Exercise heart rates for 10 year olds
Target heart rate zones are an adult estimate, so we don't show them for children under 12. See the typical resting heart rate for 10-year-olds instead.
Resting heart rate for this age
How a 10-year-old's heart rate changes with play
At 10, a typical resting heart rate is about 81 bpm. Most children ages 9 to 11 rest between 63 and 101 bpm, and resting heart rate slows as children grow.
When your child runs, climbs or plays tag, their heart beats faster and they breathe harder. That's a normal part of active play.
Why exercise zones start at age 12
The 220-minus-age formula is an adult estimate, and the American Heart Association chart that uses it starts at age 20. We don't apply it before age 12.
For kids, the talk test is a simpler guide. During moderate activity, your child can talk but not sing. During vigorous activity, they can say only a few words before pausing for breath.
How much activity does a 10-year-old need?
US guidelines say children ages 6 to 17 need at least 60 minutes of moderate-to-vigorous activity every day. On at least 3 days a week, include vigorous activity and play that builds muscles and bones, like climbing and jumping.
Signs your child is overdoing it
Have your child stop and rest if they have any of these:
- Dizziness, weakness or unusual tiredness
- Headache, nausea or vomiting
- Muscle cramps
- Heavy sweating with pale, cool, clammy skin
On a hot day, these can be signs of heat exhaustion. Get medical help if they get worse or last longer than an hour.
When to talk to your child's doctor
If your child faints during exercise or hard play, see their doctor, even if they seem fine afterward.
Also check in if their heart often races or flutters, or if a close relative had heart disease young or died suddenly.
Call 911 or your local emergency number for chest pain, trouble breathing or fainting that doesn't pass quickly.
What it means
Zones are for teens and adults. The American Heart Association target heart rate chart is for adults. We don't show zones for children under 12.
See what's typical instead. For children, the resting heart rate by age shows what's typical. A child's resting heart rate is faster than an adult's.
How to check your child's heart rate
- Have your child sit quietly for a few minutes.
- Count the pulse at the wrist for 30 seconds and double it.
Nearby ages
Common questions
Short answers about how these calculators work.
Sources
Where these numbers come from
- Target heart rates chart (opens in a new tab) - American Heart AssociationTarget heart rate zones by age
- Resting pulse rate reference data for children, adolescents, and adults: United States, 1999–2008 (opens in a new tab) - National Center for Health Statistics, CDC, 2011Typical resting heart rates by age and sex
- Child Activity: An Overview (opens in a new tab) - Centers for Disease Control and PreventionHow much activity children need
- Physical Activity Guidelines for Americans: top 10 things to know (opens in a new tab) - US Department of Health and Human ServicesUS activity guidelines for children
- To grow up healthy, children need to sit less and play more (opens in a new tab) - World Health Organization, 2019Activity guidance for children under 5
- How to Measure Physical Activity Intensity (opens in a new tab) - Centers for Disease Control and PreventionModerate and vigorous activity and the talk test
- Heat-related illness: heat exhaustion (opens in a new tab) - Centers for Disease Control and PreventionWarning signs of heat exhaustion
- Syncope (Fainting) (opens in a new tab) - American Heart AssociationWhen fainting needs a doctor
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