Ever had that moment? Maybe you’ve just run up a flight of stairs, heart hammering like a drum. Or perhaps you’re sitting quietly, and suddenly you’re just… aware of your heartbeat. It’s a funny thing, this little metronome inside us. Knowing how to check your pulse is a simple skill, but it can tell us a lot about what’s going on with our bodies. It’s like a quick, personal check-in.
What Exactly Is This Pulse We’re Feeling?
So, when you check your pulse, what are you actually feeling? Well, every time your heart beats, it gives a good squeeze and pushes blood out into your arteries – those amazing roadways carrying blood all over your body. That push causes a little surge of pressure in your arteries. That’s the pulse!
Think of it like this: your heart isn’t just letting blood flow like a tap left on. Nope. It squeezes, then it relaxes. Squeeze, relax. That’s why each beat feels like a distinct little push or throb, not a constant whoosh. We measure this as heartbeats per minute (bpm).
Finding Your Rhythm: Best Spots to Check Your Pulse
You can actually feel this pulse in a few spots because arteries run close to the skin in certain places. You might find it on your:
- Wrist (the most common and usually easiest spot)
- Neck
- Inside your elbow
- Even on the top of your foot!
But for most folks, the wrist is the go-to. It’s generally pretty straightforward to find.
Okay, Doc, How Do I Actually Check My Pulse?
It’s simpler than you might think! You don’t need any fancy equipment, just your fingers and a way to tell time. People often check their pulse to get a quick snapshot of their health – we do it in the clinic all the time, after an injury, or just during a routine check-up. Athletes also keep an eye on it during workouts.
If you’re trying to get a resting pulse, maybe take a few calm, deep breaths first. Ready?
To check your pulse on your wrist:
- First, turn one arm so your palm is facing upwards. Nice and relaxed.
- Now, take the middle three fingers of your other hand. Gently place them on the upper part of your upturned wrist, just below where your thumb joins your wrist. There’s a bit of a groove there.
- Press down firmly, but not too hard. You should feel a gentle, rhythmic throbbing or beating. Can’t feel it? Try shifting your fingers slightly or pressing just a tiny bit more.
- Once you’ve found it, grab a clock or use your phone’s stopwatch. Count each beat you feel for a full 30 seconds.
- Got your number? Now, just double it. So, if you counted 40 beats in 30 seconds, your heart rate is 80 bpm (40 x 2 = 80). Easy!
To check your pulse on your neck (carotid pulse):
This one’s a bit different, but also quite reliable.
- Use your index finger (the one next to your thumb) and your middle finger.
- Place them on the side of your neck, in that little hollow under your jaw and just beside your windpipe (trachea).
- Press gently but firmly until you feel that familiar pulse. If it’s hiding, move your fingers around a little and adjust the pressure.
- Again, count the beats for 30 seconds.
- And, you guessed it, double that number to get your heart rate in bpm.
A little shortcut: You can also count the beats for just 10 seconds and then multiply by 6. For example, if you count 13 beats in 10 seconds, that’s 13 x 6 = 78 bpm. This is handy if you’re in a hurry, but counting for 30 seconds is often a bit more accurate.
What’s a “Normal” Pulse Rate Anyway?
This is a question I get a lot! For most adults who are resting (you know, just sitting around, not mid-marathon), a normal pulse rate is usually somewhere between 60 and 100 beats per minute.
Interestingly, the more physically fit you are, the lower your resting heart rate tends to be. I’ve seen athletes with resting heart rates in the 40s or 50s, and that’s perfectly healthy for them.
Here’s a general guide by age:
- Children (ages 6 to 15): Typically 70 to 100 bpm.
- Adults (ages 18 and older): Usually 60 to 100 bpm.
And What About When I’m Exercising?
When you’re moving and grooving, your heart needs to work harder to pump oxygen-rich blood to your muscles. So, your pulse rate will naturally go up. A general target during physical activity is for your pulse rate to be between 50% to 70% of your maximum heart rate.
How do you figure out your maximum heart rate? It’s a simple formula:
220 – your age = your predicted maximum heart rate
So, if you’re 40 years old, your predicted maximum heart rate is 180 bpm (220 – 40 = 180). During exercise, you’d aim for a pulse rate between 90 bpm (50% of 180) and 126 bpm (70% of 180).
“Hmm, I Think I Felt a Skipped Beat…”
It’s not uncommon to feel an occasional flutter or a missed beat (arrhythmia) when you check your pulse. Sometimes it’s just a little blip. However, if this happens often, or if it comes with other symptoms like feeling short of breath, dizzy, or having chest pain, that’s when you should definitely give us a call. We’d want to check that out.
“My Pulse Seems a Bit Slow…”
A heart rate under 60 bpm is called bradycardia. Sometimes, this is perfectly fine. For example, it’s normal if:
- You’re a well-trained athlete.
- You’re fast asleep.
- You’re taking certain medications, like beta-blockers, which are designed to slow the heart rate.
But, if your heart rate is low and you’re feeling things like:
- Fainting spells
- Constant fatigue
- Dizziness
Then it’s time to make an appointment. We need to see what’s causing that.
“My Heart Rate Feels Too Fast!”
If your heart is racing at over 100 beats per minute while you’re exercising, that’s generally expected. Your body’s working hard! You might also notice a higher heart rate if you’re a bit dehydrated or if your body is fighting off an infection.
But, if you have a fast heart rate (we call this tachycardia) when you’re just resting and otherwise feel okay, that could point to an underlying medical condition. If a rapid heart rate comes with dizziness or heart palpitations (that feeling of your heart fluttering or pounding), please do reach out to your doctor.
What Else Can Affect My Heart Rate?
It’s not just about activity levels. Several things can nudge your heart rate up or down:
- Body positioning: If you stand up quickly and check your pulse within about 15-20 seconds, it might be a bit higher. Movement itself can change the rhythm.
- Emotions: Feeling very stressed, anxious, or even super excited can definitely make your heart beat faster.
- Medications: As I mentioned, some meds like beta-blockers can lower it. Others, like some asthma inhalers, can speed it up.
- Air temperature: When it’s hot and humid, your heart might work a bit harder to pump blood, so your pulse could increase.
- Body size: People who are living with obesity (often defined by a Body Mass Index, or BMI, of 30 or more) might have a slightly higher resting heart rate.
It’s just a little throb, but it tells such a big story, doesn’t it?
Take-Home Message: Your Pulse in a Nutshell
Here are the key things I’d love for you to remember about how to check your pulse:
- Your pulse is the number of times your heart beats per minute (bpm).
- The easiest places to check are your wrist or neck.
- Use your fingers (not your thumb!) to gently feel the beat. Count for 30 seconds and double it, or count for 10 seconds and multiply by 6.
- A typical resting heart rate for adults is 60-100 bpm.
- Many things can affect your heart rate, including activity, emotions, and even the weather.
- If your pulse is often irregular, too fast, or too slow along with symptoms like dizziness, chest pain, or fainting, it’s important to chat with your doctor.
Knowing how to check your pulse is a great little tool for your health toolkit. It helps you stay in tune with your body. And remember, if you’re ever unsure about what you’re feeling, or if something just doesn’t seem right, we’re always here to help. You’re not alone in figuring these things out.