Understanding what a normal heart rate is and how to measure it can help you monitor your heart’s health on your own. Learn more about normal heart rates, how to calculate them, and how to keep your heart rate normal and healthy.

What is Heart Rate?

Heart rate, or heart beats, refers to the number of times your heart beats per minute. The heart rate reflects how hard the heart works to pump blood throughout the body.

When the heart beats, it pumps oxygen-rich blood throughout the body via arterial blood vessels.

Heart rate can change due to factors like age, physical activity, health conditions, and stress. The resting heart rate is generally lower than when you are active.

What is the Normal Heart Rate According to Age?

Normal heart rates can vary depending on a person’s age. Generally, the normal heart rate for adults ranges from 60 to 100 beats per minute at rest. However, some experts suggest that the ideal resting heart rate is about 50 to 70 beats per minute.

Here are the estimated normal heart rate ranges by age group in bpm (beats per minute):

  • Newborns: 100-205 beats per minute
  • Infants under 1 year: 100-180 beats per minute
  • Children 1-2 years: 98-140 beats per minute
  • Children 3-5 years: 80-120 beats per minute
  • Children 6-7 years: 75-118 beats per minute
  • Older children, teenagers, and adults: 60-100 beats per minute

People who are athletes or exercise regularly may have a lower resting heart rate, sometimes as low as 40 beats per minute, because their hearts work more efficiently.

How to Calculate Normal Heart Rate

Measuring heart rate can be done easily and quickly. Here are the steps to calculate heart rate:

  1. Find your pulse. You can feel it on your wrist (below the thumb) or on your neck (next to the throat).
  2. Place two fingers (index and middle finger) on the pulse point. Do not use your thumb because it has its own pulse, which can interfere with the measurement.
  3. Count the number of beats for 15 seconds. Use a stopwatch or a clock with a second hand.
  4. Multiply the number of beats you counted by 4 to get the number of heart beats per minute. For example, if you count 18 beats in 15 seconds, your heart rate is 18 x 4 = 72 beats per minute.

For more accurate results, measure when you are at rest and have not engaged in strenuous physical activity. Ideally, measure your heart rate in the morning after waking up or after sitting quietly for a few minutes.

You can use digital heart rate monitors or smartwatches with heart rate tracking in addition to the manual method. However, keep in mind that the accuracy of these devices can vary.

Diseases that Cause Heart Rate Disorders

Several health conditions can cause disorders in the speed of the heart rate. A heart rate that is too fast (tachycardia) or too slow (bradycardia) can be a sign of health problems.

Diseases that can cause a too-fast heart rate include:

While diseases that can cause a too-slow heart rate include:

  • Hypothyroidism
  • Ischemic heart disease
  • Sick Sinus Syndrome (SSS)
  • Side effects of certain medications
  • Electrolyte disturbances

In addition, there is also a condition called arrhythmia where the heart rate becomes irregular. Arrhythmias can be too fast, too slow, or irregular.

How to Keep the Heart Rate Healthy & Normal

Keeping the heart rate within a normal range is very important for overall heart health. Here are some effective ways to keep your heart rate healthy and normal:

1. Regular Exercise

Regular physical activity can strengthen the heart and improve its efficiency in pumping blood. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of high-intensity aerobic activity per week.

2. Manage Stress

Chronic stress can increase blood pressure and heart rate. Practice relaxation techniques such as yoga, meditation, or deep breathing to reduce stress.

3. Maintain Ideal Body Weight

Being overweight can make the heart work harder. Maintain a healthy weight through regular exercise and a balanced diet.

4. Avoid Smoking and Limit Alcohol

Smoking and excessive alcohol consumption can affect heart health and heart rate. Quit smoking and limit alcohol consumption according to doctor’s recommendations.

5. Get Enough Sleep

Lack of sleep can affect heart rate and blood pressure. Aim for 7-9 hours of sleep each night to maintain heart health.

6. Consume Healthy Foods

A balanced diet rich in fiber, low in saturated fats, and low in salt is good for heart health. Increase your consumption of fruits, vegetables, whole grains, and low-fat proteins.

7. Monitor Blood Pressure

High blood pressure can affect heart rate. Check your blood pressure regularly and consult with a doctor if necessary.

8. Avoid Excessive Caffeine

Caffeine can temporarily increase heart rate. Limit your intake of coffee, tea, and other caffeinated beverages, especially if you have heart issues.

9. Undergo Regular Health Check-ups

Visit your doctor regularly for heart health check-ups, including heart rate and blood pressure examinations.

10. Manage Existing Health Conditions

If you have health conditions such as diabetes or hypertension, make sure to manage them properly as directed by your doctor.

11. Practice Deep Breathing

Deep breathing techniques can help calm the nervous system and lower heart rate.

12. Consider Heart Supplements

Consult with your doctor about supplements that may be beneficial for your heart health, such as omega-3 or coenzyme Q10.

    By consistently applying the above steps, you can help keep your heart rate within a normal range and support overall heart health.

    When to See a Doctor?

    Although variations in heart rate are normal, some conditions require medical attention. Consult a doctor immediately if you or a family member experiences:

    • A consistently resting heart rate above 100 beats per minute (tachycardia) or below 60 beats per minute (bradycardia), accompanied by other symptoms such as dizziness or shortness of breath.
    • An irregular heart rate or a “jumping” sensation.
    • Chest pain accompanied by a fast or irregular heart rate.
    • Frequent feelings of weakness, dizziness, or near fainting.
    • Difficulty breathing during light activity or at rest.

    If you have a history of heart disease or high-risk factors, it is advisable to undergo regular check-ups with your doctor to monitor your heart health.

    Questions & Reservations

    Understanding and monitoring normal heart rate is an important step in maintaining heart health. By knowing how to calculate and maintain a normal heart rate, we can be more proactive in overall heart health care.

    Normal Heart Sounds (Source: Youtube/MEDZCOOL)

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