Hello! Do you know how to check your pulse, that is, your heart rate , at home? It's actually very easy, and it's also very important to get a little idea about our health. Let's see how to do it exactly, and what we can learn from it?
What is this pulse?
Simply put, a pulse is a way to measure how many times your heart beats per minute. You can feel this pulse in several places on your body.
Do you know what you feel when you take your pulse? It's that every time your heart beats, it pumps a little more blood, causing the pressure inside your blood vessels, or arteries, to increase. Think of it like a little motor. Every second it beats, it pushes blood through this network of arteries throughout our bodies.
Between beats, the heart rests for a while. Then the pressure inside those arteries drops a little again. That's why, instead of feeling like water coming out of a faucet, each time the heart beats we feel a single thud, a thud. Do you understand?
Where can I see this pulse?
You can check your pulse at your wrist, neck, elbow, heel, or even the top of your foot. However, the easiest and most common place for us to check our pulse is the wrist.
How do I check my own pulse?
You can check your pulse at any time. But most of the time, we check our pulse when we need to get a quick idea of someone's health. For example, you may have seen a doctor checking your pulse when you are being examined, or after an accident. Also, people who exercise often check their pulse because they want to keep their heart rate at a certain level.
This doesn't require much preparation. If you're trying to relax a bit, it's a good idea to take a few deep breaths.
How to check your pulse from your wrist:
Follow these steps to check your pulse from your wrist:
1. Turn one of your hands so that the palm is facing up.
2. Take the three middle fingers of your other hand (the finger that is touching the thumb, the middle finger, and the ring finger) and place them on the indentation on the wrist of your upturned hand, just below where the thumb meets the wrist. Think of it as the first indentation you feel when you come down the wrist from the side of your thumb.
3. Press slowly, but a little firmly. You should feel a slight thud, a kind of pulsation, like a throbbing.
4. If you don't feel anything, try pressing a little harder with your fingertips, maybe even moving your fingers around a bit.
5. Now take a watch or a `(stopw ATC h)` and count every pulse you feel for 30 seconds.
6. Multiply the number of beats you counted by two. The answer is your heart rate, which is the number of times your heart beats per minute (`beats per minute - bpm`). For example, if you counted 40 beats in 30 seconds, multiply 40 by 2, which means your heart rate is 80 `bpm`.
Important: Do not use your thumb when checking your pulse. Since your thumb also has a slight pulse, you may confuse it with your own.
How to check your pulse from your neck:
The way to check the pulse from the neck is a little different:
1. Place your index finger (the finger that is touching the thumb) and middle finger on one side of your neck. This should be placed under the chin, in the small hollow area on the side of the windpipe (bronchi ).
2. Press a little harder until you feel a pulse. If you don't, move your fingers around a bit and try pressing a little harder.
3. Count your pulse for 30 seconds (use a watch).
4. Multiply the number you counted by two to find your heart rate.
Another short way:
You can count your pulse for 10 seconds and multiply that number by 6.
Count the pulse: _____ beats per 10 seconds x 6 = _____ beats per minute.
However, counting for 30 seconds and multiplying by two is usually more accurate.
What is a normal pulse rate?
For an average adult at rest, the normal pulse rate should be between 60 and 100 beats per minute (`60-100 bpm`).
If you are more active, if you exercise a lot, your resting heart rate may be lower. Athletes have lower resting heart rates than the average person.
Normal pulse rate by age:
Here are the normal resting heart rates by age:
- Children (6 to 15 years old): 70 to 100 beats per minute (`70-100 bpm`).
- Adults (18 years and older): 60 to 100 beats per minute (`60-100 bpm`).
Pulse rate during exercise:
When you are engaged in physical activity, that is, exercise, your pulse rate should be between 50% and 70% of your maximum heart rate.
You can find your maximum heart rate with this formula:
220 – your age = maximum expected heart rate
For example, the expected maximum heart rate for a 30-year-old is 190 bpm (220 – 30 = 190). Based on this maximum heart rate, the average heart rate during exercise should be between 95 and 133 bpm.
What if you feel like you're missing a beat when you check your pulse?
It's normal to have an irregular heartbeat (`(Arrhythmia)`) or to feel like you're skipping a beat from time to time. However, if this happens frequently, or if you have symptoms like shortness of breath, dizziness, or chest pain, you should definitely talk to a doctor. Don't panic, but it's important to be aware of these things.
What if my heart rate seems very low?
In some cases, a heart rate that is less than 60 beats per minute (`60 bpm`) (`(Bradycardia)`) is not a problem. A slow heart rate can be normal in situations like these:
- If you are a player.
- While you are sleeping.
- If you are taking medications that slow your heart rate, such as beta-blockers .
However, if you have a low heart rate and these symptoms, see a doctor:
- If it feels like losing consciousness.
- If you feel tired all the time (`Fatigue`).
- If you have dizziness.
What if my heart rate seems too high?
It's normal for your heart to beat more than 100 times per minute when you're exercising. This is because your body needs more oxygen when you exercise. Also, if you're dehydrated or fighting an infection, your heart rate may increase.
However, if your heart rate is high (tachycardia) even when you are at rest and healthy, it could be a sign of a medical condition. If you experience a rapid heart rate along with dizziness or palpitations, talk to a doctor.
What can affect my heart rate?
There are several factors that can change your heart rate. Let's take a look at what they are:
- Body position: The results of your pulse reading may vary depending on your position. For example, if you stand for 15-20 seconds and take your pulse, your heart rate may be slightly elevated. Changing positions can affect your pulse, as the rhythm of your heartbeat changes.
- Emotions: When you feel anxious, stressed, or overwhelmed with emotions like happiness or sadness, your heart rate may increase. Imagine that before you take an exam or when you are about to face a big problem, your pulse rate also increases along with your heart rate, right?
- Medications: Some medications, such as the beta-blockers we discussed earlier, can slow the heart rate down a bit. Also, some asthma medications can increase the heart rate.
- Air temperature: When the temperature is high or the humidity is high, your heart has to pump more blood. This can cause your heart rate to increase.
- Body size: People who are obese, meaning those with a Body Mass Index (BMI) of 30 or higher, may have a slightly higher heart rate than normal.
What does it feel like when you check your pulse?
When you feel your pulse, you feel a gentle push against the skin with your fingers. It's not painful.
After I finish checking the pulse?
Once you're done checking your pulse, you can resume what you were doing. You don't need to do anything special for this.
You may feel your heart beating faster because you are stressed. Or, you may just be curious about how fast your heart is beating. Knowing how to check your pulse can help you stay on top of your heart health at all times. Doing this regularly is a simple, quick way to get a sense of your health. If you have any concerns about your pulse, be sure to talk to a doctor.
Take-Home Message
So, you can see now that checking your pulse is a very simple thing. This can give you a little idea about the health of your heart.
- The normal resting pulse rate for an adult is between 60-100 bpm.
- You can check your pulse at your wrist or neck.
- Various factors can affect the pulse rate (e.g. exercise, emotions, medication, temperature).
- If you have any concerns about your pulse rate or rhythm irregularities, it is best to seek medical advice.
It's worth taking care of your own health. So, I hope you can benefit from these little things too!
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