A normal resting heart rate for seniors is 60 to 100 beats per minute (bpm), the same resting heart rate as younger adults. What changes with age is your maximum heart rate, which lowers the safe target range during exercise. Knowing both numbers helps seniors spot problems early and exercise at the right intensity.
What Is a Normal Resting Heart Rate for Seniors?
Resting heart rate doesn't change much as you age. For most seniors, 60 to 100 bpm is normal. Seniors who are physically fit may sit a little below 60, and some medications, including beta blockers, also lower resting heart rate.
Talk to a doctor if a resting heart rate stays above 100 bpm, or stays below 60 bpm along with dizziness, fatigue, or shortness of breath.
How Seniors Should Measure Their Resting Heart Rate
The best time to check is in the morning before getting out of bed, or after sitting quietly for at least 10 minutes.
- Find a comfortable position and relax for a few minutes.
- Place two fingers on the inside of the wrist, just below the base of the thumb, and press lightly until you feel the pulse.
- Count the beats for 30 seconds and multiply by two, or count for a full 60 seconds.
Many home blood pressure monitors and fitness watches also display heart rate, which makes regular tracking easier.
Target Heart Rate for Seniors During Exercise
To find your estimated maximum heart rate, subtract your age from 220, as explained by Medical News Today. A safe target zone during exercise is 50% to 85% of that number: about 50% to 70% for moderate activity and 70% to 85% for vigorous activity.
| Age | Estimated maximum heart rate | Target zone (50% to 85%) |
|---|---|---|
| 60 | 160 bpm | 80 to 136 bpm |
| 65 | 155 bpm | 78 to 132 bpm |
| 70 | 150 bpm | 75 to 128 bpm |
| 75 | 145 bpm | 73 to 123 bpm |
| 80 | 140 bpm | 70 to 119 bpm |
These are averages. Heart conditions and medications can change a senior's safe range, so ask a doctor for a personal target before starting a new exercise routine.
How Seniors Can Safely Measure Active Heart Rate
Check your pulse partway through a moderate activity, such as a brisk walk. Pause briefly, count the beats for 15 seconds, and multiply by four. If the number is below your target zone and you feel comfortable, you can pick up the pace a little. If it's above the zone, slow down.
Managing High Heart Rates in Seniors
If a senior's heart rate runs high at rest or doesn't come down after activity, speak to a doctor, especially if it comes with symptoms like a racing or irregular heartbeat, dizziness, or shortness of breath. Call 911 for chest pain or fainting.
A doctor may recommend reducing stress, cutting back on caffeine, getting enough sleep, and adding relaxation practices like meditation to daily life.
In-Home Senior Care in Concord
Senior Helpers Concord provides in-home care for seniors in Concord, Pleasant Hill, Martinez, Benicia, and Brentwood. For seniors managing heart disease or another long-term condition, our chronic disease care helps with daily routines at home, and our companion care caregivers can join seniors for errands and activities. Contact us to learn more.