What Is Your Pulse?
Understanding your pulse is one of the simplest yet most powerful ways to monitor your heart health. Your pulse tells a detailed story about how your heart is functioning—whether it’s beating too fast, too slow, or just right. It can signal everything from stress and dehydration to serious cardiovascular problems.
Your pulse is the rhythmic throbbing of arteries as blood is propelled through them by the beating of the heart. Every time your heart beats, it sends a surge of blood through your arteries. This rhythmic expansion and contraction of your arteries is what you feel as your “pulse.”
Key Points:
- Your pulse is a direct reflection of your heart rate.
- Pulse can be felt in areas where arteries are close to the skin (e.g., wrist, neck).
- Pulse rate varies based on age, activity level, emotional state, and overall health.
The pulse can also give clues about the strength and rhythm of your heartbeat. A weak pulse may indicate poor circulation or cardiovascular issues, while an irregular pulse could be a sign of arrhythmia or other heart disorders.
What Is Your Pulse Supposed to Be?
The answer depends on various factors, including your age, activity level, fitness, and whether you’re resting or active. Let’s explore the normal ranges.
Normal Resting Pulse Rate by Age
| Age Group | Normal Pulse (Beats/Minute) | Notes |
|---|---|---|
| Newborns | 100–160 | Higher due to faster metabolism |
| Infants (0–1 yr) | 90–150 | Still rapidly developing |
| Children (1–10) | 70–130 | Gradually slowing down |
| Teens (11–17) | 60–100 | Similar to adults |
| Adults (18–64) | 60–100 | Standard range for most people |
| Seniors (65+) | 60–100 | May vary slightly with age |
What Is a Healthy Pulse Rate Supposed to Be?
- Resting pulse: For most adults, 60–100 bpm is considered normal.
- Athletes: Well-trained athletes may have a resting heart rate as low as 40 bpm.
- After exercise: Pulse rate can rise to 120–160 bpm depending on intensity.
A consistently high resting pulse (>100 bpm) is known as tachycardia, and a low rate (<60 bpm) is called bradycardia. Both conditions can be harmless or a sign of an underlying issue depending on symptoms and context.
What Is Your Pulse Rate?
Your pulse rate is the number of times your heart beats per minute (bpm). It is a quick way to assess how hard your heart is working. It’s influenced by:
- Physical activity: Exercise increases pulse rate.
- Emotions: Anxiety or excitement can elevate it.
- Medications: Some drugs slow down or speed up heart rate.
- Temperature: A hot environment can increase your heart rate.
- Illness or dehydration: Can cause the heart to work harder.
What Is Your Pulse Rate Supposed to Be During Different Activities?
| Activity Level | Expected Pulse Rate (bpm) |
|---|---|
| Sleeping | 40–70 |
| Resting (awake) | 60–100 |
| Light activity (walking) | 100–120 |
| Moderate exercise | 120–150 |
| Intense exercise | 150–180+ |
The “fat-burning zone” and “cardio zone” are often discussed in fitness circles, and these zones are determined by your pulse. Your target heart rate zone is generally 50–85% of your maximum heart rate, which is roughly 220 minus your age.
What Is Your Pulse Ox Supposed to Be?
Another vital measurement is pulse oximetry, or pulse ox, which measures how much oxygen your red blood cells are carrying. It is often monitored along with pulse rate using a fingertip device.
Normal Pulse Oximetry (SpO₂) Ranges
| Oxygen Saturation (%) | Interpretation |
|---|---|
| 95–100% | Normal |
| 90–94% | Slightly low; monitor |
| <90% | Low; may require oxygen |
Important: Pulse ox can drop during sleep, illness, or at high altitudes. A reading consistently below 90% warrants medical attention, especially in individuals with heart or lung conditions.
How to Check Your Pulse
You don’t need fancy equipment to check your pulse. You can do it manually or with a smartwatch, fitness tracker, or pulse oximeter.
Manual Method
- Place your index and middle fingers on your wrist or neck.
- Press lightly until you feel the pulse.
- Count the beats for 30 seconds and multiply by 2.
Common Pulse Points
- Radial pulse: Wrist, just below thumb
- Carotid pulse: Side of the neck
- Brachial pulse: Inside of the elbow
- Femoral pulse: Groin area
- Pedal pulse: Top of the foot
What Affects Your Pulse?
