HRV by Age: What’s Normal and What Your Score Says About Your Heart Health
Plus learn how to boost your number if your reading is less than ideal
If you wear a fitness tracker, you’ve likely seen a stat labeled “HRV” pop up on your screen. But what does it mean, and does it matter? Short for heart rate variability, HRV has become a popular metric for assessing overall wellness, stress and cardiovascular health. But if your number seems low for your age group, it might leave you feeling concerned and confused. We spoke with healthcare professionals to break down what a good HRV by age looks like, what it says about your heart health and what you can do to support a healthy number.
What is HRV?
Heart rate variability refers to the variation in time between each heartbeat. While your heart may beat 60 times per minute, on average, the spacing between beats isn’t always perfectly even. But Bradley Serwer, MD, chief medical officer at VitalSolution, says this variability is a good thing. He explains that the autonomic nervous system controls and regulates your heart rate. HRV, then, looks at how well your body manages the balance between the sympathetic nervous system (your stress response) and the parasympathetic nervous system (your relaxation mode).
“When you have high HRV, it means your body can switch efficiently between rest and stress modes, which is a sign of good health,” says Dr. Serwer. “When you are sick, stressed, fatigued or overtrained, your HRV is low and may indicate that you are stuck in an overstressed state.”
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For the most accurate results, measuring HRV usually requires an electrocardiogram (EKG) test in a medical setting. This allows your doctors to visually see your heartbeat. However, home health monitoring trackers, or even fitness trackers and smartwatches, can now track HRV. The results are measured in milliseconds (ms).
What is a normal HRV by age?
Your average HRV decreases with age, which is completely natural. “A normal value for someone over age 50 is less than someone at age 20 or 30,” explains Blair Suter, MD, cardiologist at The Ohio State University Wexner Medical Center. Factors such as age and sex can impact your readings (men typically have a higher HRV than women).
Heart rate variability chart
Here’s what Dr. Suter says are average heart rate variability numbers for women by age:
Age 30 to 40: 50 to 70 ms
Age 40 to 50: 45 to 65 ms
Age 50 to 60: 40 to 60 ms
Age 60 to 70: 35 to 55 ms
Age 70+: 30 to 50 ms
However, Dr. Suter emphasizes that HRV is highly individual. Some people even fall outside these ranges and are still perfectly healthy. “It is not a one-size-fits-all metric,” he says. “There is a bit of variability in what numbers are reported as normal based on how they are measured.”
Dr. Serwer agrees, adding that several other factors influence HRV, including fitness level, hydration, stress levels and even time of day. “The values may not mean much when comparing it to others,” he says. “The absolute HRV value is far less important than the HRV trend over time.”
If your HRV is steady or improving, even if it’s lower than someone else’s, that’s usually a good sign. But if it suddenly drops or continues trending downward, it may be worth checking in with a healthcare provider.
What does it mean to have a low HRV?
A consistently low HRV can be influenced by several factors, some temporary and some longer-term. According to The Cleveland Clinic, people with a low HRV often have existing medical conditions such as diabetes, high blood pressure, asthma, anxiety or depression.
“A low heart rate variability is usually more concerning than a high heart rate variability,” says Dr. Suter. However, it doesn’t automatically mean your heart is in danger. Most often, your body might be under more strain than it can effectively manage. “[A low HRV] is associated with types of heart disease, but should be taken into consideration with many other factors and the person’s overall health,” reminds Dr. Sutter.
How to improve your HRV after age 50
The good news is, HRV is something you can improve at home. Like many health goals, consistency is key rather than seeking out a quick fix. “The goal is to raise your HRV over time,” says Dr. Serwer. He recommends the following lifestyle tips that can make a difference:
- Deep breathing and meditation
- Getting high-quality sleep
- Engaging in regular exercise, but avoiding overtraining
- Eating a balanced diet and avoiding highly-processed foods
- Avoiding alcohol and caffeine
- Managing existing chronic medical conditions
- Establishing a consistent daily schedule
“Improving your heart rate variability is about improving your resilience,” underscores Dr. Serwer. “Give your body the tools it needs to regulate and recover.
The bottom line on HRV by age
HRV is one of many tools that can offer insights into how your body is coping with stress and recovering, and your age doesn’t matter as much as you’d think. That said, it’s important to remember that a healthcare provider is the most qualified to look at your heart rate and advise on next steps. Remember, if you’re feeling well, sleeping soundly and staying active, a lower HRV number due to age isn’t automatically a red flag.
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