What Is a Normal Heart Rate by Age and Gender?

Introduction

Your heart rate, also known as your pulse, is a key indicator of your overall health and cardiovascular function. It reflects the number of times your heart beats per minute and can vary depending on factors such as age, activity level, and emotional state. 

Understanding the normal heart rate range and recognising when it’s too high or too low can help you monitor your heart health, prevent complications, and know when to seek medical help. 

In this article, we’ll break down what’s normal, what’s dangerous, and what affects your heart rate.

What is a Normal Heart Rate?

The normal heart rate range for adults is typically 60 to 100 beats per minute (bpm). This range can vary depending on factors such as age, fitness level, and overall health. 

Athletes or highly active individuals might have a resting heart rate below 40 bpm, which can still be normal for them. Infants (4 weeks to 1 year) typically have higher heart rates, often ranging from 100 to 180 beats per minute. Various factors, including stress, medication, and caffeine intake, can influence the normal pulse rate of the human body.

When Is Heart Rate Considered Dangerous?

An abnormal or anomalous heart rate can sometimes be a warning sign of underlying health issues. Here’s when you should start asking yourself, ‘What is a dangerous heart rate?’

• Bradycardia or Slow Heart Rate: If your resting heart rate dips below 60 bpm, it’s considered bradycardia in adults. Bradycardia can be caused by certain medications, an underactive thyroid, or complications in the heart’s electrical system.
• Tachycardia or Fast Heart Rate: A resting heart rate above 100 beats per minute (bpm) is considered tachycardia in adults. Causes can range from stress, dehydration, fever, anaemia, to underlying heart conditions. If sustained, tachycardia can lead to serious complications like heart failure or sudden cardiac arrest.

Heart Rate Zones: Resting, Maximum, and Target Explained

Understanding your heartbeat’s normal range is essential in knowing how well your heart is performing. It varies depending on various factors, which we will explore in the sections below.

1) Resting Heart Rate (RHR)

Your resting heart rate (RHR) is the number of heartbeats per minute when you are at rest. For adults, the normal resting heart rate range is between 60 and 100 beats per minute (bpm). However, athletes often have lower resting heart rates, sometimes as low as 40 beats per minute (bpm), due to their higher cardiovascular fitness. Factors like stress, certain medications, and medical conditions can affect your RHR.

2) Maximum Heart Rate (MHR)

Your maximum heart rate (MHR) is the highest number your heart can safely achieve during exercise. As people age, their average maximum heart rate decreases. A commonly used formula to determine your maximum heart rate is 220 minus your age in years.

3) Target Heart Rate Zone

The target heart rate zone is crucial for those who exercise regularly. This zone indicates the range of normal heartbeat per minute that you should aim to reach during exercise for the most benefits.

For moderate-intensity exercises, like brisk walking or light cycling, aim for 50-85% of your MHR. For vigorous-intensity exercises such as running or high-intensity interval training, strive to reach between 70-85% of your MHR.

Age-Wise Normal Resting Heart Rate Chart

The normal resting heart rate varies according to different age groups. Hence, the normal heartbeat per minute or the normal bpm for men and women in the resting state lies within this range.

10 Common Factors That Affect the Normal Pulse Rate of the Human Body: 

Various factors influence the normal pulse rate of the human body. Understanding these factors can help you know what the normal heart rate for men or the normal pulse rate for women might be. These factors include:

• Fitness and Activity Level: Regular exercise strengthens the heart muscle, allowing it to pump more blood with each beat, which may lower your resting heart rate.

• Body Position: The normal pulse rate of the human body can briefly increase when you move from a sitting to a standing position because of changes in blood flow.

• Temperature and Humidity: The heart tends to beat faster in high temperatures and humidity as the body works to dissipate heat by increasing blood flow to the skin.

• Emotions: Feelings like stress, anxiety, excitement, and other emotional states can escalate normal bpm for men due to the release of adrenaline.

• Medications: Some medicines, such as beta-blockers, can lower your normal heart beat per minute. In contrast, others, like stimulants, can increase it.

• Age: As we age, our maximum heart rate typically decreases, and our hearts may not respond as quickly to physiological demands.

• Body Size: Individuals with obesity may experience a higher resting heart rate because their hearts need to work harder to supply blood to a larger body mass.

• Smoking: The nicotine and carbon monoxide from tobacco can increase the normal heart rate for men and pose risks to cardiovascular health.
  
• Illness and Health Conditions: Medical conditions such as anaemia, cardiovascular disease, and hormonal imbalances can significantly impact the normal pulse rate of the human body.

How to Check and Monitor Your Heart Rate at Home

Knowing how to measure your heart rate helps you understand the normal pulse rate of the human body, which is a critical aspect of health monitoring. Here are some simple steps to measure the normal heart rate or pulse:

• Locate Your Pulse: Common pulse locations include the wrist, neck, or the top of your foot. For the wrist, use your index and middle fingers to press lightly on the inner wrist.
• Count the Beats: Count the number of beats you feel in 60 seconds. Alternatively, you can count for 30 seconds and multiply by two for a quick estimate.
• Consider Timing: For resting heart rate, measure it first thing in the morning before getting out of bed for the most accurate reading.
• Use Technology: Many fitness trackers and smartwatches can continuously monitor heart rate, providing real-time data during activities and rest.

