Heart rate and pulse: what’s normal?

For most adults, a normal resting heart rate sits between 60 and 100 beats per minute (bpm). Your age, fitness, medicines, stress levels, the temperature and your overall health can all shift what’s normal for you. Your pulse is simply that heartbeat, felt through an artery in your wrist or neck. If your heart rate is often too high, too low or irregular, it’s worth getting medical advice. 

Ever wondered whether your heart rate is normal? It’s a common question without a single answer. Your number shifts with your age, fitness, stress levels and even the weather. 

To find out more, we spoke with Professor Derek Chew, Chief Scientific and Medical Officer at Heart Foundation of Australia, our nib foundation Better Health Partner. Here’s what your heart rate and pulse actually tell you, what’s typical at different ages, how to check yours properly and when to speak to a doctor. 

What are heart rate and pulse? 

When you press two fingers to your wrist, what you’re feeling is blood moving through an artery each time your heart beats. That’s your pulse. Your heart rate is simply how many of those beats happen in a minute. 

Your pulse can tell you something about rhythm too. A steady pulse feels regular and even, while an irregular one can feel like a skipped, extra or uneven beat. If that happens regularly or comes with other symptoms, it’s worth speaking with your doctor. 

What is a normal resting heart rate? 

Your resting heart rate is the number of times your heart beats every minute when you are completely relaxed. For most adults, a normal resting heart rate is between 60 and 100 bpm. If you’re very fit, yours might sit lower. Athletes often rest somewhere around 40 to 60 bpm. 

One reading doesn’t mean something is wrong. Your resting heart rate moves around with sleep and activity. Stress, heat, hydration and any medicines you take can all nudge it too. What matters more is your usual pattern and how you’re feeling. 

“The most useful thing you can do is get to know your normal heart rate. Check it a few times when you’re rested and calm so you’ve got something to compare against later,” says Professor Chew. 

What is a normal heart rate by age? 

Normal heart rate ranges vary a little between sources, so treat the table below as a general guide rather than a hard rule. Age, activity levels and how you’re feeling all matter. 

What can affect your heart rate and pulse? 

Your heart rate isn’t a fixed number. A strong coffee, a stressful meeting or a poor night’s sleep can all shift it.

Activity and fitness

Race up a flight of stairs and you’ll feel your heart pick up the pace. That’s your heart doing its job and getting oxygen where your body needs it. And here’s the good news: the more often you move, the better your heart gets at it. A well-practised heart pumps more blood with less effort, which is why regular exercisers often notice their resting heart rate settling lower over time.

Sleep and proper rest bring it back down again. A smartwatch or tracker is a helpful guide rather than a diagnosis. They’re great for spotting patterns but not always spot on.

Emotions, temperature and hydration

Stress, nerves and excitement can all get your heart moving faster. So can heat, humidity and dehydration. Your heart rate also changes through the day and with your body position. A reading taken lying down will look different from one taken standing up.

Medicines and health conditions

Some medicines change your heart rate. Beta blockers can slow it down, while some cold medicines and inhalers or bronchodilators can increase it as a side effect. Health conditions can affect your reading too, including a fever, thyroid conditions, anaemia, an infection or a heart rhythm condition such as an arrhythmia. If you have any concerns, have a chat with your GP.

How do you check your pulse and heart rate?

Checking your pulse takes about a minute. You can also use a smartwatch, fitness tracker or home monitor. To do it yourself: 

• Sit down and rest for five minutes first. 

• Turn your palm upward and place two fingers on the inside of your wrist, just below your thumb. 

• Count the beats for 30 seconds. 

• Double that number. That’s your heart rate in bpm. 

• Can’t find it at your wrist? Try the side of your neck next to your windpipe, using gentle pressure. 

If your pulse regularly feels irregular, counting for a full minute gives you a clearer picture. And if it keeps feeling irregular, get it checked.

When is a heart rate too high or too low?

Seeing a number outside the usual range can be unsettling, but on its own it doesn’t tell you much. A resting heart rate above 100 bpm is called tachycardia. Below 60 bpm is bradycardia. Neither automatically means something is wrong. A lower rate can be perfectly normal if you’re very fit or fast asleep. 

“Context is everything,” says Professor Chew. “If a number is unusual for you and it keeps showing up or comes with symptoms, that’s worth getting checked.”

When should you seek medical advice?

“In a healthy heart, you don't feel your heartbeat. So if you notice your heart beating too fast, too slowly or irregularly, it's worth seeing your doctor. Most arrhythmias aren't life-threatening, but they're still best managed with your healthcare team,” says Professor Chew. Book in with your doctor if you notice: 

• A resting heart rate that is regularly above 100 bpm. 

