How it’s calculated
Maximum heart rate ≈ 220 − your age
Moderate intensity = 50–70% of maximum
Vigorous intensity = 70–85% of maximum
Moderate intensity = 50–70% of maximum
Vigorous intensity = 70–85% of maximum
Target zones by age
| Age | Max heart rate | Moderate (50–70%) | Vigorous (70–85%) |
|---|---|---|---|
| 50 | 170 | 85–119 | 119–144 |
| 55 | 165 | 82–115 | 115–140 |
| 60 | 160 | 80–112 | 112–136 |
| 65 | 155 | 78–108 | 108–132 |
| 70 | 150 | 75–105 | 105–128 |
| 75 | 145 | 72–102 | 102–123 |
| 80 | 140 | 70–98 | 98–119 |
| 85 | 135 | 68–94 | 94–115 |
How to check your pulse
Place two fingers on the inside of your wrist (or the side of your neck). Count the beats for 15 seconds and multiply by 4. Many fitness watches also show heart rate.
Adults 65+ should aim for about 150 minutes of moderate activity a week, like brisk walking, plus balance and strength activities, according to the CDC.
Frequently asked questions
What is a good heart rate for a 70 year old during exercise?
For moderate exercise, about 75–105 beats per minute (50–70% of an estimated maximum of 150).
What is a normal resting heart rate for seniors?
For most adults, including older adults, 60–100 beats per minute is normal at rest.
Is this medical advice?
No. It’s a general guide. Talk to your doctor before starting new exercise, especially if you have heart conditions or take medication.
Sources
- Centers for Disease Control and Prevention (CDC) – Target heart rate and estimated maximum heart rate
- CDC – Physical activity guidelines for older adults
- American Heart Association – Target heart rates
Last reviewed: November 2026 · By the GoldenYearsTools team at XplainedDaily · How we build our tools