If you’re a smartwatch wearer then you’ve probably heard of or seen HRV listed in your stats, but what actually is it? HRV stands for Heart Rate Variability and refers to the measurement of the time variation between consecutive heartbeats. It is controlled by the autonomic nervous system and can be an indicator of overall health, stress resilience, and cardiovascular fitness.
It can sound complicated, but why is it important?
- A higher HRV generally indicates that your body is more adaptable, with a good balance, suggesting better recovery and stress resilience.
- A lower HRV can be a sign of stress, overtraining, or an underlying health issue.
- Overall well-being: HRV can provide insights into your immune system’s state and how your body is navigating life and your environment.
- Genetic factors contribute significantly to the person’s HRV level, but a person can improve their individual HRV by improving their health, fitness, stress management and recovery skills.
- High HRV is considered an indicator of a healthy heart, and higher HRV has been found in many studies to be associated with reduced morbidity and mortality and improved psychological well-being and quality of life.
What is considered a ‘good’ HRV score?
A “good” heart rate variability (HRV) is generally considered to be between 60 and 100 ms, but this is highly individual and depends on factors like age, fitness level, and overall health. Elite athletes can have HRV scores as high as 100 ms, while individuals with lower fitness may have scores in the 40-55 ms range. The most useful way to determine your own baseline is by tracking your HRV over time with a wearable device and focusing on your personal trends, rather than someone elses average.
So how do we improve it?
There are many areas that effect HRV and it can be a game of trial and error to figure out what aspect will have the most impact on yours, but here are some suggestions:
Improve your physical health:
Exercise regularly: Aim for a consistent exercise routine, but avoid overtraining, as excessive strenuous activity can temporarily lower HRV.
Eat healthily: Follow a Mediterranean-style diet rich in fruits, vegetables, whole grains, and fish. Limit saturated and trans fats, as well as high-glycemic carbs.
Stay hydrated: Ensure you drink enough water throughout the day to maintain good blood circulation.
Limit alcohol: Excessive alcohol consumption can significantly decrease HRV, especially if consumed later in the day.
Get natural light: Expose yourself to natural sunlight, especially in the morning, to help regulate your circadian rhythm, which improves HRV.
Avoid eating late: Don’t eat close to bedtime to allow your body time to properly digest before sleep.
Improve your mental and emotional health:
Manage stress: Stress is a major factor that can lower HRV. Techniques like mindfulness and meditation can help to manage this.
Practice controlled breathing: Slow, deep breathing exercises can help manage stress and improve HRV. Look into techniques like “Acem meditation” for guided practice.
Address mental health concerns: Managing conditions like anxiety and depression can lead to a better HRV.
Blog by Tabby Bond – Personal Trainer (TAB Fitness)