How to Calculate Heart Rate When Walking

When you walk for exercise, knowing your heart rate can help you determine your exertion level. Knowing how hard you are working can help you better adjust your walking workouts to meet your exercise goals. Depending on how briskly you are walking, you may have to stop briefly to take your pulse. When taking your pulse, do not use your thumb because it has its own pulse that will interfere with your heart rate calculations.

Things You'll Need

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Instructions

    • 1

      Place your index finger or your middle finger (or both) of one hand on the opposite arm, about 1 inch below your wrist. If your wrist has a weak pulse, you can also use your neck. If using your neck, place your finger under your jaw, midway between the major neck muscles and the windpipe. Press gently, using only the pressure you need to feel your pulse.

    • 2

      Count the number of beats you feel in six seconds. You can also use longer times if you desire, such as 10 seconds.

    • 3

      Multiply the number of beats you feel in six seconds by 10 to find your heart rate. For example, if you counted 11 beats, you would multiply 11 by 10 to get 110 as your heart rate. If you count the beats in 10 seconds, multiply the number of beats by six.