Normally, the pulse when walking differs from the indicators in a calm state by 30-40 beats / min. The final figure on the heart rate monitor depends on the duration and speed of walking, as well as on the state of human health. For example, obese people spend more energy on walking, which means their heart rate rises faster. In children, the pulse rate when walking (and during the rest period) is higher than in adults, while, closer to the adolescent stage, the difference disappears. Of course, absolutely all athletes have heart rate indicators in direct proportion to the intensity of training - the longer and faster you move, the higher the heart rate readings will be.
And yet, there are norms, deviation from which signals health problems. It is important to know them in order to sound the alarm in time. In this article, we will tell you what heart rate when walking is considered normal in women, men and children, as well as what to do if your data does not fit into healthy boundaries. But, before moving on to numbers, let's find out what this indicator generally affects, why monitor it?
A bit of theory
Pulse is the rhythmic movement of the walls of an artery that occurs due to heart activity. This is the most important biomarker of human health, which was first noticed in ancient times.
In simple terms, the heart "pumps blood", making jerky movements. The entire cardiovascular system reacts to these shocks, including the arteries through which blood moves. At the same time, heart rate and pulse are not the same thing, since not for every heart beat a wave is formed that reaches the radial artery. However, the higher this difference, the greater the so-called pulse deficit, the overestimated indicators of which indicate the presence of diseases of the cardiovascular system.
Let's see what effect walking has on the pulse rate:
- During walking, the blood is saturated with oxygen, the body is healed, immunity increases;
- The cardiovascular system is strengthened;
- There is a normal load on all muscle groups, in which the body does not work for wear and tear. Therefore, such training is allowed for the elderly, children, pregnant women, and people who are recovering their physical form after serious illness or injury;
- There is an activation of metabolic processes, toxins and toxins are more actively eliminated, moderate fat burning occurs.
- Walking is an excellent exercise to prevent varicose veins and is one of the few permitted sports activities for obese people. During such training, they can easily maintain a normal heart rate, which is important for performance.
For 60 minutes of walking at a moderate pace, you will use up at least 100 Kcal.
The norm in women
Walking for ladies is an extremely rewarding activity. It improves health, improves mood, and promotes weight loss. It is useful for expectant mothers as it provides an additional flow of oxygen.
The pulse rate when walking in middle-aged women (20-45 years old) is 100 - 125 beats / min. At rest, 60-100 beats / min are considered normal.
Note that if regular observations show that the values are within the norm, but always fall within the upper bound, this is not a good sign. Especially if there are other "bells" - pain in the sternum, shortness of breath, dizziness, and other painful sensations. If a woman's pulse rate while walking is regularly exceeded, it is advisable to make an appointment with a therapist who will give referrals to narrow specialists.
However, high pulse rates do not always signal diseases. Often this is just a consequence of a sedentary lifestyle and lack of exercise. Start practicing walking without extreme stress. Gradually increase the speed and duration of your activity while constantly monitoring your heart rate. As soon as the latter exceeds the norm, slow down, calm down, then continue. Over time, the body will certainly get stronger.
The norm in men
The normal heart rate when walking in men does not differ much from those for women. However, nature still stipulates that a man should spend more energy on life than a lady. Kill the mammoth there, protect the family from the dinosaur. Men have larger muscles, skeleton, other hormonal processes function.
Therefore, at rest, a pulse value of 60-110 beats / min is permissible for them, but only on condition that a person leads an active lifestyle. A normal pulse during fast walking in men should not exceed 130 beats / min., While a slight "+/-" to the sides is allowed.
It is important to monitor the general condition during the period of the highest load - whether there is shortness of breath, tingling in the heart, weakness. In the presence of alarming symptoms, it is better to consult a doctor.
The norm in children
So, we found out what the pulse should be during normal walking in men and women, now we will consider the rate for children.
Remember your little ones: how often do we feel touched, where does so much energy come from? Indeed, a child's body functions much more intensively than an adult, and therefore, all processes are faster. Children are constantly growing, and it takes a lot of energy. This is why a child's high pulse rate while walking is not a problem.
High, based on the parameters for adults. For children, it is quite normal. Do you remember what is the normal pulse rate of an adult when walking, we wrote about this above? 100 to 130 bpm What do you think, how much should a child's pulse be when walking? Remember, the normal range is from 110 to 180 bpm!
At the same time, age is of great importance - closer to 10-12 years, the standard is compared with the indicators for an adult. After walking or at rest, the child's pulse should be in the range of 80-130 beats / min (for children from 6 months to 10 years).
If you are wondering what a child's heart rate should be when walking fast at a particular age, use the universal formula:
A = ((220 - A) - B) * 0.5 + B;
- A is the age of the child;
- B - pulse at rest;
- N - pulse value during sports load;
Let's say your son is 7 years old. You measured his rhythm before walking and got a value of 85 bpm. Let's make a calculation:
((220-7) -85) * 0.5 + 85 = 149 bpm. Such an indicator for this child will be considered the "golden" norm. Of course, we recommend using a dedicated heart rate monitor.
The norm in the elderly
Almost every person, upon reaching the age of 60, is advised to take daily walks. Walking on foot helps to improve blood supply, kneads muscles well, and has a general strengthening effect on the entire body. Walking does not cause sudden jumps in heart rate, which is why such a load is called sparing.
The normal pulse of an elderly person when walking should not differ from the value for an adult, that is, it is 60-110 beats / min. However, in the seventh decade, people often have various chronic diseases that in one way or another affect the cardiovascular system.
Permissible values of the pulse when walking for the elderly should not go beyond 60-180 beats / min. If the indicators turn out to be higher, walk slower, get more rest, do not seek to set records. It is still necessary to move, if only in order to get a good breath of fresh air. If you experience painful tingling sensations in the heart, dizziness, or any other discomfort, stop exercising immediately. If painful manifestations occur frequently, visit a doctor.
What to do with a high heart rate?
So, now you know what the pulse should be when walking fast - the rate for women and men of different ages is almost the same. In conclusion, we will tell you what to do if you suddenly find out that your parameters are far from ideal. By the way, this condition is called tachycardia in medicine.
- If the pulse rate jumped while walking, stop, take a deep breath, calm your heart;
- If you have an increased value even at rest, we recommend that you undergo a diagnosis of the health of the cardiovascular system in the hospital.
Also, it is advisable to lead a healthy lifestyle, quit smoking and drinking alcohol, do not abuse fatty foods, avoid stress.
If suddenly you have a sudden attack of tachycardia, which is accompanied by acute pain, call an ambulance immediately. While you wait for the crew, try to be comfortable, relax and breathe deeply. If you are interested in running heart rate, then we advise you to read our material!
Well, now you know what the average heart rate should be when walking in a healthy person - the rate may slightly deviate by +/- 10 beats / min. Try to maintain a healthy range so that the walk will not only be enjoyable, but rewarding as well. Be healthy.
