How to Measure
How to measure Resting Heart Rate (RHR)?
Resting heart rate is how many heart beats you have per minute when you aren’t exercising or otherwise under stress. It’s best to measure your resting heart rate in the morning, right after you wake up. You may also measure it during the day, but avoid strenuous activity before and make sure you’re fully rested for at least 15 minutes before the measurement. You can do it the old-fashioned way with a timer (ideally a stopwatch) and a finger on your pulse*, but for an accurate and easy way, consider using a wearable smart watch or a chest strap with a heart rate monitor. You can also obtain your resting heart rate from a home blood pressure monitor, fitness trackers or mobile apps** which use your phone’s camera light and lens.
*Wrist (radial) artery- just below the thumb (A) or neck (carotid) artery- just below the jawbone (B).
** Best free mobile apps:
How to measure Waist Circumference (WC)?
The simplest method requires only a flexible (stretch-resistant) tape measure (like the ones used for sewing), and it takes just minutes to perform.
This method requires you to measure the circumference of your “tummy” around the widest part of your belly.
- You should stand with arms at the sides, feet positioned close together, and weight evenly distributed across the
- You should be wearing very little or no clothing. Get your measurements as close to the skin as possible.
- Align the tape measure at the level of the belly button*, and circle the whole way around the body and back to the starting point.
- The tape measure should rest gently on your skin, the tape held snugly (not too tight or too loose), at a level parallel to the floor (horizontal).
- You should relax and not contract any abdominal muscles.
- Once the tape measure is positioned correctly, breathe in and then take the measurement on the exhale.
*Some recommend measuring at the level of the uppermost border of your hip bones (iliac crest).
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