Target Heart Rate by Age: A Simple Guide for Older Adults

To find your target heart rate, start with your estimated maximum heart rate, which is about 220 minus your age. A moderate workout keeps you at about 50–70% of that number, so a 70-year-old would aim for roughly 75 to 105 beats per minute. If you take a medicine that slows your heart, such as a beta-blocker, these zones may not apply, so check with your doctor.

What "target heart rate" means

Your heart rate is the number of times your heart beats in one minute. When you exercise, it speeds up to send more blood and oxygen to your muscles. Your target heart rate is a range that shows you are working hard enough to benefit, without pushing harder than you need to.

The range is based on an estimate of your maximum heart rate, the fastest your heart is likely to beat during all-out effort. The American Heart Association uses a simple formula: 220 minus your age. It is an estimate, not an exact measurement. Real maximum heart rates vary from person to person.

Target heart rate chart by age

The table below uses the 220 − age formula. Moderate is 50–70% of the estimated maximum; vigorous is 70–85%. Numbers are rounded to the nearest whole beat.

Most older adults can meet the weekly activity guideline at moderate intensity. Vigorous exercise is an option for some people, but it is a good idea to discuss it with your doctor first, especially if you have a heart condition.

Worked example: calculating your own zone

Let's walk through the math for a sample 70-year-old.

1. Estimate maximum heart rate. 220 − 70 = 150 beats per minute.
2. Find the low end of the moderate zone. 50% of 150 = 0.50 × 150 = 75 bpm.
3. Find the high end of the moderate zone. 70% of 150 = 0.70 × 150 = 105 bpm.
4. Result. The moderate target zone is about 75–105 beats per minute.

For the vigorous zone, the same person would multiply 150 by 0.70 and 0.85: 0.70 × 150 = 105, and 0.85 × 150 = 127.5, or about 128. So the vigorous zone is about 105–128 bpm.

Here is one more, for a 64-year-old: 220 − 64 = 156. Then 0.50 × 156 = 78, and 0.70 × 156 = 109.2, or about 109. The moderate zone is about 78–109 bpm.

How to check your pulse

You do not need special equipment. A watch or phone with a seconds display is enough.

1. Pause your activity briefly.
2. Place two fingers (not your thumb) on the inside of your wrist, below the base of your thumb, or gently on the side of your neck.
3. Count the beats for 15 seconds.
4. Multiply by 4 to get beats per minute.

For example, if you count 24 beats in 15 seconds, your heart rate is 24 × 4 = 96 bpm. For a 70-year-old, that falls inside the moderate zone of 75–105 bpm.

Fitness watches and many blood pressure monitors also show heart rate. They are handy, but readings can vary, so it helps to check against your own count now and then.

Resting heart rate: your everyday baseline

Your resting heart rate is your pulse when you are calm and still, such as first thing in the morning before you get out of bed. For adults, a normal resting heart rate is 60–100 beats per minute.

Your resting rate can be affected by medicines, stress, illness, caffeine and how active you are. Knowing your usual number makes it easier to notice a change. If your resting rate is often outside 60–100, or you notice it changing for no clear reason, mention it to your doctor.

When target heart rate zones may not apply

Medicines that affect heart rate

Some medicines, such as beta-blockers, lower your heart rate. If you take one, you may never reach the zone in the chart, even when you are working hard. That does not mean the exercise is not helping. Ask your doctor whether you should use a different way to judge effort. Never change a medicine or dose to change your heart rate; talk with your doctor or pharmacist. Our guide to managing multiple medications has tips for keeping track of what you take.

Use the talk test instead

The talk test works for almost everyone. During moderate activity, you can talk in full sentences but cannot sing. If you can sing easily, you can probably pick up the pace a little. If you can only manage a few words at a time, you are working at a vigorous level.

Putting your zone to work

The CDC recommends that adults 65 and older get at least 150 minutes of moderate activity a week, such as 30 minutes on 5 days. Your moderate heart rate zone is a helpful way to confirm that a walk or bike ride is brisk enough to count. Our guide to exercise guidelines for older adults covers the full weekly plan, including strength and balance, and the exercise goal calculator helps you plan your minutes.

A simple routine might look like this: walk at an easy pace for 5 minutes to warm up, then speed up until your pulse reaches your moderate zone and hold that pace for 20 minutes, then slow down for 5 minutes to cool down. That is 30 minutes in total. Check your pulse once or twice during the brisk part. If you are below your zone and the talk test feels easy, pick up the pace a little. If you are above it, or you can only say a few words at a time, ease off. Over the weeks, the same pace may start to feel easier, which is a sign your fitness is improving.

Heart health is connected to blood pressure, too. If you track both, the blood pressure checker shows which category your readings fall into.

When to stop and call 911

Stop exercising and call 911 if you have chest pain or discomfort; pain or discomfort in your jaw, neck, back, arms or shoulders; shortness of breath; or you feel weak, light-headed or faint. These can be warning signs of a heart attack. Women more often also have unusual tiredness and nausea or vomiting. Read more in our guide to stroke and heart attack warning signs.

If your heart feels like it is racing, pounding or skipping beats during or after exercise, stop and rest, and tell your doctor.

This guide is general health information for education. It is not medical advice and does not replace a visit with your doctor or pharmacist. Never start, stop or change a medicine without talking to them. In an emergency call 911. Spotted an error? Let us know.