Your heart rate

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Normal heart rate

A normal adult heart rate is between 60 and 100 bpm while resting. Your heart rate can change every minute and what’s ‘normal’ is different for everyone because of their age, health, and if your biological sex is male or female.

Women’s hearts tend to be slightly smaller and pump less blood per beat, so they need to beat more regularly to pump blood around the body. This causes women to have a slightly higher resting heart rate in comparison to men.

Your lifestyle - such as if you smoke, exercise and how much alcohol you drink - also affects your heart rate.

You can find your normal resting heart rate by counting the number of times your heart beats in 1 minute. Sitting still for 5 to 10 minutes before counting makes sure your heart is in its resting state. Knowing your normal heart rate when living with a heart condition can help you feel more confident and improve your quality of life.

Abnormal heart rate

An arrhythmia (or heart rhythm problem) is when the heart beats too slowly, too quickly, or irregularly. An arrhythmia can be dangerous because blood is not pumped well enough around the body causing symptoms like dizziness, fainting and shortness of breath. An abnormal heart rate could also increase the risk of stroke.

It’s estimated that more than 2 million people in the UK experience heart rhythm problems. Most of them will be able to lead normal lives.

Slow heart rate (bradycardia)

A heart rate below 60 bpm while resting is too slow for most people. A slow heart rate, also known as bradycardia, can be normal for people like athletes who are very fit. 

A slow heart rate can also be caused by medicine, such as beta blockers.

If you have a slow heart rate and are experiencing symptoms like fainting and tiredness, you should make an appointment with your GP.

Fast heart rate (tachycardia)

A resting heart rate above 100 bpm is too fast for most people. A fast heart rate, also known as tachycardia, can be caused by health conditions. These conditions can include:

• infection
• anaemia (a lack of red blood cells carrying oxygen in your blood)
• overactive thyroid (where too many hormones are made).

A fast heart rate can also be caused by anxiety, stress or high temperature.

If you are experiencing symptoms or have a fast resting heart rate you should make an appointment with your GP. Symptoms to look out for include:   

• fainting 
• feeling very tired 
• dizziness 
• palpitations (noticing your heartbeat which can feel like a pounding or fluttering sensation).

Exercise and your heart rate

Your heart, like any other muscle, needs physical activity to keep it healthy. Regular exercise improves overall health by helping manage many of the risk factors for heart conditions, such as diabetes. Regular exercise also boosts energy and mood, as well as quality of sleep. 

It’s normal for your heart rate to get faster while exercising. During exercise, you should aim to stay within your target heart rate (THR) to increase your fitness safely. Your THR is between 50% and 70% of your maximum heart rate and can be calculated using our free tool. 

If you have a heart condition, ask your GP or specialist about a safe heart rate when you're exercising. It may be helpful to do the ‘talk test’ while you are exercising. The talk test: if you can talk while being active, feel warm and are breathing a little more heavily than normal, you're moving at the right pace.

Measuring your heart rate

You can measure your heart rate yourself, by checking your pulse. However, you may find it useful to buy a heart rate monitor which measures your heart rate for you. There are different types available that measure things like how many steps you take throughout the day and your quality of sleep.

Heart rate monitors can be found in most big high street shops and department stores, including larger supermarkets and pharmacies. Ask a professional at your local pharmacy and they can help you pick the right heart rate monitor for you.

Heart rate monitors are a good way to help you keep an eye on your pulse rate. However, they cannot be used to diagnose any conditions. Speak to your doctor if you notice unusual patterns or have symptoms.

If you have a heart condition

Some medicines, such as beta blockers, are used to treat heart conditions and can help control your heart rate by slowing it down. Check with your doctor about the medicine you’re taking and how it helps control your heart rate. Your doctor can also tell you what your normal heart rate should be and what symptoms to look out for with your heart condition.

Heart Helpline and support

• Speak to our cardiac nurses by phone, callback, email or online chat on Heart Helpline (Monday to Friday, 9am to 5pm).
• Sign up to our Heart Matters magazine for online tips, support and recipes to look after your heart health.
• Join our online HealthUnlocked community to speak to other people going through the same experience.