• A resting heart rate unexpectedly below 60 bpm that isn’t explained by fitness, sleep or medicines. 

• An irregular pulse, or palpitations that keep coming back. 

• Dizziness, fainting, chest pain, shortness of breath or simply feeling unwell. 

• A racing or very slow heart rate that feels different to your usual. 

If you have chest pain, severe shortness of breath, fainting or anything that feels urgent, don’t wait. Call Triple Zero (000) or get medical help straight away.

How can you support a healthy resting heart rate?

The same everyday habits that keep your heart healthy can help support a steady resting heart rate too. Heart Foundation suggests: 

• Moving your body regularly, in a way that suits your health and ability. 

• Getting enough sleep and downtime. 

• Staying hydrated, especially in hot weather or when you’re exercising. 

• Finding ways to take the edge off stress. 

• Cutting back on smoking, caffeine and alcohol where that’s appropriate for you. 

• Keeping up with routine check-ups, particularly if you have symptoms or risk factors. 

Before you make any sudden changes to your health routine, it’s worth a quick chat with your GP or health professional.

What heart rate should you aim for during exercise?

Your target heart rate (THR) can be a handy guide to how hard you’re working during exercise and is usually expressed as a percentage of your maximum heart rate.

To estimate your maximum heart rate, subtract your age from 220. So, if you’re 50, your estimated maximum heart rate is around 170 bpm. During moderate activity, your heart rate may sit at around 55 to 70% of that number, and during vigorous activity, at around 70 to 85%. 
 
These numbers are a guide, so exercise with care. Prefer to go by feel? Try the talk test: if you can talk but not sing, you’re likely moving at a moderate pace. 

“The good news is that you don’t need to chase a magic number,” says Professor Chew. “Getting your heart rate up through regular exercise is what matters. Aim to move at an intensity that feels right for you and that you can keep coming back to.”

How much exercise should you do?

The Heart Foundation’s physical activity recommendations for adults are: 

• 30 minutes or more of moderate-intensity activity on five or more days a week, which adds up to at least 150 minutes (2.5 hours) a week. Prefer to work harder? 75 minutes of vigorous activity a week does the same job. 

• Being active on all or most days of the week. 

• Muscle-strengthening activities on at least two days each week. 

If that sounds like a lot, don’t let it put you off. “As little as 10 minutes a day is good for you, and a walk to the end of your street is a perfectly good place to begin,” says Professor Chew. “The best kind of movement is the kind you’ll actually keep doing. Walking, cycling, swimming, dancing, gardening, taking the stairs or getting off the bus a stop early all count. Build it up gradually. By making your heart work a little harder you can cut your risk of heart disease by a third.”

Check with your doctor first if you have a heart condition or symptoms, take medicines that affect your heart rate, are pregnant or are easing back into exercise after a break. They can advise on the best exercises for you.

Looking for a nudge to get started?

nib members can find discounts on activewear and fitness trackers through nib Rewards. Just log in to the nib App or your member account to take a look. And if you’re living with a heart condition or at risk of one, our heart health management programs offer support from a qualified clinician at no extra cost. Eligibility criteria apply.

FAQs about heart rate and pulse

What is a normal heart rate for adults?

For most adults, a normal resting heart rate sits between 60 and 100 bpm. Your fitness, medicines, stress levels, the temperature and any health conditions can all shift that a little.

What is a normal heart rate by age?

Newborns and children run higher than adults. Teenagers and adults usually sit between 60 and 100 bpm, while highly trained athletes are often lower.

Is 60 bpm a normal resting heart rate?

It can be, especially if you’re very fit or an athlete. Get medical advice if a resting heart rate below 60 bpm is unusual for you, or if you feel dizzy, faint or short of breath, or have chest pain.

When should I worry about my heart rate?

Check in with your doctor if your pulse is often irregular, or your heart rate is regularly above 100 bpm at rest, unexpectedly below 60 bpm or comes with symptoms like dizziness, fainting, chest pain or shortness of breath.

Can stress raise your heart rate? 

Yes. Stress, anxiety and excitement can all increase your heart rate for a while. If you regularly have a higher heart rate or it feels unusual for you, speak with a health professional. 

Are fitness trackers accurate for heart rate? 

They’re handy for spotting patterns over time, but they’re not always spot on. If a reading worries you, check your pulse manually and see your doctor if symptoms or unusual readings keep happening. 

The information contained in this article is provided as general information only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For personalised medical advice, always consult your qualified healthcare professional.