How to accurately measure heart rate at home: 6 steps to properly check your wrist pulse

A fast or slow heartbeat not only reflects the level of physical activity but is also an important indicator of cardiovascular health. According to the American Heart Association (AHA), a normal resting heart rate for adults typically ranges from 60–100 beats/minute, while for those who exercise regularly, it can be as low as 40–60 beats/minute. However, many Vietnamese still do not know how to measure heart rate and how to take a pulse correctly, leading to inaccurate counts or missing abnormal signs in the body.

In this article, Tiptory will guide you on how to measure heart rate manually, simply, accurately, and without any equipment. At the same time, you will also learn how to take a pulse in the correct position, understand what a normal heart rate is, when to check your heart rate, and what warning signs to monitor to proactively protect your cardiovascular health every day.

Part 1: How to measure heart rate manually without a device

Step 1: Prepare heart rate measurement tools

Prepare equipment to accurately measure time

• Before performing heart rate measurement or pulse taking, prepare a device that can count time by the second. This helps you correctly count the number of heartbeats within the required time and reduce errors during measurement.
• You can use a wristwatch with a second hand, a wall clock, or a desk clock that displays seconds. If using a digital watch, ensure the screen clearly displays the time for easy observation while counting.
• A smartphone is also a convenient option. Simply open the clock app and use the stopwatch or timer function to help count your heart rate accurately.
• Once you have a time-measuring device, start taking your pulse at your wrist or neck, then count the beats for an appropriate duration. Tracking the correct number of seconds will help determine a normal heart rate or detect abnormal changes early to more effectively monitor cardiovascular health.

Step 2: Choose the appropriate pulse-taking location

Prioritize taking pulse at the wrist or neck

• When taking a pulse to measure heart rate, you should choose a location where the pulse is easiest to feel. The two most common and easy-to-perform locations are the wrist and both sides of the neck, suitable for most people.
• Choose a location where you feel comfortable and can clearly detect the pulse. This makes the heart rate measurement quick and more accurate.

Heart rate can be checked at other body locations

In addition to the wrist and neck, you can also take a pulse at the following locations:

• Temple area.
• Groin area.
• Behind the knee.
• Top of the foot.

These locations still reflect a normal heart rate but are often harder to detect the pulse, so they should only be used when necessary or as directed by medical staff.

How to take a pulse for infants

• For infants, measuring heart rate can be done by listening to the heartbeat or gently feeling the pulse.
• You can check the arm, neck area, or other pulse points similar to adults, as long as you can clearly feel the heartbeat.
• When measuring for young children, keep them in a calm state and handle them gently to minimize impact on the measurement results.

Step 3: Place fingers correctly to take pulse

Place fingers correctly to feel the pulse

• When taking a pulse, use your index and middle fingers to feel the heartbeat. Press gently enough to feel the beat, avoiding pressing too hard as this can compress the artery and make it difficult to count accurately.
• If measuring heart rate at the neck, place two fingers on one side of the trachea, where the carotid artery runs along both sides of the neck.
• If measuring heart rate at the wrist, place two fingers in the area between the wrist bone and the tendon below the base of the thumb to find the radial artery. When placed correctly, you will feel a steady pulse under your fingertips.

Do not press too hard when taking a pulse at the neck

• The carotid artery is quite shallow, so only a light press is needed to feel the pulse.
• Pressing too hard can temporarily reduce blood flow or trigger a reflex that makes some people feel dizzy or lightheaded. If these symptoms appear, stop measuring and rest.

Tips for locating the radial artery at the wrist

• Place a finger from the base of the thumb down to the wrist to locate the radial artery.
• Then, gently move your finger to the depression between the bone and tendon until you feel a clear pulse. This is the ideal position for measuring heart rate with high accuracy.

Use the pad of your fingers to count the pulse

• Use the soft pads of your index and middle fingers to make contact with the skin instead of just your fingertips.
• Do not use your thumb to take a pulse, as the thumb has its own pulse, which can easily confuse you when counting a normal heart rate or assessing heart rate.

Step 4: Time the heart rate count

Choose an appropriate time interval to count heart rate

• After locating the pulse, prepare a clock or stopwatch to track the time while measuring your heart rate.
• You can count your heart rate for 10 seconds, 15 seconds, 30 seconds, or 60 seconds, depending on the purpose of the check and the desired level of accuracy.
• If you only need a quick check, you can count for a short period and then convert it to beats per minute. However, if your heart rate is irregular or you want to accurately assess your normal heart rate, it's best to count continuously for 60 seconds.

Observe the clock throughout the counting process

• Place the clock or phone in an easily visible position to track time and count heartbeats simultaneously.
• Only start counting when the second hand or stopwatch reaches the starting mark, then stop at the chosen time to avoid inaccurate results.

Convert results to beats per minute

• If counting for 10 seconds, multiply the result by 6.
• If counting for 15 seconds, multiply the result by 4.
• If counting for 30 seconds, multiply the result by 2.
• If counting for 60 seconds, the counted number of beats is the heart rate per minute (BPM) and usually provides the most reliable results when taking a pulse at home.

