Understanding Normal Pulse Rate: What’s Healthy, What’s Not, and How to Monitor It

A normal heart rate ranges between 60 to 100 beats per minute (bpm). However, the idea of ‘normal’ also depends on several aspects. For example, an athlete’s pulse might rest around 40 bpm. Similarly, individuals experiencing stress, hormonal imbalance, or medication effects may drift towards the other end of the scale.  

What Are the Factors Affecting Pulse Rate? 

Several factors can increase your pulse rate. Here are a few:  

• Age: Newborns and children have higher resting rates. It starts to decline with age. 
• Fitness level: Trained athletes show lower resting heart rates due to cardiac efficiency. 
• Temperature: Hot or cold environments cause mild increases in heart rate. 
• Dehydration: Reduced blood volume makes the heart work harder to maintain circulation. 
• Emotional stress: Anxiety, excitement, or fear triggers adrenaline release, raising heart rate. 
• Medications: Beta blockers lower the heart rate. Some stimulants, decongestants, or asthma medications can increase it. 
• Hormonal changes: Thyroid dysfunction, menstruation phases, and menopause can influence rates. 
• Smoking and alcohol: Both can increase your heart rate. If you quit smoking, it will reduce over time. 
• Other health conditions: Anaemia, endocrine disorders, cardiac diseases, and electrolyte imbalances also alter rates. 

What is the maximum heart rate? 

Your maximum heart rate calculation allows you to figure out what your ideal target heart rate is during exercise. 

You can find out the maximum heart rate for your age by subtracting your age from 220. For instance, a 25-year-old’s maximum heart rate would be 185 bpm. Such calculations assist in determining target heart rate zones during exercise. Moderate activity demands 50-70% of maximum, while vigorous routines rise to 70-85%.  

Maximum Heart Rate-Age 

Target HR Zone 50-85% 

Age-predicted Maximum Heart Rate 

20 years 

100-170 beats per minute (bpm) 

200 bpm 

30 years 

95-162 bpm 

190 bpm 

35 years 

93-157 bpm 

185 bpm 

40 years 

90-153 bpm 

180 bpm 

45 years 

88-149 bpm 

175 bpm 

50 years 

85-145 bpm 

170 bpm 

55 years 

83-140 bpm 

165 bpm 

60 years 

80-136 bpm 

160 bpm 

65 years 

78-132 bpm 

155 bpm 

70 years 

75-128 bpm 

150 bpm 

What is a dangerous heart rate? 

In a situation when the resting heart rate exceeds 100 bpm, it is called Tachycardia. It can be a result of fever, dehydration, or cardiac arrhythmias like atrial fibrillation. It can become dangerous if your heart rate is above 100 all the time.  

On the other hand, a low heart rate is also concerning. It is called Bradycardia, where your heart rate is under 60bpm. It can cause fatigue or fainting. Some other common symptoms are dizziness, shortness of breath, or chest discomfort. If it happens consistently, then you must consult a doctor. 

How to Lower a High Heart Rate? 

We all know it’s not healthy to have a high heart rate; it has several drastic consequences. Let's understand how you can control it: 

• Do regular aerobic exercise to strengthen cardiovascular fitness. 
• Regular meditation, yoga, and deep breathing also help in reducing your heart rate. 
• Stay hydrated throughout the day to maintain optimal blood volume. 
• Limit caffeine and alcohol intake to avoid unnecessary stimulation. 
• Avoid nicotine, as it raises heart rate and blood pressure. 
• Maintain a healthy weight to reduce cardiac workload. 
• Get adequate sleep, as poor sleep raises the resting heart rate. 
• Consult healthcare providers for medication adjustments if rates remain consistently high. 

What is a normal heart rate for kids? 

Here is a list of normal heart rates for kids across different age groups:  

Age Group 

Normal Resting Heart Rate (bpm) 

Newborns (0-3 months) 

85 – 205 

Infants (3 months – 2 years) 

100 – 190 

Children (2 – 10 years) 

60 – 140 

Over 10 years 

60 – 100 

Why Does Heart Rate Vary Between Men and Women? 

The physiology and anatomy of men and women are very different, and so are their heart rates. The average heart rate of women is 78 to  82 bpm, while the average heart rate of men ranges between 70 to 72 bpm. It happens because of the following reasons: 

• Cardiovascular anatomy differences: Women often have smaller hearts, resulting in slightly higher rates. 
• Hormonal influences: Menstrual cycles, pregnancy, and menopause create fluctuations in rate and variability. 
• Muscle mass and metabolism: Men generally have higher muscle mass, which affects basal metabolic rate and pulse. 
• Fitness levels: Variability in training and activity patterns influences heart rate profiles. 
• Age-related changes: Both genders experience declining rates with age, but hormonal transitions in women (e.g., menopause) influence cardiovascular function distinctly. 
• Cardiovascular health conditions: Gender-based risk differences in coronary artery disease or microvascular disorders subtly impact rates. 

How to check your heart rate? 

Here are a few ways to check your heart rate: 

• Manual checking: 
• Place index and middle fingers on the radial artery (wrist) or carotid artery (neck). 
• Count beats for 30 seconds and multiply by two for bpm. 
• Wearable devices: Smartwatches and fitness trackers offer continuous monitoring. 
• Blood pressure monitors: Some digital monitors display heart rate with BP readings. 
• ECG devices: Home-use ECG machines provide medical-grade pulse data. 

Wrapping Up 

Now that you have complete knowledge about what a normal heart rate is, you can decide when you are not well. However, it is important to check your heart rate from time to time to understand any fluctuations. If you experience irregular heart rates or have concerns about your cardiovascular well-being, consult our experienced team of cardiologists at Hinduja Hospital, Mahim. We provide comprehensive diagnostic and treatment services to support your journey towards optimal heart health. 

Frequently Asked Question (FAQs) 

Is it normal for my heart rate to speed up when I'm exercising? 

Yes. During exercise, the body needs more oxygen, and the heart increases its output. Rates may rise to 130-150 bpm or higher, depending on intensity and age. This physiological adaptation ensures adequate perfusion to muscles under workload. 

How to Lower Your Resting Heart Rate? 

You can bring your heart rate to normal with effective stress management, healthy body weight, adequate sleep, and exercise. Avoid stimulants like alcohol and consult your doctor for any medical issues that affect your heart rate. 

Is 80-90 a normal heart rate? 

Yes, the average range is between 60 to 100 bpm. Hence, 80 to 90 bpm is a normal heart rate. 

Is a 120 heart rate normal? 

A resting heart rate of 120 bpm in adults is considered high. For individuals aged 15 years and older, a normal resting heart rate typically ranges between 60 and 100 bpm. 

Is a 140 heart rate an emergency? 

If you are seated and calm, your heart rate should be below 100 bpm. A resting heart rate of 140 bpm is classified as tachycardia and requires medical evaluation. 

Is 72 the perfect heart rate? 

A heart rate of 72 bpm is considered healthy. The American Heart Association notes that having a resting heart rate below 80 bpm is associated with a reduced risk of heart attack. Overall, normal resting heart rates range from 60 to 100 bpm.