Many internal and external factors influence your pulse rate. Some are temporary, while others may indicate a chronic condition.
Factors That Can Increase Your Pulse
- Fever or infection
- Dehydration
- Anxiety or stress
- Caffeine or stimulant use
- Hyperthyroidism
- Heart conditions
Factors That Can Decrease Your Pulse
- High physical fitness
- Certain medications (e.g., beta-blockers)
- Hypothyroidism
- Heart block
- Sleep or meditation
When Should You Be Concerned About Your Pulse?
Knowing what your pulse is supposed to be helps you recognize warning signs. Be alert for:
- Very high pulse (>120 bpm) at rest
- Very low pulse (<50 bpm) not due to fitness
- Irregular or skipping beats
- Symptoms like dizziness, fainting, or chest pain
See a doctor if you experience:
- Persistent palpitations
- Shortness of breath
- Sudden fatigue
- High or low pulse that doesn’t improve with rest
What Is Your Pulse Supposed to Be by Fitness Level?
Your fitness level dramatically affects your heart rate. Athletes or very fit individuals may naturally have a lower pulse due to a more efficient heart muscle.
Resting Pulse by Fitness Level
| Fitness Level | Average Resting Pulse (bpm) |
|---|---|
| Sedentary adult | 70–100 |
| Moderately active | 60–80 |
| Very active/athlete | 40–60 |
How to Improve Your Pulse and Heart Health
Improving your heart health leads to a healthier pulse and better circulation. Here’s how to get started:
Healthy Lifestyle Tips
- Exercise regularly: Aim for 150 minutes of moderate aerobic activity per week.
- Eat a heart-healthy diet: Include fruits, vegetables, lean proteins, and whole grains.
- Limit caffeine and alcohol: These can cause fluctuations in pulse rate.
- Stay hydrated: Dehydration can cause your heart to work harder.
- Manage stress: Techniques like meditation and deep breathing lower pulse.
- Avoid tobacco: Smoking damages arteries and elevates pulse.
Understanding Pulse Rate Variability (PRV)
Pulse Rate Variability is the variation in time between heartbeats. While it’s not the same as Heart Rate Variability (HRV), it’s an accessible metric using wearable devices.
Why PRV Matters
- High variability = good adaptability to stress
- Low variability = potential overtraining, stress, or illness
Pulse Rate vs. Blood Pressure
It’s important not to confuse pulse with blood pressure. While related, they measure different things.
| Metric | What It Measures |
|---|---|
| Pulse Rate | Beats per minute (bpm) |
| Blood Pressure | Force of blood against arteries |
A normal pulse with high blood pressure (or vice versa) still requires monitoring.
Common Conditions Related to Pulse Abnormalities
Knowing what your pulse is supposed to be helps detect various conditions early:
- Atrial fibrillation (AFib): Irregular and often rapid pulse
- Bradycardia: Abnormally low pulse
- Tachycardia: Abnormally high pulse
- Heart block: Electrical signals in the heart are delayed or blocked
- Pulmonary conditions: Affect oxygenation and can alter pulse ox
What Is Your Pulse Supposed to Be During Sleep?
During sleep, the body enters a relaxed state. Your heart rate slows down, allowing the body to rest and repair.
- Typical sleeping pulse: 40–70 bpm
- Pulse ox during sleep: Usually above 94%, though dips may occur
If your sleep tracker shows frequent drops in SpO₂ below 90%, it could be a sign of sleep apnea or other respiratory disorders.
How Pulse Monitoring Can Save Lives
Regularly monitoring your pulse and oxygen levels can:
- Help detect silent heart conditions early
- Improve athletic performance by tracking recovery
- Support management of chronic illnesses (e.g., COPD, CHF)
- Alert you to medical emergencies
Many wearable fitness devices now include continuous pulse and pulse ox tracking, offering real-time health data.
Final Thoughts:
Your pulse is more than just a number—it’s a snapshot of your cardiovascular health. Understanding what your pulse is supposed to be at rest, during activity, and even while sleeping helps you take control of your health.
Quick Recap
- Normal resting pulse: 60–100 bpm for most adults
- Pulse during exercise: Can range up to 180 bpm
- Normal pulse ox: 95–100%, anything below 90% is concerning
- Low or high pulse: Could be normal or a warning sign—context matters
By staying informed and monitoring your pulse regularly, you empower yourself with vital knowledge about your heart and overall health.