Step 5: Accurately count heartbeats

Start counting heart rate at the right time

• When the clock or stopwatch starts timing, count each time you feel a pulse at your wrist or neck.
• Continue counting continuously until the chosen time interval is over. Do not stop midway or recount as this can lead to inaccurate heart rate measurement results.

Count for enough time to get reliable results

• If taking a pulse for 10, 15, or 30 seconds, convert the results to beats per minute according to the correct formula.
• If you want to know your exact normal heart rate, count continuously for 60 seconds. This method is especially useful when your heart rate is irregular or you are monitoring your cardiovascular health.

Measure heart rate when the body is at rest

• To determine your resting heart rate, sit or lie down and relax for at least 5 minutes before measuring.
• Avoid measuring immediately after walking, climbing stairs, exercising, drinking coffee, or feeling stressed, as these factors can temporarily increase heart rate and cause the results not to accurately reflect the body's resting state.

Monitor heart rate during exercise

• You can also apply heart rate measurement during or immediately after exercise to assess exercise intensity.
• If your heart rate increases appropriately with the exercise level and gradually returns to a normal heart rate after resting, this is often a sign that your cardiovascular system is responding well to physical activity.
• Regular heart rate checks also help you adjust exercise intensity appropriately, avoid overexertion, and support long-term cardiovascular health.

Step 6: Calculate heart rate per minute

Convert heart rate to BPM unit

• After completing the heart rate measurement, record the number of beats counted and convert it to beats per minute (BPM). This is the standard indicator for assessing a normal heart rate and monitoring cardiovascular health.

Apply the calculation formula according to the counting time

• If counting for 60 seconds, the number of beats counted is the heart rate per minute, no further calculation is needed.
• If counting for 30 seconds, multiply the number of beats by 2.
• If counting for 15 seconds, multiply the number of beats by 4.
• If counting for 10 seconds, multiply the number of beats by 6.

Heart rate calculation example

• If you perform pulse taking and count 41 beats in 30 seconds, multiply 41 × 2 = 82 BPM. The result shows your heart rate is 82 beats/minute.
• Similarly, if counting for 15 or 10 seconds, simply apply the correct conversion factor to calculate the heart rate per minute.

Record results to monitor health

• Record the results after each heart rate measurement, especially if you are monitoring your cardiovascular health, exercising, or have been recommended by a doctor for regular checks.
• Measuring at the same time of day and under the same resting conditions will help you compare results more accurately and easily identify when your normal heart rate changes abnormally.

Part 2: How to measure heart rate using a device and phone

Step 1: Use an electronic heart rate monitor

When should you use a heart rate monitor?

• If you have difficulty taking your pulse manually, want to monitor your normal heart rate during exercise, or need quick and stable results, an electronic heart rate monitor is a suitable choice.
• Currently, you can buy or rent these devices at medical equipment stores, pharmacies, or reputable health care equipment providers.

Choose a device that suits your needs

When choosing a device to measure heart rate, prioritize the following criteria:

• A cuff or strap that fits well and snugly for increased accuracy.
• A clear display that is easy to read even when moving.
• A device that meets your daily needs and fits your budget.
• If you exercise regularly, consider devices that can continuously monitor heart rate and store measurement history.

Smartwatches and phone apps can assist with monitoring

• Many smartwatches today can continuously monitor heart rate throughout the day, helping you easily detect abnormal changes.
• Some phone applications also support heart rate measurement, but the results can be affected by sensor quality, finger placement, or lighting conditions. Therefore, these applications should only be used for reference and not replace specialized medical devices.

Wearable devices can detect abnormal signs

• Many modern smartwatches can warn of an irregular heart rhythm or detect suspected signs of arrhythmia through optical sensors and analytical algorithms.
• This is a useful tool for screening and monitoring cardiovascular health at home, but it cannot replace a doctor's examination and diagnosis.
• If the device repeatedly warns of an abnormal heart rate or you experience symptoms such as palpitations, chest pain, shortness of breath, or fainting, seek medical attention for examination and in-depth assessment.

Step 2: Wear the monitor in the correct position

Read the instructions before use

• Before measuring your heart rate, take a few minutes to read the manufacturer's instructions to understand how to set up and operate the device.
• Each type of monitor has a different design and usage method. Following the instructions correctly will help ensure more accurate measurements and reduce errors.

Wear the device in the specified position

• Attach the monitor to the correct position according to the product instructions. Depending on the device type, the sensor will be placed on the:
  • Chest (heart rate strap).
  • Wrist (smartwatch or fitness tracker).
  • Fingertip (pulse oximeter or heart rate monitor with integrated SpO2).
• Ensure the device fits snugly but not too tightly so that the sensor can receive stable signals.

Check for proper fit before measuring

• If the device is loose, the sensor may lose its signal and lead to inaccurate heart rate measurements.
• If worn too tightly, you may feel uncomfortable or it may affect blood circulation at the measurement site.
• Before starting, check the screen to ensure the device has received the signal and is ready to measure your normal heart rate or monitor your heart rate during rest, daily activities, or exercise.

