Keeping track of your blood pressure is an important part of maintaining good health. High blood pressure, also known as hypertension, can lead to serious health issues if left unchecked. Thankfully, checking your blood pressure is relatively quick and straightforward. With some basic equipment and a little practice, you can easily measure your blood pressure at home.

What is Blood Pressure?

Before learning how to measure blood pressure, it helps to understand what blood pressure actually is.

Blood pressure is the force of blood pushing against the walls of the arteries as blood circulates through the body.
It is recorded as two numbers—the systolic pressure (as the heart beats) over the diastolic pressure (as the heart relaxes between beats).
A normal blood pressure level is less than 120 mm Hg systolic and less than 80 mm Hg diastolic, which would be written as 120/80 mm Hg.

Equipment Needed

Taking your blood pressure by hand only requires a few basic supplies:

Blood pressure monitor or sphygmomanometer
Stethoscope
A watch or clock with a second hand
A chair
Paper and pen to record results

Many pharmacies and medical supply stores sell affordable home blood pressure monitoring kits that contain everything you need. These kits include easy-to-use automatic monitors that provide readings with the push of a button.

Preparation

Proper preparation is key prior to checking your blood pressure:

Avoid alcohol, cigarettes/nicotine, caffeine, and exercise for at least 30 minutes beforehand.
Use the bathroom before starting.
Make sure the room is a comfortable temperature.
Sit quietly for 5-10 minutes prior to check.
Sit with back straight, feet flat on floor.
Sit with arm supported on flat surface at heart level.
Do not talk while taking a reading.

How to Measure Blood Pressure

Once set up and prepared, checking blood pressure manually involves following some key steps:

Wrap the blood pressure cuff securely around upper arm, about 1 inch above the elbow crease. Position the artery marker on cuff directly over brachial artery on arm. Tighten so only two fingers can fit under.
Locate pulse below cuff at radial artery on wrist or brachial artery inside elbow. This pulse will need to be palpated while taking reading.
Place stethoscope earpieces into ears and position round headpiece on inner part of arm over brachial artery, just below bottom edge of cuff.
Close valve on hand bulb attached to blood pressure monitor.
Use bulb to rapidly inflate cuff 30-40 mm Hg above your normal systolic pressure. Look at gauge to see measurement.
Slowly loosen valve on hand bulb to release air from cuff. Release air at about 2 mm per second as you watch gauge.
Keep eyes on watch second hand. As cuff deflates, note the first sound of tapping pulse under cuff.
The level on gauge at this first pulse tap is systolic pressure. Remember this number.
Keep slowly releasing air from cuff.
When sound of pulse disappears, check level on gauge. This is diastolic pressure. Remember this number.
Rapidly open valve to release remaining air in cuff.
Remove equipment from arm.
Record measured systolic and diastolic pressures.
Wait 1-2 minutes between readings if doing multiple checks.
Compare your results to normal ranges.

It can take some practice to hear the subtle pulse sounds and obtain an accurate reading. Having a partner help listen while you work the equipment can be useful when first learning this technique.

Blood Pressure Ranges & Classifications
Category	Systolic (mm Hg)	Diastolic (mm Hg)
Normal	Less than 120	and Less than 80
Elevated	120-129	and Less than 80
Stage 1 Hypertension	130-139	or 80-89
Stage 2 Hypertension	140 or higher	or 90 or higher

If your readings consistently fall in the elevated, stage 1 or 2 ranges, see your doctor. You may need treatment to lower your blood pressure.

Tips for Accurate At-Home Monitoring

To help ensure you get precise blood pressure measurements at home:

Take readings at same time of day, such as morning and evening.
Always follow same preparation routine before checks.
Take readings 1-2 minutes apart and record averages.
Compare your monitor readings to those from your doctor’s office.
Make sure your monitor cuff fits your arm size.
Sit correctly with back supported and feet flat.
Keep arm at heart level, resting on flat surface.
Do not talk/move during readings.

What Impacts Blood Pressure?

Many factors can cause blood pressure fluctuations:

Age – Pressure rises with age as arteries stiffen.
Genetics – Family history plays a role.
Ethnicity – Higher risk for certain populations.
Weight – Obesity and weight gain increase risk.
Lifestyle – Lack of physical activity, smoking, alcohol, stress, sodium- and fat-rich diets.
Medications – Birth control, steroids, diet pills, decongestants.
Health conditions – Kidney/heart issues, hormone disorders, sleep apnea.

Making positive lifestyle changes and working with your doctor to control other factors can help lower or regulate elevated blood pressure.

FAQ

How often should I check my blood pressure at home?

Blood pressure experts recommend home monitoring at least twice per month or as often as recommended by your doctor if treating high blood pressure. Keeping written records is also helpful.

Which arm should I use for blood pressure readings?

Blood pressure differs between arms naturally in many people. Use the arm that gives the higher reading or use both arms at each checking and record the arm along with pressure numbers.

When are the best times to check my blood pressure?

Check daily 2 times in morning before eating or medications and 2 times in evening before bed. Also check occasionally during day 1 hour after eating and 30 minutes after exercising to detect variability.

Is an automatic arm monitor or wrist device as accurate as using a manual setup?

Yes, easy-to-use automatic blood pressure monitors available for at-home use have advanced sensors to provide medically-accurate readings comparable to analog monitors used professionally.

What other resources are available for learning how to monitor blood pressure?

Credible organizations like the American Heart Association provide patient education materials on their websites about blood pressure monitoring techniques. Some pharmacies also offer free in-store consultations and classes.

Conclusion

Checking your blood pressure regularly is fast and easy to do at home. Just remember the key steps: proper preparation, correct positioning, accurately detecting systolic and diastolic numbers, and recording your results. Comparing your readings to normal ranges allows you to identify risks early so you can make healthier lifestyle choices and work with your doctor on treatment options. Taking control of your heart health leads to better wellbeing.

How to Check Blood Pressure by Hand?