Healthy Heart Rate for Women: Normal Ranges, Risks & How to Improve It

Did You Know? 
Women with smaller hearts have a slightly higher heart rate, which is due to the body needing the blood pumped faster to circulate the same amount of blood!

In this detailed guide, we will explore the healthy heart rate ranges for women, the risks associated with abnormal heart rates, and how to keep your heart functioning at its best.

What Is A Healthy Resting Heart Rate For Women?

RHR (Resting Heart Rate) is the number of heartbeats made in a minute at total rest. The ideal time to measure this is in the morning before one steps out of bed. In a typical case, the heart rate for women at rest is around 60 to 100 bpm. Nonetheless, there are deviations in one’s resting heart rate based on age, level of fitness, and general health.

Here’s a breakdown of resting heart rate ranges:

• 60-100 beats per minute – This is the standard range for grown adults.
• Less than 60 beats – this is reasonable and normal in well-trained athletes or highly fit individuals. A reduced heart rate among fit people signifies improved cardiovascular function.
• More than 100 beats – Consistently elevated resting heart rate tends to indicate a problem such as tachycardia. This is an abnormally high pulse rate maintained during periods of rest and may be caused by stress, anaemia, heart troubles, dehydration, or other diseases.

Did You Know? 
Studies indicate that having a resting heart rate above 80 bpm for a prolonged period may increase the likelihood of getting cardiovascular diseases, hence necessitating regular checks!

Factors Influencing Heart Rate

Resting heart rate is influenced by many factors, and knowing them helps women take care of their pulse better:

• Physical Fitness: Active individuals or those who consider themselves fit, like athletes, tend to have a lower resting heart rate because their hearts work more efficiently and pump blood better.
• Age: Generally, younger people tend to have a higher heart rate, while older people often have a slower resting heart rate.
• Medications: Certain medications can lead to lowered heart rates, such as beta-blockers. On the contrary, some decongestants or thyroid medicines can cause a raised heart rate.
• Emotions and Stress: A rush of adrenaline and a few other stress hormones leads to elevated heart rates caused by anxiety, stress, and excitement. 
• Health: Being anaemic, having some infections, undergoing certain heart operations, or having a few thyroid disorders, such as hyper- or hypothyroidism, can greatly impact heart rate. 
• Diet and Hydration: Not drinking adequate amounts of water can elevate the heart rate. Changes to the level of electrolytes can also disrupt the normal rhythm of the heart.

Keeping track of your resting heart rate and what changes it can help you take action to maintain heart health and detect changes early on.

What Is Considered a Healthy Heart Rate During Exercise?

When doing exercise, the heart rate automatically increases, so the blood that is oxygenated gets pumped to the muscles. Exercising within the target heart rate zone ensures that the workout is effective and does not put an excess strain on the heart.

The Target Heart Rate zones are generally set to 50% to 85% of the Maximum Heart Rate (MHR), which differs by age. To determine the Maximum Heart Rate, use the formula below:

Maximum Heart Rate (MHR) = 220 - your age

For example, for a 30-year-old woman:

• MHR = 220 - 30 = 190 bpm
• 50% of MHR (lower end of target zone) = 95 bpm
• 85% of MHR (upper end of target zone) = 162 bpm

Hence, the target heart rate zone for a 30-year-old woman would be 95 to 162 bpm, depending on the intensity.

Why You Should Work Out in Your Target Heart Rate Zone

Working out in your target heart rate zone allows you to ensure maximum cardiovascular benefits while minimising stress on the heart. Here’s why exercising within a specific heart rate zone is beneficial: 

• Aerobic Endurance: Working out at moderate intensity (50-70% of MHR) enhances stamina and aids progression in endurance sports, along with sharpening overall cardiovascular fitness. 
• Fat Loss: Working out in the target heart rate zone is optimal for calorie burning as well as fat burning.
• Cardiac Efficiency: A heart with good health does not need to work that hard. This helps reduce the risks of cardiovascular diseases over time.
• Prevention of Overexertion: Getting close to or slightly above the upper threshold of the heart rate zone leads to exhaustion, dizziness, or even major complications in those with heart issues.

Did You Know? 
Women who do aerobic exercises on a daily basis stand a chance of almost 30% in preventing coronary heart disease.

Risks Of An Abnormal Heart Rate In Women

The heart rate is a critical indicator of your body’s wellness. It is normal to have variations in heart rate, but consistently high or low rates at rest can be concerning. Abnormal heart rates, either being too rapid (tachycardia) or too slow (bradycardia), can lead to conditions like dizziness, extreme fatigue, fainting, and other serious cardiovascular conditions.  

Learning what the risks are helps women take necessary precautions and avoid severe medical issues. Let us look at some of the complications and symptoms of irregular heart rates.

Tachycardia (High Heart Rate)

Tachycardia is highly recognised by its symptoms and signs. A heart rate above 100 bpm is the most common way to detect it.

Tachycardia Symptoms

Tachycardia is defined as having a heartbeat over 100 bpm while at rest. Having a heightened heart rate due to stress or working out is acceptable, but a notoriously elevated resting heart rate may be a symptom of something deeper. 

Tachycardia Causes

• Anaemia: Low red blood cells force the heart to pump faster to provide oxygen to tissues, resulting in red blood cells being starved.
• Heart Issues: Arrhythmias, heart failure, and coronary artery disease may lead to elevated heart rates.
• Hyperthyroidism: An overactive thyroid increases the heart rate by stimulating it and increasing the metabolism.
• Stimulants: Tachycardia can also result from excessive consumption of stimulants such as nicotine, prescription medications, and caffeine.

