What’s a healthy heart rate for your age? Know it before your next work out |

As you age, many aspects of your body shift, including your heart’s response to physical activity. One of the most important changes is how your heart rate behaves during exercise. Your maximum and target heart rates, key indicators of cardiovascular performance, naturally decline over time. Knowing what’s normal for your age can help you work out more effectively and avoid unnecessary strain. Whether you’re new to fitness or an experienced athlete, monitoring your heart rate ensures you’re training within safe limits. This guide explains how your exercising heart rate changes with age and why staying in the right zone truly matters.

What is target heart rate (THR), and why does it matter?

According to the British Heart Foundation (BHF), your target heart rate (THR) is the optimal range your heart rate should stay within during physical activity. This range is typically between 50% and 70% of your maximum heart rate for moderate-intensity exercise and 50% to 85% for more vigorous activity.Exercising within your THR helps improve cardiovascular fitness while reducing the risk of overexertion. Going beyond this range may put unnecessary strain on the heart, especially for those with underlying conditions.

How to calculate your maximum heart rate

The most common way to estimate your maximum heart rate is with a simple formula: 220 minus your age.So, a 30-year-old would have an estimated maximum heart rate of 190 BPM. From this, you can determine your target heart rate zone by calculating 50% to 85% of that number.

You can also use online tools provided by trusted health organisations to calculate your precise heart rate range.

It may be a sign of concern if your heart rate is far from your target range

If your exercising heart rate is consistently too low or too high, it might signal underlying health issues, such as:

If you’re struggling to reach your target zone or feel dizzy, short of breath, or overly fatigued, it’s best to consult a healthcare provider.The BHF advises that individuals with heart disease or those at risk of heart problems should consult a doctor before starting or changing their exercise routine. Your target heart rate range might differ based on medical conditions or medications, and a healthcare provider can help set a safe plan tailored to your needs.Your heart is your body’s engine during physical activity, and like all engines, it performs best within certain limits. Understanding how your heart rate changes over time helps you exercise smarter and safer. So whether you’re walking, cycling, or lifting weights, stay aware of your age-specific heart rate zone to support both fitness and heart health.Also Read: Type 1 vs type 2 diabetes in children: How symptoms differ and what to watch for