A pulse is the physical measure of the heart rate, representing the number of times the heart beats per minute (BPM) as it pushes blood through the arteries. This surge causes the arteries to expand and contract, creating a detectable rhythm close to the skin’s surface. Manually checking your heart rate is a valuable skill for a quick health assessment, requiring only your fingers and a timer. Monitoring your pulse provides important information about your cardiovascular health, fitness level, and overall well-being.
Locating the Pulse Points
The most common location for a manual heart rate check is the radial artery, found on the thumb side of the wrist. To locate the radial pulse, turn one palm upward and place the tips of your index and middle fingers of the opposite hand in the groove just below the base of the thumb. Apply firm yet gentle pressure to feel the throbbing sensation. Pressing too hard can compress the artery and block the flow, making the pulse impossible to detect.
Another readily available site is the carotid artery in the neck, which often provides a stronger pulse. To find the carotid pulse, place your index and middle fingers to the side of your windpipe, in the soft, hollow area just below the jawline. Only check one side of the neck at a time; pressing on both carotid arteries simultaneously can reduce blood flow to the brain and cause dizziness or fainting. In both locations, avoid using your thumb to feel the pulse, since the thumb has its own palpable pulse that could lead to an inaccurate count.
Step-by-Step Measurement Technique
Once the pulse is located, use a reliable timing device, such as a stopwatch or phone timer, to accurately measure the beats per minute. It is recommended to be at rest for at least five minutes before taking a resting heart rate to ensure an accurate baseline reading. When counting, start the timer and count the first beat you feel as either “zero” or “one,” then continue counting each subsequent beat. Consistency in your starting count is the most important factor for accuracy.
The most accurate method is counting the beats over a full 60-second period, which provides a direct measure of beats per minute (BPM). A quicker alternative is the 15-second method, used when the heart rhythm feels consistent. For this technique, count the beats for exactly 15 seconds and then multiply that number by four to calculate the heart rate in BPM. For example, 20 beats in 15 seconds equals a heart rate of 80 BPM.
If you detect an irregular rhythm, such as unevenly spaced or skipped beats, count for the full 60 seconds to ensure the most accurate representation of the heart rate. While counting, focus on the beats rather than constantly watching the timer to minimize distraction and potential errors. Note the rhythm’s consistency and the strength of the pulse, as these details provide information about your cardiovascular function.
Understanding Your Results
For a resting adult, the normal heart rate range is between 60 and 100 beats per minute (BPM). A lower resting heart rate often indicates a higher level of physical fitness because the heart muscle is more efficient at pumping blood. Well-conditioned athletes may have a resting heart rate as low as 40 to 50 BPM.
A resting heart rate below 60 BPM is medically termed bradycardia, while a rate above 100 BPM is called tachycardia. Both conditions warrant consultation with a healthcare professional, especially if the rate is accompanied by symptoms. Symptoms like dizziness, shortness of breath, chest discomfort, or fainting spells alongside an abnormal rate should prompt medical attention. Keep in mind that heart rate naturally increases during physical activity, which is a different metric than the resting rate.