How to check your pulse and heart rate

Your pulse is the throbbing or pulsing sensation you may feel when you touch your wrist or neck. Your pulse is caused by pressure changes in your blood vessels as your heart pumps blood around your body. 

A normal pulse beats in a regular rhythm. Some people have an irregular pulse, which is when your pulse beats in an irregular rhythm or jumps about. 

Video: Know your pulse

The following video from the Heart Foundation explains why knowing your pulse rate is important. 

(Heart Foundation, NZ, 2022)

You can also listen to an example of regular pulse(external link) and an irregular pulse(external link) from the British Heart Foundation. 

Your heart rate is the number of times your heart beats in 1 minute. It’s measured by counting the number of beats per minute (BPM).

For adults a normal heart rate when they're resting is between 60 and 100 BPM. If you're young or very physically fit, your heart rate at rest may be lower than 60 BPM because your heart works more efficiently.

When you exercise, your body needs more oxygen to your muscles. Due to the oxygen demand, your heart pumps faster, which causes your heart rate to increase. The harder you work out, the faster your heart beats. Therefore, it is normal for your heart rate to go up to 160 BPM or more when you are exercising.  

Other things that can affect your heart rate include:

• caffeine or nicotine
• recreational drugs
• having a fever (high temperature) or being unwell
• medicines such as beta blockers or salbutamol
• your emotions, such as feeling anxious or scared.

Your wrist is the easiest place to find your pulse. Follow the steps below to find your pulse: 

1. Turn your hand so that your palm is facing upwards. 
2. Place the 3 middle fingers from your other hand over your wrist below the base of your thumb.
3. Press lightly to feel your pulse. Press slightly harder if you can't feel anything or try your other hand.

Note: Don’t use your thumb if you’re counting somebody else’s heart beats as you can feel your own pulse through your thumb.

Image credit: Depositphotos

You can measure your heart rate by taking your pulse and counting how many times your heart beats in a minute. 

1. Find your pulse as explained above.
2. Count the number of pulses (heart beats) for 30 seconds.
3. Double the number you've just counted. This will be your heart rate or pulse per minute (beats per minute). 
4. Remember to also check if your pulse beats at a regular or irregular rhythm. 

You can buy fitness trackers or devices to measure your heart rate. Don't rely on these devices too much as the accuracy depends on the quality of the device. 

See your healthcare provider if you're worried about your pulse.

Video: How do you check your pulse?

(Heart Foundation, NZ, 2019)

Heart rhythm problems (arrhythmias) are when your heart rate is too slow (bradycardia), too fast (tachycardia) or your pulse jumps about and isn’t steady (irregular). You may feel this when you check your pulse.

You may also feel:

• your heart pounding, skipping or adding a beat (heart palpitations)
• short of breath
• light-headed or dizzy
• chest pains.

Read more about arrhythmias. 

Although an irregular pulse or a heart rate that’s too slow or too fast may be harmless, get it checked by your healthcare team as it could be a sign of a heart condition such as atrial fibrillation. Your healthcare provider can find the cause of your heart rhythm problem by doing tests such as an electrocardiogram or ECG. 

Your muscles need exercise to keep fit and healthy, and your heart does too. Regular exercise can help reduce your risk of heart disease and other health conditions such as diabetes and high blood pressure. 

To keep your heart healthy, it’s recommended you do 150 minutes of moderate intensity exercise a week or 75 minutes of vigorous intensity activity a week. A moderate level of activity makes you feel warmer, breathe harder, and your heart beat faster, but you can still talk. If you are doing vigorous intensity activity, you will not be able to say more than few words without pausing for breath. 

You can measure the intensity of your exercise by using your heart rate. Your heart rate should be at 50 to 70% of your approximate maximum heart rate when you’re exercising at a moderate level of intensity. During vigorous physical activity, it's about 70-85% of your maximum heart rate.  

You can calculate an approximate maximum heart rate by subtracting your age from 220.

As an example, if you're 40 years of age:

• your approximate maximum heart rate will be 220 minus 40 = 180 beats per minute
• your heart rate should be at 50 to 70% of your approximate maximum heart rate
• 180 x 50% = 90 beats per minute
• 180 x 70% = 126 beats per minute 
• your target heart rate for low to moderate intensity exercise should be between 90 and 126 beats per minute.

See the image below for an estimate of your target heart rate based on your age. 

Image credit: Healthify He Puna Waiora

If you have a heart condition or are on any heart medicines (eg, medicines to slow your heart rate such as beta-blockers), talk to your healthcare provider before starting any exercise programme.