Blood pressure is one of the most tracked health numbers in the world, yet confusion about what is "normal" at different ages is extremely common. This guide explains the standard categories used by doctors, shows how average readings shift across a lifetime, and gives you the tools to know where your numbers stand.
What Is Blood Pressure and Why Does It Matter?
Blood pressure measures the force your blood exerts on the walls of your arteries as your heart pumps. It is recorded as two numbers. The top number (systolic pressure) shows peak force when your heart beats. The bottom number (diastolic pressure) shows the force when your heart rests between beats.
High blood pressure (hypertension) forces your heart and arteries to work harder than they should. Over time this damages blood vessels, raising the risk of heart attack, stroke, and kidney disease. Low blood pressure (hypotension) can cause dizziness and fainting and, in severe cases, reduce blood flow to vital organs.
Blood Pressure Categories for Adults
The American Heart Association (AHA) and American College of Cardiology (ACC) define five blood pressure categories. These apply to all adults regardless of age.
| Category | Systolic (mmHg) | Diastolic (mmHg) | |
|---|---|---|---|
| Normal | Less than 120 | and | Less than 80 |
| Elevated | 120 to 129 | and | Less than 80 |
| High BP - Stage 1 | 130 to 139 | or | 80 to 89 |
| High BP - Stage 2 | 140 or higher | or | 90 or higher |
| Hypertensive Crisis | 180 or higher | and/or | 120 or higher |
| Low BP (Hypotension) | Below 90 | and/or | Below 60 |
Hypertensive Crisis
Normal Blood Pressure by Age Group
The clinical targets are the same for all adults, but average readings do shift with age. This happens primarily because arteries naturally stiffen over time, which increases resistance and pushes systolic pressure higher. The following figures represent average readings observed across large population studies, not recommended targets.
Children (Ages 6 to 13)
Blood pressure in children is assessed differently from adults. Normal ranges are based on age, height, and sex, using percentile charts rather than fixed numbers. A pediatrician interprets these readings in context. As a rough guide:
| Age | Typical Systolic | Typical Diastolic |
|---|---|---|
| 6 to 9 years | 85 to 100 mmHg | 55 to 65 mmHg |
| 10 to 13 years | 90 to 110 mmHg | 60 to 70 mmHg |
Adolescents (Ages 14 to 18)
| Age | Typical Systolic | Typical Diastolic |
|---|---|---|
| 14 to 18 years | 110 to 120 mmHg | 65 to 80 mmHg |
Readings are considered high in adolescents if they exceed 130/80 mmHg on repeated measurements, in line with adult guidelines.
Adults (Ages 18 to 39)
| Age Group | Average Systolic | Average Diastolic |
|---|---|---|
| 18 to 29 years | 119 mmHg | 70 mmHg |
| 30 to 39 years | 122 mmHg | 74 mmHg |
For young adults, consistent readings above 120/80 are a prompt to make lifestyle changes. Hypertension in this age group significantly increases lifetime cardiovascular risk.
Middle-Aged Adults (Ages 40 to 59)
| Age Group | Average Systolic | Average Diastolic |
|---|---|---|
| 40 to 49 years | 125 mmHg | 79 mmHg |
| 50 to 59 years | 131 mmHg | 82 mmHg |
Average systolic pressure rises noticeably in midlife. This is the period when many people receive a first hypertension diagnosis. Annual screening is strongly recommended from age 40.
Older Adults (Ages 60 and Above)
| Age Group | Average Systolic | Average Diastolic |
|---|---|---|
| 60 to 69 years | 134 mmHg | 82 mmHg |
| 70 to 79 years | 136 mmHg | 79 mmHg |
| 80 and above | 137 mmHg | 75 mmHg |
Older adults often show isolated systolic hypertension, where systolic pressure is high but diastolic pressure is normal or low. This pattern is common and carries real cardiovascular risk. Treatment guidelines for most adults over 60 still target below 130/80 mmHg.
Higher Average Does Not Mean Normal
Why Blood Pressure Changes Over a Lifetime
Several biological and lifestyle factors drive the rise in blood pressure with age:
- Arterial stiffness: Blood vessels lose flexibility over time. Stiffer arteries require more pressure to move blood through them.
- Hormonal changes: Menopause in women causes a significant shift in cardiovascular risk, often leading to higher systolic pressure.
- Weight gain: Average body weight tends to increase in midlife, which raises blood pressure.
- Reduced physical activity: Less exercise leads to weaker heart muscle and reduced vascular tone.
- Dietary patterns: Accumulated years of high sodium intake, low potassium, and poor nutrition compound over time.
- Chronic stress: Long-term psychological stress raises baseline blood pressure through sustained activation of the nervous system.
How to Know if Your Reading Is Normal
A single reading is a snapshot, not a verdict. To get an accurate picture of where your blood pressure stands, follow these steps:
- Rest quietly for five minutes before measuring.
- Sit with your back supported, feet flat on the floor, and your arm at heart level.
- Take two or three readings, one minute apart.
- Record the date, time, and both numbers for each reading.
- Repeat this process over at least one full week.
- Share the log with your doctor for context and interpretation.
When to See Your Doctor
How to Track Your Blood Pressure at Home
Home monitoring between doctor visits gives a far more complete picture than in-office readings alone. A log of consistent daily readings reveals patterns tied to medication, diet, sleep, exercise, and stress.
A good tracking routine includes:
- Measuring at the same times each day, morning and evening.
- Recording systolic, diastolic, and pulse for each reading.
- Adding context tags such as "after exercise," "poor sleep," or "high stress."
- Reviewing weekly averages rather than reacting to individual spikes.
- Generating a report to share with your healthcare team.
Track with Cardilog
Lifestyle Changes That Lower Blood Pressure at Any Age
- Reduce sodium: Aim for less than 2,300 mg per day. Even small reductions make a measurable difference.
- Exercise regularly: 150 minutes of moderate-intensity activity per week lowers systolic pressure by an average of 5 to 8 mmHg.
- Maintain a healthy weight: Losing even 5 kg can lower systolic pressure by 5 to 10 mmHg.
- Limit alcohol: More than one drink per day for women and two for men raises blood pressure.
- Quit smoking: Each cigarette temporarily raises blood pressure and long-term smoking hardens arteries.
- Manage stress: Chronic stress activates the nervous system in ways that sustain elevated blood pressure. Regular relaxation, sleep, and mindfulness help.
- Follow a heart-healthy diet: The DASH diet (rich in fruits, vegetables, whole grains, and low-fat dairy) reduces systolic pressure by up to 11 mmHg in people with hypertension.
