What is a Good HRV for My Age?

What Is A Good HRV For My Age?

Heart rate variability (HRV) refers to the fluctuations of time between a person’s heartbeats. These fluctuations can predict current or future physical and mental health issues. Tracking your HRV can help you improve your health and physical fitness, but not everyone’s HRV is the same.

What Is A Good HRV For Over 40?

The difference in time between heartbeats, or HRV, is measured in milliseconds. Each person has a different heart rate variability that ranges from below 20 to over 200 milliseconds. In general, a higher HRV indicates better health and physical fitness. Many factors play a role in a  person’s heart rate variability score, such as: 

  1. Environment
  2. Genetics
  3. Age
  4. Gender
  5. Lifestyle choices
  6.  Nutrition and diet
  7.  Physical fitness level

Younger people tend to have a higher heart rate variability than older individuals. Males usually have an HRV that is a little higher than their female counterparts. Heart rate variability declines as we age. A healthy HRV rate over 40 years of age is going to be under 50 milliseconds. You can track your HRV and make lifestyle changes to improve it over time. 

An electrocardiogram, more commonly known as an EKG machine, is used to measure heart rate variability in medical settings. You can measure your HRV at home using a FitBit or other biofeedback wristband. Your HRV will vary throughout the day depending on your activity and stress level.

What Is A Good HRV While Sleeping?

When you track your HRV during the day, you will see that it changes as you engage in different activities. Monitoring your HRV rate while sleeping may be the best way to gain an understanding of your regular physiological state. Your HRV during your deepest sleep periods may be the best indicator of your baseline. 

A good HRV rate while sleeping is one that is steady night after night. Fluctuations in your heart rate variability while you sleep may be caused by:

  • Stress
  • Alcohol consumption
  • Sleep routine and quality
  • Nutrition and diet
  • Hydration
  • Physical fitness
  • Medications
  • Caffeine 

You should strive to have healthy sleep patterns in order to improve your HRV while sleeping. This includes going to bed at the same time every night and waking up at the same time each day to promote a healthy circadian rhythm. You should also avoid eating anything three to four hours before going to bed. Healthy sleep will improve your heart rate variability throughout the day.

HRV Rate For Females Over 40

The female HRV rate tends to be slightly lower than males. Diet and physical fitness will greatly impact a person’s heart rate variability score. The average HRV rate for females is around 37 milliseconds. It is important to remember that each individual has a unique HRV, and comparing to others is not as beneficial as comparing the change in your own.

Heart rate variability score differs widely from person to person. Rather than compare your score to another person, you should track your own trends over time. Your HRV increases over time as you make healthy lifestyle changes such as working out, eating right, and reducing stress levels.

HRV Rate For Males Over 40

The male HRV rate is usually slightly higher than that of females. Heart rate variability declines as you get older. A male over the age of 40 will have a lower HRV than a male under the age of 25. The most common heart rate variability score for males is around 40 milliseconds. Athletes and those who engage in regular exercise will have a higher HRV. 

If you want to improve your heart rate variability score, there are many things you can do. Living a healthy lifestyle will improve your HRV and overall health. Some examples of ways to improve HRV include:

  • Stay hydrated
  • Eat healthy, whole-foods
  • Take Supplements
  • Engage in daily physical activity
  • Adopt a healthy sleep schedule
  • Avoid smoking and consuming alcohol
  • Practice mindfulness meditation
  • Focus on intentional breathing
  • Spend time outdoors each day
  • Have a consistent schedule to promote your circadian rhythm
  • Write down things you are grateful for each day to promote emotional well-being
  • Cold Thermogenesis 

What Is Considered A Bad HRV Rate?

A higher heart rate variability score indicates better health and physical fitness. Our HRV is controlled by the autonomic nervous system (ANS). ANS is responsible for many bodily functions, including:

  • heart rate
  • blood pressure
  • Body temperature
  • respiratory rate
  • Fight-or-flight response

Your heart rate variability score is minimal when your body is in fight-or-flight mode and higher when you are relaxed. A bad HRV rate is one that is consistently low. Low HRV may indicate poor health and be a red flag for:

  • Stress
  • Poor sleep
  • Depression
  • Anxiety
  • Diabetes
  • Heart or lung disease
  • Renal failure
  • Excessive tobacco or alcohol use

What Is The Average HRV Rate?

Your HRV changes based on your current situation and activity level. When you are under stress or in a dangerous situation, your heart rate speeds up. When you are relaxed, meditating, or sleeping, your heart rate slows down. Heart rate variability decreases naturally as we get older. The heart knows how to react to changes based on signals from other parts of the body.

The average HRV rate varies based on age, gender, fitness level, and other factors. Most information and statistics regarding HRV averages come from athletes, as they commonly track their HRV to help improve their fitness level. Those who are not engaging in physical activity on a daily basis will have a lower average HRV rate. 

The average heart rate variability score for those that are active is around 60 milliseconds. If you exercise regularly and notice that your HRV is decreasing rather than increasing, it could be a sign that you are training too hard. Overtraining can put your body in a constant state of stress, which is not healthy and does not earn you the results you are striving for.