How to Check Your Vital Signs: Pulse Rate

Taking your pulse is easy. It doesn't require a hospital, nor a doctor. It doesn't even need any equipment! Check out this post to learn how to take your own pulse.

Taking your pulse only needs... your hands!

First, you should know that there are many locations in your body to take your pulse. As the heart pumps blood through the arteries, you can feel the beats by firmly pressing down on the arteries, which are found close to the surface of the skin in points around your body.

These points include:

• Side of the Neck

• Inside of the Elbow

• Wrist

You can choose whichever point to find the pulse, but most people find it easy to feel the pulse at the wrist. Note that, if you are using the artery on the neck, to never press too hard or press on both sides of the neck at the same time. Checking pulse on the neck that way is risky and could block blood flow to the brain.

Here are the steps to taking your own pulse:

1. Place the tips of your index and middle finger on the artery point

2. Press lightly with your fingers until you feel a pulse. You might need to move and reposition your fingers if you cannot feel a pulse immediately.

3. Using a clock, start counting the beats when the second hand is at 12.

4. Count the beats for 60 seconds (or 15 seconds and multiply by 4 to get the beats per minute) to get your pulse rate.

Do not be distracted by the clock, and focus on the beats of the pulse you are feeling with your fingers. If you are unsure with your results, ask someone else to count for you.

NORMAL PULSE RANGE:

Children (ages 6-15) : 70 - 100 BPM

Adults (ages 18 and over): 60 - 100 BPM

For more information on checking the pulse rate, you can check out this video:

BONUS: Finding Your Target Heart Rate

Your maximum heart rate is the highest heart rate achieved during maximal exercise. To find out your maximum heart rate, use the formula:

220 - age = maximum heart rate.

Your target heart rate is usually 60-80% of your maximum heart rate.

For example, the maximum heart rate of a 20-year old is 200 BPM (220 - 20). His target heart rate then, would be 60 - 80% of 200, which is 120 - 160 BPM.

When you reach your target heart rate zone while exercising, you can get the most benefits and lessen risks.

To determine if you are in your target heart rate zone while exercising. Stop in the middle of your exercise and check your pulse. If your pulse falls below your target zone, increase your exercise intensity. If your pulse is higher than your target zone, decrease your exercise intensity.