A 50-year-old woman's heart rate increases as she walks faster.
Keeping active as you age is paramount to your health, and an active lifestyle will help you keep up with your grandkids and get the most out of life. Walking is an ideal exercise if you're 50 years old, since it's easy on your joints and adaptable to your fitness level. A simple cardio workout is walking, which should elevate your heart rate to a moderate degree.
Know Your Max
The average heart rate among individuals during a mile-long walk varies according to age. To get a rough estimate of your heart rate during any form of activity, begin by calculating your maximum heart rate. This rate changes on a year-by-year basis and is possible to determine by subtracting your age from 220. So, if you're a 50-year-old woman, your maximum heart rate is 170 beats per minute.
March to Your Own Beat
Walking, regardless of the distance you travel, is a moderate-tempo activity, according to the Centers for Disease Control and Prevention. Provided you keep your pace during your one-mile walk no greater than 3 mph, your heart should beat at a moderate rate. The CDC reports that a moderate heart rate is between 50 and 70 percent of your maximum heart rate. If you're a 50-year-old woman, this rate would be between 85 and 119 beats per minute.
Keep on the Pulse of Things
It might require a calculator to determine the rate at which your heart should beat during your walk, but monitoring your heart rate after walking a mile is simpler. Doing so requires you to identify and count your pulse, which you can do by touching the edge of your windpipe or the inside of your wrist. Watch your wristwatch and count each beat for 30 seconds, and then double the number. Provided you're walking at a moderate rate, the doubled number should land between 85 and 119.
Be Wary of Rate Spikes
If your heart rate exceeds 119 beats per minute, it's not necessarily cause for concern. You may be walking faster than 3 mph or walking during extremely hot conditions, in which it's possible for your heart rate to increase by up to 10 beats per minute. If you take medication for a thyroid condition, your heart rate can also increase. Adjust your walking gait to ensure your heart rate is within the ideal range and consult your doctor if the rate seems abnormally high.