How to Check Your Heart Rate

Your heart is a muscle, and like other muscles, the more you work your heart the stronger it becomes. With exercise, over time, your heart can work more efficiently and pump out a greater volume of blood with every beat,¹ which helps oxygen and nutrients to be more efficiently delivered to your body. Measuring your heart rate is one easy way to gauge your health, since it gives you a quick, real-time indicator of your heart muscle function.²

Checking your heart rate

You can measure your heart rate by simply checking your pulse,³ either at the wrist or side of the neck.^3,4

• At the wrist, lightly press the index and middle finger of one hand on the opposite wrist, just below the base of the thumb.⁴
• At the side of the neck, lightly press your index and middle finger just below the jawbone to the side of the windpipe.^3,4

Once you feel your pulse, count the number of beats in 15 seconds; then multiply this number by four (to calculate your beats per minute). That’s your heart rate.

Resting heart rate

Your resting heart rate can tell you some things about your health. Your resting heart rate is the number of times your heart beats in one minute while at rest.⁵ You should be lying down in a quiet area for at least five minutes⁶ to assess your resting heart rate. A good time to check your resting heart rate is just before you get out of bed in the morning. A normal resting heart rate for an adult is usually between 60-100 beats per minute.³

Cardiovascular fitness

Typically, a lower resting heart rate is an indicator of more efficient heart function and better cardiovascular fitness.³ For example, a well-conditioned athlete may have a resting heart rate closer to 40 beats per minute.^3,4 Heart rate, however, varies from person to person.⁷ and can be affected by age, activity, body position, body size, emotions, air temperature, caffeine, smoking, and certain medications.^2,3

Know your heart rate

An unusually high or low heart rate may indicate an underlying problem. Consult your doctor if your resting heart rate is consistently above 100 beats per minute, or if you’re not an active individual and your resting heart rate is consistently below 60 beats per minute, especially if you have other symptoms, such as dizziness, fainting, or shortness of breath.³ Knowing your heart rate can be a valuable tool in assessing your health and fitness.