How to take your blood pressure at home
Small things like a crossed leg or a cuff over a sleeve can change a reading. Here is the routine the American Heart Association and the American Medical Association recommend, in plain steps.
The short version: no caffeine, smoking or exercise for 30 minutes, sit quietly for 5 minutes with your back supported and feet flat, put the cuff on your bare upper arm at heart level, take two readings a minute apart, and write both down.
1. Pick the right times
Measure at the same times each day so your readings can be compared. The American Medical Association suggests twice a day, in the morning and at night, for about a week before an appointment. If you take blood pressure medicine, measure in the morning before your dose.
2. Get ready 30 minutes before
For half an hour beforehand, skip caffeine (coffee, some teas and sodas), smoking and exercise, and wait at least 30 minutes after eating. Use the bathroom first, since a full bladder can push a reading up.
3. Sit the right way
- Sit in a chair with your back supported.
- Keep both feet flat on the floor and your legs uncrossed.
- Rest your arm on a table, palm up, so the cuff is at heart level.
4. Put the cuff on bare skin
Wrap the cuff around your bare upper arm, just above the elbow, not over a sleeve. A cuff that is too small or too large can give wrong numbers, so check the size range printed on it. If you use a wrist monitor, ask your doctor how to hold your arm.
5. Rest quietly for 5 minutes
Sit still in position for five minutes before the first reading. Stay quiet during the measurement too: no talking, TV or phone.
6. Take two readings, one minute apart
Take two (or three) readings, waiting a minute between each, without changing position.
7. Write every reading down
Record the date, time, both numbers, your pulse and which arm you used, plus anything unusual: stress, pain, a missed dose. Write down every reading, including the high ones. Your doctor needs the full picture.
You can use our free printable blood pressure log, or let My Blood Pressure Journal keep the log on your phone and work out the averages for you.
Common mistakes that change a reading
- Measuring right after coffee, a cigarette or climbing the stairs.
- Crossing your legs or letting your arm hang down.
- Putting the cuff over clothing.
- Talking or scrolling on your phone during the reading.
- Taking one reading and stopping.
What the numbers mean
The top number (systolic) is the pressure when your heart beats. The bottom number (diastolic) is the pressure between beats. The American Heart Association groups readings into categories from Normal to Stage 2 hypertension. See their blood pressure categories chart, and talk with your doctor about what your own numbers mean for you. If a reading is very high, follow the advice on that page and your doctor's instructions.
Sources
- American Heart Association, Measuring blood pressure at home
- American Medical Association, How to measure blood pressure at home
More for Blood Pressure
This app is a log, not a medical device. Always follow your doctor's advice.