What is the average walking heart rate? Find your ideal range
Ever glanced at your heart rate monitor during a walk and wondered, “How fast should this thing be going, anyway?”
It’s a great question.
Understanding your average walking heart rate—and which heart rate range to target for different fitness goals—can give you valuable insights into your fitness, cardiovascular health, and overall well-being.
In this guide, we’ll break down what counts as a healthy walking heart rate, how to find your ideal target zone, and what your numbers are really telling you about your body.
What is a good and healthy walking heart rate on average?
So, what is a good walking heart rate? For most adults, a normal, healthy walking heart rate average lands between 90 and 120 bpm.[4]
While walking at a brisk pace, expect that number to rise to 110–130 bpm, especially if you’re trying to burn more calories or increase endurance.[4]
What is brisk walking?
Brisk walking means you’re moving at a pace that gets your heart beating faster, but you’re still able to hold a conversation. It’s typically 50–70% of your maximum heart rate. One simple test: if you can talk but not sing, you’re probably walking briskly.[5]
Keep in mind that your normal walking heart rate changes by age and could both naturally decrease or increase as you get older due to changes in cardiovascular capacity, your fitness level, and other factors, like illness or pregnancy.
Target walking heart rate zones by age
Use this chart to find your estimated target walking heart rate based on your age:[4]
| Age | Maximum heart rate | Target zone (50–70%) | Brisk walking heart rate (approx.) |
|---|---|---|---|
| 30 | 190 | 95–133 bpm | 105–125 bpm |
| 40 | 180 | 90–126 bpm | 100–120 bpm |
| 50 | 170 | 85–119 bpm | 95–115 bpm |
| 60 | 160 | 80–112 bpm | 90–110 bpm |
| 70 | 150 | 75–105 bpm | 85–100 bpm |
Why is monitoring your heart rate when walking important?
Your heart rate while walking tells a story. Whether you’re taking a stroll or powering through a fast-paced walking workout, tracking your heart rate helps you:
- Measure and manage your exercise intensity
- Monitor progress toward your fitness goals
- Manage your stress levels
- Potentially spot early signs of heart conditions or other health concerns
- Ensure you stay within a safe and effective target heart rate zone
Regular monitoring makes it easier to adjust your pace, measure and improve your cardiovascular endurance, and support long-term aerobic fitness and heart health.
By keeping track of your normal heart rate when walking, you may also be able to better manage your weight, if that’s a goal for you. Exercise intensity has a direct correlation with the number of calories burned during a workout. Walking at an intensity that keeps your heart rate within your chosen target zone can help you burn more calories and lose weight.
How many calories can you burn while walking?
The faster and longer you walk, the more calories you burn. Here’s a quick snapshot for a 155 lb (70 kg) person walking for 30 minutes:
- 3.0 mph: ~116 calories
- 3.5 mph: ~134 calories
- 4.0 mph: ~176 calories
Want to burn more? Try adding hills, speed intervals (when you walk faster for a time, then slower to recover, and repeat), or a weighted backpack.
What factors affect the average heart rate while walking?
Several factors can influence your walking heart rate average—some within your control, and some not.
Age
Heart rate norms shift with age. The older you are, the lower your maximum heart rate, which also adjusts your target zones for walking.
Fitness level
If you’re more physically active, your resting and walking heart rate will likely be lower. Over time, as your cardiovascular fitness improves, your heart becomes more efficient. That means it can pump more blood with fewer beats, so your walking heart rate may drop even at the same pace.
Walking intensity
Your pace matters. A slow walk might keep your bpm around 90, while brisk walking or going uphill can push it closer to 130 or more.
Added weight
Adding extra weight, like carrying a weighted rucksack, increases the effort your heart makes during activity, raising your heart rate while walking.
Medications and health conditions
Beta-blockers, thyroid meds, or heart conditions can all impact your pulse. Always factor in your medical background when interpreting your data.
Emotional state
Emotions like stress, anxiety, or even excitement (like when you spot a cute dog on your route) can elevate your walking average heart rate.
Pregnancy
Pregnancy will put extra demands on your heart and lungs. Talk to your health care provider for advice on how to adjust your walking during pregnancy and after the baby is born.[5]
What should your target heart rate be when walking?
So what should your walking heart rate be?
Different speeds offer different benefits to your health. To gain the full benefits of walking—like improved blood pressure, reduced heart disease risk, and better energy—aim to spend time in each heart rate zone as part of your walking fitness program.
How to calculate your walking target heart rate
Here’s how to calculate your walking target heart rate:[6]
- Estimate your maximum heart rate: 220 – your age
- Determine your target zone by multiplying by 0.5 for 50%, 0.6 for 60%, and so on.
Heart rate zones explained
Here’s how to use heart rate zones heart rate zones [7] to help guide your workouts and boost your health:
- Zone 1 (50–60%): Perfect for warm-ups, recovery days, or walking to lower stress.
