heart rate variability - hrv

Heart Rate Variability: The Key to Understanding Your PhysiologyWith the rise of wearables and a focus on longevity, Heart Rate Variability (HRV) has become an important health metric. HRV reflects cardiovascular health, nervous system balance, and overall recovery. Since lifestyle choices influence HRV, improving it can enhance longevity and well-being.
What is HRV?HRV measures the variation in time between heartbeats (in milliseconds), where a higher HRV indicates lower stress and better recovery. Regular exercise, stress management, and positive social interactions support higher HRV. However, chronic stress reduces HRV by over activating the sympathetic ("fight-or-flight") nervous system while suppressing the parasympathetic ("rest and digest") system.
The vagus nerve, which regulates parasympathetic activation, can be strengthened through deep breathing techniques, mindfulness, and exercise.
Wearables and HRV: Understanding Your BodyModern wearables like the Oura Ring, Apple Watch, and Whoop Strap provide real-time insights into HRV, sleep quality, and recovery. Sleep tracking is crucial, as HRV increases during deep sleep.
A low HRV score (e.g., 13 ms) during stress signals overstrain, while a high HRV score (e.g., 84 ms) reflects proper recovery. Monitoring HRV helps tailor workouts, rest periods, and stress management strategies.
Curious to chat about which wearable fits your lifestyle? Set up a consultation with Megan at the front desk. 
How to Improve HRV for Longevity1. Exercise & HRV: The Right Training ApproachA balanced workout plan optimizes HRV:
✅ Aerobic exercise (cycling, swimming, jogging) enhances HRV without excessive cortisol spikes.
✅ Strength training challenges the heart and improves resilience.
✅ HIIT & CrossFit should be used cautiously to prevent overtraining.
2. Sleep: A Major HRV InfluencerGood sleep is essential for HRV and longevity:
✅ Stick to a consistent sleep schedule.
✅ Avoid screens and stimulants before bed.
✅ Use deep sleep-enhancing strategies like magnesium, blackout curtains, and relaxation techniques.
3. Stress Management & HRVChronic stress lowers HRV, so managing it is key:
✅ Breathing exercises (e.g., box breathing, 4-7-8 technique).
✅ Cold exposure & sauna therapy for autonomic balance.
✅ Mindfulness & meditation to enhance relaxation.
HRV & Sleep vs. Exercise

• Sleep HRV indicates overnight recovery and resilience.
  
• Exercise HRV temporarily drops during workouts but helps gauge fitness and recovery.
  

Optimizing sleep and circadian rhythms supports a higher HRV score and better recovery.
Hormonal Influence on HRVHRV fluctuates with hormonal cycles, particularly in women. After ovulation, progesterone reduces HRV, affecting recovery and stress response. During menopause, HRV stabilizes, but hormone replacement therapy (HRT) may influence recovery.
Next Steps:🔹 Start tracking HRV with a wearable.
🔹 Improve sleep, stress management, and training balance.
🔹 Use HRV data to personalize health strategies.
By prioritizing HRV, you’re investing in a healthier, longer life! Join us in our March Miles challenge, encouraging all members to increase their daily step count and walking distances throughout the month of March. Don’t forget your wearables to help track! Sign up at the front desk or email [email protected].