Unlocking Your Health Potential: Why Heart Rate Variability and Resting Heart Rate Matter
At Madsen Medical Integrative Care, we believe informed patients are empowered patients. When it comes to understanding your body’s inner resilience and long-term health, two simple yet powerful metrics stand out: Heart Rate Variability (HRV) and Resting Heart Rate (RHR).
What Is Heart Rate Variability (HRV)?
Heart Rate Variability is the variation in time between each heartbeat. While this might sound like a bad thing, a higher HRV is actually a sign of a strong, adaptive nervous system.
Why HRV Matters:
High HRV: Greater adaptability to stress, improved recovery, stronger immunity, and a sign of good overall health.
Low HRV: May indicate stress overload, poor sleep, overtraining, or underlying health concerns like anxiety, inflammation, or even cardiovascular disease.
Tracking HRV over time can reveal how well your body is coping with daily life — from your workouts to your work stress.
How to Track HRV:
There are now many wearable devices that make HRV tracking accessible:
Top Picks: Whoop Band, Oura Ring
Also Effective: Apple Watch, Fitbit, Garmin, and chest straps
Price Range: $30 to $300+ (some require a subscription)
Boosting Your HRV Naturally
Integrative care focuses on treating the whole person — body, mind, and spirit. Here are proven ways to improve your HRV:
🧘♀️ Manage Stress: Try yoga, journaling, prayer, therapy, or simply setting healthy work boundaries.
😴 Improve Sleep: Prioritize a consistent sleep schedule and nighttime routine.
🥗 Eat Mindfully: Choose whole foods, stay hydrated, and minimize processed snacks.
🚶♂️ Stay Active: Daily movement — even light walking — makes a difference.
Resting Heart Rate (RHR): Your Body’s Health Barometer
RHR is the number of heartbeats per minute while you’re fully at rest. It’s another vital sign that offers clues about your cardiovascular fitness and longevity.
What’s a Normal RHR?
Normal Range: 60–100 BPM
Lower RHR (within reason): Often associated with better fitness and health
High vs. Low RHR: What It Means
High RHR
Increased risk of CAD and diabetes
Potential sign of stress or poor sleep
Linked to higher mortality risk
Low RHR
Reflects consistent physical activity
Indicates good recovery and resilience
Common in well-rested, well-nourished individuals
Why Your HRV and RHR Matter for Long-Term Health
Understanding these numbers goes beyond biohacking — they offer real insights into:
Your risk for chronic diseases
Your immune resilience
Your mental and emotional well-being
How well you’re recovering from daily stressors and physical activity
Your Next Steps: Simple Habits, Big Impact
At Madsen Medical Integrative Care, we recommend starting small for big wins over time:
📝 Track your HRV and RHR weekly
😌 Incorporate daily stress management techniques
🥦 Begin to crowd out processed foods with nourishing, whole options
🏃♀️ Stay consistently active
💤 Protect your sleep like it’s medicine — because it is!