Bradycardia (Low Heart Rate)

Bradycardia is a condition in which the heart beats less than 60 times per minute. While a low heart rate is common for athletes, the rest of the population may have a more serious condition.

Causes Of Bradycardia

• Heart Block: A heart block is a term used when an electrical impulse is delayed or cut off to the heart.
• Hypothyroidism: Sluggish hormones lead to slower metabolism, which leads to a decrease in heart rate.
• Electrolyte Imbalances: Potassium, Sodium and Calcium imbalances can result in the desensitisation of electrical flow in the heart.
• Old Age or Heart Problems: These can result from functions slowing down certain systems or parts of the body, in this case, the heart rate.

Did You Know?
Women are more likely to suffer from heart palpitations due to hormonal changes associated with menstruation, pregnancy, and menopause as compared to men.

How To Improve Your Heart Rate And Cardiovascular Health

Taking care of your heart does not have to be difficult. All it requires is a couple of mindful choices made daily towards your cardiovascular system. Heart efficiency and heart rate can be maintained with the help of good habits like exercise, proper diet, stress management, and quality sleep. Along with enhancing steps for overall fitness, heart health can also be improved. Following these steps is highly recommended to keep their heart healthy.

Get Moving/ The Magic of Exercise

Doctors recommend exercise for a reason, and that is because of the great impact it has on physical health. Not only does it improve blood circulation, but it also improves heart muscle stamina and rate. Studies do indicate the positive benefits of regular exercise on cardiovascular health.

What Kind Of Exercise Is Best?

• Walking: Walking a couple of minutes each day has been proven to improve physical health significantly, along with heart efficiency.
• Jogging or Running: Consistent moving increases heart rate and regulates it, boosting cardiovascular stamina.
• Swimming or cycling: One can pick the activity depending on his/her liking, and both options prominently enhance general cardio stamina.
• HIIT: Also known as high-intensity interval training, these short bursts of exercise, when done in a certain order, strengthen the muscles and increase the heart’s efficiency.

Did You Know?
By exercising moderately for 150 minutes a week, you can lower the risk of getting heart disease by 30 per cent!

Eat Smart: Fuel Your Heart The Right Way

To work properly, your heart needs to be fed the right nutrients. Eating heart-healthy foods can help balance your heartbeat and reduce the chances of getting heart-related diseases.

What Should You Eat? 

• Fruits and Vegetables: Rich in antioxidants and fibres alongside heart-saving nutrients. 
• Whole Grains: Oats, quinoa, and brown rice are good for cardio.
• Lean proteins: Chicken, fish and plant-based proteins are good for the body.
• Healthy Fats: Sources of olive oil, nuts and salmon offer omega-3, which lowers inflammation and improves blood flow.

Did You Know? 
Eating fish twice a week cuts the chances of heart disease by 30 per cent!

Stress Less: Your Heart Feels It Too

Besides hurting the mind, stress has other negative impacts, such as affecting your heart health. If stress is chronic, it releases hormones that, over time, increase the heart rate and blood pressure. 

How Can You Reduce Stress? 

• Practice Deep Breathing: Breathing for 4 seconds, holding for that long, and then exhaling for four will help decrease your heart rate. 
• Daily Meditate: Reducing stress can be achieved with even 5-10 minutes spent on meditation and mindfulness.
• Participate in Hobbies: No matter if it’s reading, gardening or painting, participating in activities you enjoy will promote stress relief, as well as heart health.

Give Sleep the Priority It Deserves: Allow Your Heart To Rest, Too

Even though your heart works 24/7, it must also have some downtime. Poor sleep can cause arrhythmias and an elevated risk of heart disease.

Improving Sleep To Enhance Heart Health:

• Follow a timetable: Sleep and wake up at the same time every day.
• Establish a nightly habit: Refrain from looking at screens and consuming caffeine before Bedtime.
• Transform your room into a sleep haven: Ensure it is cool, dark and quiet.

Did You Know? 
People who sleep for less than 6 hours tend to have more heart-related problems.

Reduce Consumption of Caffeine and Alcohol

Your daily dose of morning coffee or a nice glass of wine after work seems harmless, but when taken in excess, caffeine and alcohol can elevate your heart rate.

Managing Alcohol Consumption

• Limit caffeine: Try to stick to 1-2 cups per day to minimise the risks of palpitations.  
• Drink moderately: This means women drink no more than one drink per day. We advise you to stop drinking forever since any amount of alcohol is injurious to your health.

Did You Know? 
An enhanced caffeine intake may lead to short-term increases in blood pressure and heart rate! 

Wrapping It Up

Monitoring your heart rate and staying physically active will allow you to live a longer and happier life. Taking care of your body is one of the best gifts you can give to yourself. 

How is your heart rate doing today? Is it too fast? Is it too slow? Maybe it just needs a bit more care to make it easier to manage. Regularly taking a brisk walk, eating healthy foods, and even meditating makes a difference.

Inspire the women around you by setting a goal and monitoring your progress. Inspire them to set and accomplish their goals as well. The journey towards a healthier heart starts here; let’s build a future where amazing hearts lead the way!

It’s never too late to start working towards giving your heart the love and attention it needs.