Heart Rate Variability (HRV)

December 19, 2024

Published

Last updated

December 19, 2024

Nia's key take aways :

Heart rate variability (HRV) measures the variation in time between heartbeats and is an indicator of physical and emotional health.

“Good” HRV is higher and generally reflects better fitness, stress management and cardiovascular health, while low HRV can signal stress or health issues.

HRV is dynamic and changes with age, fitness levels and individual factors.

‍

Understanding HRV can help you take better control of your health, fitness, and recovery. This guide will explain what HRV is, what’s considered good or bad HRV, how it changes with age, and how to improve it effectively.

What Is Heart Rate Variability?

Heart rate variability (HRV) refers to the time differences between individual heartbeats. For instance, while your heart may beat 60 times a minute, the exact intervals between beats (e.g., 0.9 seconds, 1.1 seconds) are not uniform. HRV measures these variations and reflects how well your autonomic nervous system (ANS) is functioning. For more detailed information, visit the Cleveland Clinic's guide on Heart Rate Variability.

The ANS is responsible for managing stress (sympathetic system) and recovery (parasympathetic system). A balanced system leads to higher HRV, showing your body can adapt well to changes.

What Is a Good HRV?

Heart Rate Variability (HRV) is often categorised into three levels based on the measured value in milliseconds:

Excellent: An HRV value of 70 milliseconds or higher is considered excellent, indicating a well-balanced autonomic nervous system and good cardiovascular health.

Good: HRV values ranging from 40 to 70 milliseconds fall into the "good" category, showing moderate adaptability and overall health.

Below Average: An HRV value below 40 milliseconds is classified as below average, potentially indicating increased stress or reduced autonomic balance.

This categorisation provides insight into overall heart health and stress management.

‍

Athletes or highly fit individuals may naturally have HRV values above 100, while others may fall in the 40-70 range.

Low HRV: Suggests poor recovery, high stress, or potential health problems.

High HRV: Indicates good cardiovascular health, fitness, and effective stress management.

HRV by Age

HRV naturally declines with age as the body becomes less adaptive. Here’s a general breakdown of how HRV varies by age:

What Causes Low HRV?

Low HRV can result from a range of factors, including:

Stress: Chronic stress raises cortisol levels, suppressing HRV.

Poor Sleep: Sleep deprivation reduces the body’s ability to recover.

Diet and Hydration: High sugar intake or dehydration can negatively affect HRV. Check out advice on proper hydration from the Mayo Clinic.

Health Issues: Conditions like hypertension, chronic fatigue, or long COVID are linked to low HRV.

‍

How to Improve HRV

Focus on Sleep: Consistently get 7-9 hours of quality sleep.

Manage Stress: Incorporate mindfulness, yoga, or meditation into your daily routine.

Exercise Regularly: Balance cardio and strength training to build cardiovascular resilience.

Stay Hydrated: Dehydration can lower HRV, so aim for adequate daily water intake.

Use Technology: Wearables like the Apple Watch, Whoop, and Fitbit can help you track HRV and identify trends.

‍

Conclusion

Heart rate variability is a powerful tool for understanding your body’s stress and recovery responses. While a “good” HRV is typically higher, your individual trends matter more than one-time readings. By improving lifestyle factors such as sleep, stress management, and exercise, you can optimise your HRV and overall health.

Related Terms

‍