Step 3: Start the heart rate monitor

Turn on the device before measuring

• After putting it on correctly, press the power button or start button to activate the heart rate monitor device.
• Maintain a stable posture and limit movement during the measurement process for the sensor to capture signals more accurately.

Check the screen before starting

• Before the device records your heart rate, observe the screen to ensure the device has been reset to its initial state. Many devices will display "00" or a ready symbol before starting the measurement.
• If the screen shows an error, is blank, or the signal is intermittent, recheck the wearing position, battery, or sensor, then try again.

Follow the manufacturer's instructions

• Each type of device or smartwatch may have a different operating procedure. Therefore, always refer to the included instructions to perform the steps correctly.
• Correct operation will help ensure high accuracy for heart rate measurements and monitoring of normal heart rate, while also extending the lifespan of the device.

Step 4: Read and save measurement results

View results after the device completes the measurement

• After the heart rate measurement process is complete, the device will automatically stop and display the results on the screen.
• Observe the BPM (Beats Per Minute) index; this is the number of heartbeats per minute and is the basis for evaluating a normal heart rate or detecting abnormal changes.

Compare with normal heart rate

• If measured at rest, healthy adults typically have a normal heart rate ranging from 60–100 beats/minute.
• Results may be higher if you have just exercised, are stressed, have consumed coffee, or are taking certain medications. Conversely, people who exercise regularly may have a lower resting heart rate, which is still perfectly normal.

Record results for long-term monitoring

• Record your heart rate measurement results along with the date, time, and your body's condition at the time of measurement, such as at rest, after exercise, or when feeling anxious.
• Many smartwatches and heart rate monitors today can automatically save measurement history, helping you track trends in your heart rate over time.

Monitor changes in heart rate

• Regularly checking and saving results helps you easily identify abnormal changes compared to your normal readings.
• If the heart rate measurement method is performed correctly but the results are consistently too high, too low, or the heart rate is irregular, accompanied by symptoms such as dizziness, chest pain, shortness of breath, or fainting, you should seek medical attention for examination and timely advice from a doctor.

Understanding Heart Rate Results Correctly

Know the normal heart rate range

• In healthy adults, a normal heart rate at rest usually ranges from 60–100 beats/minute.
• The heart rate measurement result can vary depending on many factors such as physical fitness, age, emotions, body size, activity level, and certain medications being used.
• Therefore, when evaluating results after taking your pulse or using a monitor, you should consider your body's condition at the time of measurement rather than relying solely on a single reading.

A heart rate that is too low also needs attention

• If you measure your heart rate multiple times at rest and the result is consistently below 60 beats/minute, and you are not someone who engages in high-intensity exercise, discuss this with your doctor.
• In particular, seek medical attention early if a low heart rate is accompanied by symptoms such as dizziness, fainting, unusual fatigue, or shortness of breath.

Do not press too hard when taking your pulse

• When performing pulse measurement on the neck or wrist, use only light pressure to feel the pulse.
• Specifically, avoid pressing too hard on the carotid artery in the neck as this can cause dizziness, lightheadedness, or inaccurate heart rate measurement results.

A heart rate that is too fast needs to be checked

• If your normal heart rate at rest consistently exceeds 100 beats/minute, you should seek medical attention to assess the cause.
• A persistently elevated heart rate can be related to stress, fever, dehydration, hyperthyroidism, anemia, or certain heart conditions that require treatment.

Pay attention to irregular heart rate

• A normal heart rate usually has a regular and steady rhythm.
• If during heart rate measurement you frequently notice missed beats, premature beats, erratic beats, or an irregular rhythm, proactively consult a cardiologist. This could be a sign of arrhythmia or other heart problems that require diagnosis with specialized tests such as an electrocardiogram (ECG).

References

1. American Heart Association. (2024). Target Heart Rates Chart. Dallas, TX: American Heart Association.
2. American Heart Association. (2024). All About Heart Rate (Pulse). Dallas, TX: American Heart Association.
3. American College of Cardiology. (2024). Heart Rate and Pulse: Clinical Guidance. Washington, DC: American College of Cardiology.
4. National Heart, Lung, and Blood Institute. (2023). Your Guide to Physical Activity and Your Heart. Bethesda, MD: National Institutes of Health.
5. MedlinePlus. (2024). Pulse. Bethesda, MD: U.S. National Library of Medicine.
6. Centers for Disease Control and Prevention. (2024). Heart Disease: Prevention and Risk Factors. Atlanta, GA: U.S. Department of Health and Human Services.
7. Mayo Clinic Staff. (2024). Heart Rate: What's Normal? Rochester, MN: Mayo Clinic.
8. Cleveland Clinic. (2024). Heart Rate: What It Is and How to Measure It. Cleveland, OH: Cleveland Clinic.
9. Merck Manual Professional Edition. (2024). Approach to the Patient with Palpitations and Heart Rate Assessment. Rahway, NJ: Merck & Co., Inc.
10. World Health Organization. (2021). WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva, Switzerland: World Health Organization.

Content editor: Rowan Hudson Le.

Information consulted and verified by expert: Harper Martinez.