- Zone 2 (60–70%): Supports fat burning, improves aerobic endurance, and strengthens your heart without overexerting it.
- Zone 3 (70–80%): Builds aerobic capacity; easy to hit via power walks, weighted walks, or hills.
- Zone 4+: Too intense for most walking workouts (to get to this zone, you generally need to run).
These numbers can help you find your average heart rate when walking—whether you’re walking for weight loss weight loss , better cardio health, or to release stress.
That said, while formulas are great, there’s no substitute for getting to know your body personally. To gauge what’s normal for you, check out your heart rate while walking slowly around the house, and take an average heart rate reading after briskly walking a mile. Start to build up a picture of how your heart rate responds to different workout intensities and emotions.
Although we’ve started to explore what is the average walking heart rate in general, gathering personal data from your unique body to find what’s a good walking heart rate for you is the perfect next step.
When to consult a healthcare professional
If your heart rate when walking seems persistently too high or too low—i.e., outside of the average walking heart rate range determined by your age—it’s time to check in with your doctor.
See a medical professional if:
- your heart rate exceeds 140 bpm during a slow or easy walk
- you feel dizzy, short of breath, or chest pains while walking
- you have underlying conditions and notice new symptoms
- your pulse remains high long after your walk ends
Tips on how to maintain a normal walking heart rate
Here are some actionable strategies to help manage and optimize your walking heart rate.
Start with a warm-up
Give your heart time to adjust. A few minutes of light walking helps transition into an elevated heart rate range safely.
Focus on technique
Try these tips to practice good posture, reduce injury risk, and get the most from each step:
- keep your head up and gaze forward
- relax shoulders and engage your core
- roll from heel to toe with each step
- let your arms swing naturally
- don’t overstride
Walk consistently
Daily walks build your cardiovascular fitness, helping your heart beat more efficiently over time.
Use a heart rate monitor
Whether it’s a smartwatch or chest strap, tracking your bpm helps you stay within your target heart rate zone.
Stay hydrated
Dehydration makes your heart work harder. Sip water before, during, and after your walks.
Avoid overexertion
More isn’t always better. If you’re panting or your heart rate spikes suddenly, slow down.
Add intensity when you’re ready
To gradually lower your average heart rate and improve fitness, increase your walk duration or intensity slowly each week. Your heart will adapt and become more efficient.
For a little more cardio punch, try one of these:
- Add short intervals (e.g., walk fast for 1 min, then slow for 2)
- Walk uphill or add stairs
- Carry light hand weights
- Use a treadmill with incline settings
Each tweak gives your heart, lungs, and muscles more of a challenge!
Know your weekly target
According to the American College of Sports Medicine Physical Activity Guidelines, [5] we need to aim for 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous aerobic activity.
That’s just 30 minutes a day, 5 days a week—and walking counts! Even 10-minute sessions add up.
FAQ
Why does my heart rate go to 120 when I stand up?
A heart rate of 120 bpm upon standing may be due to orthostatic intolerance, Dehydration Dehydration , or even anxiety. If this happens often, talk to your doctor.
What bpm is too high for walking?
Anything above 135–140 bpm during a light or moderate walk may be too high—especially if you’re not doing a brisk pace or uphill climb (or trying to outrun a squirrel). If this happens regularly, get a health check.
What heart rate zone should I be in when walking?
Most walkers benefit from staying in the moderate-intensity zone—about 50–70% of your maximum heart rate. This zone improves cardiovascular health, boosts aerobic fitness, and supports fat burning.
How accurate is the Apple Watch heart rate?
Apple Watches are fairly accurate for tracking heart rate while walking, especially when worn snugly.[8] However, they may be slightly less reliable during high-motion activities or if not fitted properly.
How to lower heart rate immediately?
To lower your heart rate quickly:
- Sit down
- Take deep, slow breaths
- Relax your body
- Remove yourself from stressful triggers
If your heart rate stays high despite rest, call your doctor.
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- Avram R, Tison GH, Aschbacher K, et al. Real-world heart rate norms in the Health eHeart study. NPJ Digit Med 2019; 2: 58.
- Korshøj M, Lidegaard M, Kittel F, et al. The relation of ambulatory heart rate with all-cause mortality among middle-aged men: a prospective cohort study. PLoS One 2015; 10: e0121729.
- Target Heart Rates Chart. www.heart.org (accessed 27 August 2025)
- Physical Activity Guidelines for Americans. 2nd edition. (accessed 27 August 2025)
- Reed JL, Pipe AL. Practical approaches to prescribing physical activity and monitoring exercise intensity. Can J Cardiol 2016; 32: 514–522.
- Pollock ML, Froelicher VF. Position stand of the American college of sports medicine. J Cardiopulm Rehabil 1990; 10: 235–245.
- Abt G, Bray J, Benson AC. The validity and inter-device variability of the Apple WatchTM for measuring maximal heart rate. J Sports Sci 2018; 36: 1447–1452.