Perhaps it’s time to pay closer attention to your heart.
In recent years, countless Americans have started using wearable health devices like smartwatches and Oura rings, and recent studies indicate that at least one in three adults in the U.S. is actively using them.
While many are familiar with metrics such as blood pressure and daily steps, wearable tech has also highlighted a less-discussed measure: heart rate variability (HRV).
Doctors usually don’t evaluate heart rate variability during routine check-ups, yet keeping an eye on HRV could offer valuable insights into several bodily systems, according to Dr. Adam Auerbach, medical director at Northwell Health’s Sandra Atlas Bass Heart Hospital.
This can serve as an indicator for how well your body copes with stress and how quickly you bounce back after a demanding workout or a tough day.
To delve deeper into this topic, The Post consulted with Auerbach to unpack everything there is to know about HRV.
What is HRV?
“HRV measures the slight changes in time intervals between consecutive heartbeats,” Auerbach explains.
These nuanced fluctuations are regulated by the autonomic nervous system, which manages subconscious activities like digestion, respiration, blood pressure, and heart rate.
HRV also reflects the balance between the sympathetic nervous system—responsible for the “fight-or-flight” response—and the parasympathetic system, which controls “rest-and-digest” functions. This balance can provide insights into stress levels and adaptability.
What is typical HRV?
“There’s no ‘normal’ range; what matters is tracking your own HRV over time,” Auerbach states.
Essentially, there are no universal HRV standards. What’s typical for one person might not be for another. However, he notes that HRV tends to decline with age.
Experts suggest aiming for a consistent HRV rather than merely trying to increase the number. Collaborating with a healthcare professional is advisable for grasping your HRV and strategies for improvement.
What does tracking your HRV tell you?
“HRV serves as a solid indicator of bodily function,” Auerbach notes.
Factors like poor sleep, insufficient exercise, excessive stress, or high alcohol intake can negatively influence HRV. “When these elements are balanced, HRV typically rises,” he adds.
Generally speaking, a higher HRV indicates a more relaxed state, with lowered heart rate and blood pressure, which allows for better stress management and recovery. On the flip side, a lower HRV suggests your body might be operating in “fight-or-flight” mode, raising both heart rate and blood pressure.
A decline in HRV is often seen as an early warning for potential health issues, indicating decreased adaptability and increased stress.
How important is HRV tracking?
There’s still ongoing debate among scientists about how precise and beneficial HRV tracking is, but Auerbach believes it can be a valuable tool for gauging how your body and mind respond to daily challenges.
“This field is still developing, and there’s a lot we’re learning,” he mentions. “But I find tracking HRV with a commercial device a reasonable way to assess lifestyle balance.”
Over time, observing your HRV can help illuminate how factors like sleep, nutrition, and exercise impact your body.
Furthermore, even during workouts, HRV can indicate how your body is managing strain, assisting in decisions on whether to push harder or ease off.
That said, Auerbach stresses that sticking to the basics remains crucial.
“Even without measuring HRV, it’s still essential to focus on improving factors like sleep, stress management, diet, and exercise,” he advises.
