There are simple manual and electronic methods to measure heart rate.
Manual Method
- Use your index and middle fingers to lightly press on either the wrist (radial artery) just below the thumb base, or the side of the neck (carotid artery) just below the jawbone.
- Count the beats you feel for 15 seconds and multiply by 4 to get beats per minute (bpm). Alternatively, you can count for 30 seconds and multiply by 2, or for 60 seconds for a direct bpm count.
- For accuracy, repeat the count three times and average the results.
- It’s best to measure heart rate when rested, avoiding exercise or caffeine beforehand as these can elevate heart rate.
Electronic Devices
- Use heart rate monitors such as chest-strap sensors, wrist or forearm wearables, and fitness trackers. Chest-strap monitors tend to be more accurate.
- Smartphone apps can also measure heart rate by placing a finger over the phone’s camera, detecting color changes with each heartbeat.
Tips
- Take your pulse when calm for an accurate resting heart rate.
- The normal resting heart rate for adults is generally between 60 and 100 bpm.
- If measuring manually, avoid pressing too hard, as this can obstruct blood flow.
This method is widely used, easy to perform, and gives a reliable estimate of heart rate at home or during exercise.