Proven Ways to Lower Your Resting Heart Rate Naturally

Maintaining a lower resting heart rate is beneficial for your overall health. Here are some strategies you can adopt:

• Regular Exercise: Engaging in aerobic activities, such as walking, running, or cycling, can strengthen your heart and improve its efficiency.
• Manage Stress: Techniques such as yoga, meditation, and deep-breathing exercises can help reduce stress and lower your heart rate.
• Limit Stimulants: Reducing your intake of caffeine and nicotine can help lower your heart rate over time.
• Stay Hydrated: Proper hydration supports cardiovascular function and can help maintain a lower heart rate.
• Get Adequate Sleep: Prioritising sleep and addressing sleep disorders can improve overall heart health and lower your resting heart rate.
• Maintain a Healthy Weight: Achieving and maintaining a healthy weight can reduce the workload on your heart.
• Avoid Alcohol and Drugs: Limiting alcohol consumption and avoiding recreational drugs can positively impact your heart rate and overall health.

Causes of a Low Resting Heart Rate (Bradycardia)

A low resting heart rate, otherwise known as bradycardia, can be triggered by different factors. These include:

• Physical Fitness: Athletes and those who are physically fit often have a lower resting heart rate. Their hearts are trained to pump more blood with each beat, reducing the number of beats needed per minute.
• Medications: Certain medications, such as beta-blockers, calcium channel blockers, and specific antidepressants, can lower your heart rate as a side effect.
• Health Conditions: Certain health conditions, like hypothyroidism, electrolyte imbalances, and heart rhythm disturbances, can lead to bradycardia. Even inflammation or infections that affect the heart, such as myocarditis or endocarditis, can contribute to a lower heart rate.
• Ageing: As we age, the electrical pathways in our hearts may slow down, resulting in a decrease in our heart rate. 
• Sleep: During deep sleep cycles, it’s natural for your heart rate to drop below 60 beats per minute (bpm).
• Eating Disorders: Conditions such as anorexia nervosa could lead to nutritional deficiencies, which could affect your heart rate.
• Electrolyte Imbalances: Low levels of essential electrolytes, such as potassium and calcium, can disrupt heart function and result in a lower heart rate.

Male vs. Female Heart Rate: What’s the Difference?

There are several reasons why the normal heart rate for men might differ from the normal pulse rate for women. These may include:

• Physiological Differences: Men typically have larger hearts and more muscle mass, which can result in a lower resting heart rate for men compared to women.
• Hormonal Influences: Oestrogen and testosterone, the primary female and male hormones, respectively, can influence heart rate variability. For instance, oestrogen has a protective effect on the heart.
• Body Composition: Women usually have a higher percentage of body fat and less muscle mass than men. These factors can influence metabolic rates and normal pulse rate for women.
• Stress Responses: Men and women tend to respond differently to stress, which can affect their heart rate. The normal pulse rate for women may be higher due to stress and hormonal fluctuations.

When to See a Doctor for a High or Low Heart Rate

Understanding your heart rate and what is a dangerous heart rate is crucial. Here’s when you should seek medical attention:

• High Heart Rate: If your resting heart rate consistently stays above 100 BPM, especially with symptoms such as dizziness, shortness of breath, or chest pain, consult your family doctor immediately.
• Low Heart Rate: If your heart rate dips below 60 bpm and you experience symptoms like fatigue, weakness, dizziness, or fainting, it’s time to see a doctor.
• Emergency Symptoms: If you experience severe symptoms like chest pain, trouble breathing, confusion or loss of consciousness irrespective of your heart rate, immediate medical help is needed.

Remember that regular monitoring of your heart beat normal range and regular medical check-ups play an essential role in maintaining your heart health. Understanding the normal heart beat per minute can equip you with valuable knowledge about your cardiovascular health and empower you to lead a healthier life.

Takeaway

Monitoring your heart rate, whether at rest, during activity, or while sleeping, provides valuable insights into your heart health. While a normal resting heart rate for most adults ranges from 60 to 100 beats per minute (bpm), individual variations exist based on age, gender, and fitness level. 

Watch out for persistent rates that are either too high or too low, and don’t ignore symptoms such as dizziness or fatigue. Use wearable devices or conduct regular manual checks, and consult a healthcare provider if you have any doubts.

Expert Quote:

“Tracking your resting and active heart rate regularly is one of the simplest yet most effective ways to stay on top of your cardiovascular health. Any unusual changes, especially if accompanied by symptoms, should be evaluated by a doctor.”

—Dr Anubha Karol

Frequently Asked Questions (FAQs)

References:

• American Heart Association. (2021, March 9). Target Heart Rates Chart. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates
• Harvard Health Publishing. (2023, June 13). What your heart rate is telling you – Harvard Health. Harvard Health; Harvard Health. https://www.health.harvard.edu/heart-health/what-your-heart-rate-is-telling-you
• National Institute on Aging. (2024, July 22). Heart Health and Aging. National Institute on Aging. https://www.nia.nih.gov/health/heart-health/heart-health-and-aging