Video narration
Your BP numbers can seem different each time, especially if you rush or sit awkwardly. Think of the calm posture in a clinic chair: at home, give yourself the same quiet start. For 30 minutes beforehand, avoid smoking, exercise, and caffeine. Then sit quietly for at least five minutes. Keep your back supported and both feet flat on the floor; don't cross your legs. Place the cuff on your bare upper arm, using the size and position your machine's instructions specify. Rest your arm on a table so the cuff is level with your heart. Stay still and don't talk while the machine measures. Wait one minute, then take a second reading the same way. Write down both readings, with the date and time. One reading alone doesn't prove you have a problem. Use the same routine each time, and if unusual readings keep happening, talk with a health professional.