As a team of health and wellness experts, we understand the importance of monitoring your HRV or heart rate variability. It is an important indicator of overall health and can help identify potential health risks.
What is HRV?
Heart rate variability (HRV) is a measurement of the variation in time between successive heartbeats. It is a useful tool in assessing the functioning of the autonomic nervous system, which regulates many of our body's involuntary functions, including heart rate, breathing rate, and digestion.
HRV is controlled by the sympathetic and parasympathetic branches of the autonomic nervous system, which work in opposition to regulate our body's functions. The sympathetic nervous system is responsible for our "fight or flight" response, while the parasympathetic nervous system is responsible for our "rest and digest" response.
A higher HRV indicates that the parasympathetic nervous system is dominant, which means that the body is in a state of relaxation and recovery. Conversely, a lower HRV indicates that the sympathetic nervous system is dominant, which means that the body is in a state of stress and exertion.
Research has shown that a low HRV is associated with an increased risk of mortality from various health conditions, including heart disease, diabetes, and cancer.
What is a Good HRV?
A "good" HRV varies depending on a person's age, fitness level, and overall health. Generally, a good HRV falls between 60 and 100 ms.
Average HRV by Age Group:
| Age Group | Average HRV |
| 18-25 | 62-85 ms |
| 26-35 | 55-75 ms |
| 36-45 | 50-70 ms |
| 46-55 | 45-65 ms |
| 56-65 | 42-62 ms |
| 66+ | 40-60 ms |
HRV tends to decrease with age, and this decrease is attributed to a decrease in parasympathetic nervous system activity.
Factors Affecting HRV
- Age: As we age, our HRV tends to decrease
- Fitness Level: Regular exercise has been shown to increase HRV, especially high-intensity interval training
- Stress Levels: Stress can decrease HRV by activating the sympathetic nervous system
- Sleep Quality: Poor sleep quality can lead to a decrease in HRV
- Medication Use: Certain medications, including beta-blockers, can significantly decrease HRV
- Diet and Lifestyle Habits: Eating a balanced diet rich in whole foods can improve HRV
How to Improve Your HRV
- Regular Exercise - Engaging in regular physical activity improves heart health
- Manage Stress - Techniques such as meditation, yoga, and deep breathing can help
- Get Enough Quality Sleep - Consistently getting 7-9 hours of quality sleep
- Eat a Healthy Diet - Foods high in omega-3 fatty acids have been shown to increase HRV
- Limit Alcohol and Caffeine Intake - Excessive consumption can decrease HRV
- Relaxation Techniques - Progressive muscle relaxation and guided imagery
Conclusion
Monitoring your HRV is an essential aspect of maintaining overall health and wellness. By understanding what a good HRV is and the factors that affect it, we can take steps to improve our HRV and overall health.