 167 – 173 | 117 – 147 bpm |
60 – 69 | 160 – 166 | 112 – 141 bpm |
70+ | 159 | 113 – 135 bpm |
Moving Forward…
Remember, these are general estimates to use as a guide. Exercising within your target heart rate zone can help you gain the optimum benefits while staying within a safe range. When checking your heart rate during exercise, if your heart rate is too high, slow down a little; if it’s too low, push yourself a little harder.
Be sure to consult your health care provider for individual guidance.
References
- Cleveland Clinic. How making your heart work harder makes it stronger. Cleveland Clinic. January 21, 2022. Accessed November 21, 2025. https://health.clevelandclinic.org/why-making-your-heart-work-harder-lowers-your-blood-pressure/.
- Anatomy of the heart and cardiovascular system. The Texas Heart Institute®. February 24, 2025. Accessed November 21, 2025. https://www.texasheart.org/heart-health/heart-information-center/topics/cardiovascular-system/.
- Want to check your heart rate? here’s how. Harvard Health. April 16, 2024. Accessed November 21, 2025. https://www.health.harvard.edu/heart-health/want-to-check-your-heart-rate-heres-how.
- Laskowski, E.R. (2018, August 29). What’s a normal resting heart rate. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/heart-rate/faq-20057979.
- Saxena, A., Minton, D., Lee, D., Sui, X., Fayad, R., Lavie, C.J., & Blair, S.N. (2013). Protective role of resting heart rate on all-cause and cardiovascular disease mortality. Mayo Clinic Proceedings, 88(12), 1420-1426. https://doi.org/10.1016/j.mayocp.2013.09.011.
- American Heart Association. Know your target heart rates for exercise, losing weight and health. January 4, 2015. https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates.
- Tanaka H., Monahan K.D., Seals D.R. (2001). Age-predicted maximal heart rate revisited. Journal of the American College of Cardiology, 37(1):153-6. DOI:10.1016/s0735-1097(00)01054-8.