One of the easiest and most effective methods of determining how healthy you are is simple, and you don't need expensive gadgets to do it, either.

Measuring your heart rate variability can give you a good picture of your cardiovascular health and whether you need to schedule an appointment with your doctor. Knowing your heart rate and tracking it over time can alert you to whether you're at a higher risk of heart disease.

What Is Heart Rate Variability?

Heart rate variability refers to the amount of time that occurs between your heartbeats. It's controlled by the autonomic nervous system (ANS), which is responsible for regulating your heart rate, blood pressure, breathing, and digestion.

The ANS has two main branches: the sympathetic nervous system and the parasympathetic nervous system.

The sympathetic nervous system is responsible for the fight-or-flight response, while the parasympathetic nervous system is responsible for the rest-and-digest response.

When the sympathetic nervous system is activated, the heart rate increases, and the time between heartbeats decreases. When the parasympathetic nervous system is activated, the heart rate decreases and the time between heartbeats increases.

Heart rate variability is a measure of the balance between the sympathetic and parasympathetic nervous systems.

How Does Heart Rate Variability Work?

While some may think a steady heartbeat is the key to a healthy body, that's not necessarily the case. According to Frontiers in Public Health (1), "your heart is not a metronome. The oscillations of a healthy heart are complex and non-linear.”

A healthy heart has the ability to recover and react to stressors quickly, resulting in varying heartbeat intervals.

A higher HRV indicates that the body is more adaptable to change and can better handle stress, however a lower HRV indicates that the body is more stressed and less adaptable to change. Studies suggest that a low HRV can be associated with heart, brain, and immune system diseases (1).

Can Your Resting Heart Rate Be Too High or Too Low?

While a low resting heart rate can indicate physical fitness, there are situations where it can be too low. A resting heart rate that's under 60 beats per minute can be considered abnormal and may cause dizziness or extreme fatigue.

In addition, an elevated resting heart rate can be associated with higher incidences of heart attacks, stroke and coronary artery disease (2). Healthy adults tend to have a resting heart rate somewhere between 60 to 100 beats per minute.

How Can You Check Your Heart Rate?

Monitoring your heart rate can help you determine whether you're at risk of developing future health problems. In addition, your heart rate may be indicative of mental health conditions, including anxiety or depression (3).

Many people use their smartwatches to check their heart rate. Some sportswatches can actively check your rate while working out. You can also learn how to do it manually.

To begin, take your middle and index fingers and place them on the side of your neck. Use gentle pressure so you can feel your pulse. Count the number of beats you feel for 15 seconds, and then multiply that number by four. This number is your heart rate.

In addition to the side of your neck, you can check your heart rate (4) using your wrist or on the top of your foot. Some people check their heart rate throughout the day, while others check it periodically and keep a record of their numbers for their doctor to evaluate.

What Should I Do If my Heart Rate is Too High or Too Low?

If you feel as though your heart is beating too fast and you are experiencing shortness of breath, dizziness, weakness or chest pain, be sure to call emergency medical services, as these may be signs of a heart attack.

If you feel your heart rate is too high or too low and are not experiencing any of the symptoms mentioned above, you should schedule an appointment with your doctor as soon as possible. An abnormal heart rate may be indicative of other health issues.

Checking your heart rate is one of the easiest and most convenient ways to be proactive about your health. Monitoring your numbers and exercising on a regular basis can increase your cardiovascular endurance while improving your overall quality of life.

How to Improve Your Heart Rate Variability

There are a number of things you can do to improve your HRV.

Get regular exercise: Exercise is one of the best things you can do to improve your HRV. According to the American Heart Association (5), adults should get at least 150 minutes of moderate-intensity aerobic exercise per week with 2 days per week of weight training.

Get enough sleep: Most adults need around 7-8 hours of sleep per night. When you're well-rested, your HRV can increase.

Manage stress: There are many different ways to manage stress, such as exercise, yoga, meditation, and spending time outside. Find what works best for you and make it a regular part of your routine.

Eat a healthy diet: Eating a healthy diet can help to improve your overall health and well-being, including your HRV. Avoid processed foods, sugary drinks, and excessive amounts of caffeine and alcohol.

Sources:

1. Ernst, Gernot. (2017) Heart-Rate Variability—More than Heart Beats? Frontiers in Public Health, Vol. 5. https://doi.org/10.3389/fpubh.2017.00240

2. Li, Fang, Wang, Weijing, Zhang, Dongfeng. (2016). Association between resting heart rate and coronary artery disease, stroke, sudden death and noncardiovascular diseases: a meta-analysis. Canadian Medical Association Journal. 188(15) doi: 10.1503/cmaj.160050

3. Matsuura, Yuki, Ochi, Genta. (2023) The Potential of Heart Rate Variability Monitoring for Mental Health Assessment in Top Wheel Gymnastics Athletes: A Single Case Design. Appl Psychophysiol Biofeedback. 1-9. doi: 10.1007/s10484-023-09585-3

4. American Heart Association. All About Heart Rate. (2024, May 13). https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure/all-about-heart-rate-pulse

5. American Heart Association. American Heart Association Recommendations for Physical Activity in Adults and Kids. (2024, Jan. 19) https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults