Checking your pulse is a simple way to keep track of your heart health. It helps you understand how your heart is working at different times—whether you’re resting, exercising, or going about your day. This guide will walk you through how to do it

Finding Your Pulse

• Wrist:
  
  • Place your index and middle fingers on the inside of your wrist, just below the base of your thumb.
  • Press lightly until you feel your pulse. If you don’t feel it, adjust the position or pressure of your fingers.

• Neck:
  
  • Place your index and middle fingers on the side of your neck, just below your jawline and beside your windpipe.
  • Press gently; too much pressure can make it harder to feel your pulse.

Measuring Your Heart Rate

• Count the number of beats you feel for 60 seconds. If short on time, count for 30 seconds and double the number.
• Pay attention to the rhythm. Is it steady, or does it skip a beat?
• If your pulse feels irregular or you notice skipped beats often, it could be a sign of a condition like atrial fibrillation (AF). Speak to your GP or let your Roczen clinician know if you’re worried.

What’s a Normal Heart Rate?

• Resting heart rate: Most adults fall between 60 and 100 beats per minute (bpm).
• Athletes: Their resting heart rate can be as low as 40–60 bpm.

Your heart rate can be affected by:

• Fitness level
• Age
• Stress
• Caffeine or alcohol
• Medications

If your resting heart rate is consistently above 100 bpm or below 60 bpm and you’re not an athlete, it’s a good idea to check in with your GP.

Heart Rate and Exercise

Monitoring your heart rate during exercise can help you make the most of your workouts. Wearables like fitness trackers can make this easier.

• Your target heart rate zone depends on your age and fitness level. Staying in this zone can help you exercise safely and effectively.
• Activities like walking, running, swimming, or dancing are great for raising your heart rate.

Using Smartwatches

Smartwatches like Garmin, Apple Watch, and others can help you track your heart rate throughout the day. These devices provide real-time data and show trends over time, such as changes in your resting heart rate or how quickly your heart recovers after exercise. This information can help you better understand your fitness levels and spot patterns that may need attention.

Why It Matters

Staying mindful of your pulse gives you useful insights into your health. If you have any concerns or want tailored advice, always speak with your GP or Roczen clinician.