Checking your heartbeat, also known as taking your pulse, is simple and can be done in two common locations: your wrist and your neck. This provides a measure of your heart rate, typically expressed as beats per minute (BPM).
Checking Your Pulse: A Step-by-Step Guide
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Find Your Pulse:
- Wrist (Radial Pulse): Place the index and middle fingers of one hand on the inside of the opposite wrist, below the base of the thumb. You should feel a gentle pulse. Avoid using your thumb, as it has its own pulse that can interfere with the reading.
- Neck (Carotid Pulse): Gently press the index and middle fingers to the side of your neck, just below your jawbone, along the carotid artery. Feel for the pulse. Avoid pressing too hard, as this could restrict blood flow.
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Count Your Pulse:
- Count the number of beats you feel in 15 seconds.
- Multiply this number by four to get your heart rate in beats per minute (BPM). Alternatively, you can count the beats for 30 seconds and multiply by two. This method, explained in sources like Mount Sinai, provides a similar result.
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Consider These Factors:
- Resting Heart Rate: Before checking your pulse, sit or lie down for five minutes to ensure you obtain an accurate resting heart rate. Avoid smoking or caffeine consumption beforehand, as advised by the British Heart Foundation and other sources.
- Accuracy: For the most accurate reading, repeat the measurement and take an average. Harvard Health suggests this for optimal results.
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Normal Heart Rate: A normal resting heart rate typically ranges from 60 to 100 BPM, as noted by the New Zealand Heart Foundation. However, this can vary based on factors like age, fitness level, and overall health.
Using Technology to Check Your Heart Rate
Modern devices such as Apple Watches and fitness trackers offer convenient ways to monitor heart rate automatically. These devices often provide continuous monitoring and historical data for easier tracking. Refer to the device's manual for specific instructions. Apple Support provides information on using the Apple Watch's heart rate functionality.
