Reference charts
Normal Heart Rate While Walking
There is no fixed normal heart rate for walking, because it depends on pace, hills, fitness and age. What studies do define is intensity: brisk walking is moderate-intensity exercise, usually given as 64 to 76% of maximum heart rate. The table converts that to beats per minute by age.
Updated . Educational reference, not medical advice.
Reference Data
| Age | Estimated max (Tanaka) | Moderate (brisk), 64–76% | Vigorous, 77–93% |
|---|---|---|---|
| 20 | 194 | 124–147 | 149–180 |
| 30 | 187 | 120–142 | 144–174 |
| 40 | 180 | 115–137 | 139–167 |
| 50 | 173 | 111–131 | 133–161 |
| 60 | 166 | 106–126 | 128–154 |
| 70 | 159 | 102–121 | 122–148 |
| 80 | 152 | 97–116 | 117–141 |
Source: Harvard Health target ranges; Tanaka et al., JACC 2001; Tudor-Locke et al., BJSM 2018.
How to read this chart
Values are beats per minute. A gentle stroll usually sits below the moderate band, a brisk walk inside it, and fast uphill walking can reach the vigorous band, but the percentages are averages: a very fit person may stay below the moderate band at a brisk pace, and someone less fit may go above it. The maximum heart rate column uses the Tanaka equation, which is itself an estimate; work out your own on the max heart rate calculator.
Pace without a heart rate monitor
Tudor-Locke and colleagues reviewed 38 studies and found that about 100 steps per minute is a consistent marker of moderate intensity (3 METs) in adults. Counting steps for 15 seconds and multiplying by four gives your cadence. On the CDC's 0 to 10 effort scale, moderate is a 5 or 6.
When walking heart rate is worth a closer look
A heart rate that is far higher than usual at your normal pace, or that comes with chest discomfort, fainting or unusual breathlessness, is a reason to talk to a clinician. For context on other heart rate numbers see the normal heart rate hub and heart rate zones chart.
Related guides
Frequently asked questions
What is a normal heart rate when walking?
For a brisk walk, roughly 64 to 76% of your maximum heart rate, the usual moderate-intensity range. For a 40-year-old that is about 115 to 137 BPM using the Tanaka estimate of maximum; a slow stroll is usually lower.
How many steps per minute is brisk walking?
About 100 steps per minute, which a 2018 review of 38 studies found consistently marks moderate intensity in adults.
Is 120 BPM while walking normal?
For many adults walking briskly, yes: it sits inside the moderate range for most ages from about 30 to 60. Whether it is normal for you depends on your fitness and your usual numbers.
References
- Harvard Health Publishing. All about your heart rate (moderate 64–76% and vigorous 77–93% of maximum). www.health.harvard.edu/heart-health/all-about-your-heart-rate
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol 2001;37:153–156. doi.org/10.1016/S0735-1097(00)01054-8
- Tudor-Locke C, et al. How fast is fast enough? Walking cadence as a practical estimate of intensity in adults. Br J Sports Med 2018;52:776–788. doi.org/10.1136/bjsports-2017-097628
- CDC. How to measure physical activity intensity. www.cdc.gov/physical-activity-basics/measuring/index.html