Dr. John Day, Cardiologist

Could Heart Rate Recovery Be the Secret to a Longer Life?

Your heart is more than just a muscle—it’s a key predictor of your overall health and longevity. One of the simplest yet most powerful ways to measure heart health is through Heart Rate Recovery (HRR). But what exactly is HRR, and what does it reveal about your future well-being?

What Is Heart Rate Recovery?

Heart Rate Recovery refers to how quickly your heart rate slows down after exercise. A faster recovery means your heart and nervous system are working efficiently, while a slower recovery may signal potential health risks.

What Does the Most Recent Research on HRR Tell Us?

A recent study published in the European Journal of Preventive Cardiology explored how well the heart recovers after exercise and what it can tell us about long-term health. Here’s what the study found and why it matters for you.

Researchers looked at nearly 10,000 people, ages 18 to 85, who performed a cycling exercise test. They measured how quickly their heart rates dropped in the first and second minutes after stopping exercise—this is called Heart Rate Recovery (HRR). They also looked at overall heart rate response to exercise and tracked participants for about 8.6 yearsto see how HRR was related to health and longevity.

What Did This Heart Rate Recovery Study Find?

1. A slower heart rate recovery (HRR) after exercise was linked to a higher risk of death from all causes, including heart disease (about 2X increased risk of premature death).

2. Even people who were physically fit were at increased risk of premature death if they had a slow heart rate recovery.

3. The risk was highest for those whose HRR was the slowest compared to others in their age group.

What HRR Number Is Good for Longevity?

A healthy HRR is generally considered to be a drop of at least 20 beats per minute (bpm) within the first minute after stopping exercise. Ideally, an HRR of 25 bpm or more is linked to better heart health and a longer lifespan. However, if your heart rate drops by less than 12 bpm in that first minute, it may indicate poor heart function and a higher risk of heart disease and early mortality. If you consistently have a low HRR, it may be worth discussing with your doctor.

There is no specific heart rate recovery value that will indicate optimal health in everyone. However, one study examined data from almost 800 physically active men and found that the average HRR one minute after exercise was around 15 bpm. A more recent study on 274 younger male athletes found that the average HRR at one minute was 30 bpm. However, it is important to note that this study focused on elite younger athletes, meaning their heart rate recovery may not be a realistic target for the general population.

What’s a Normal HRR for Different Ages?

While there is no strict cutoff, studies show that younger individuals tend to have a faster HRR compared to older adults. For example:

-A healthy young adult may see a 25–30 bpm drop in the first minute after exercise.

-In middle-aged adults, HRR may slow slightly, often around 15–25 bpm.

-In older adults (60+ years), HRR may decline further, with values under 15 bpm potentially indicating reduced cardiovascular health.

How to Measure Your Own HRR

Tracking your HRR is simple and can give you valuable insights into your cardiovascular health: Here are the 5 steps to checking your heart rate recovery without any fancy technology.

1. Exercise: Engage in any workout that elevates your heart rate, such as walking, cycling, or jogging.

2. Measure Peak Heart Rate: Immediately after stopping, check your pulse for 15 seconds and multiply by four to get beats per minute (bpm).

3. Rest for One Minute: Sit down and relax.

4. Measure Again: After one minute, check your heart rate again.

5. Calculate HRR: Subtract your second heart rate from the first. A higher number is better.

How the Apple Watch and Other Smartwatches Automatically Track HRR

If you use an Apple Watch, tracking your HRR is even easier because it is automatically happening with every workout your record. After completing an exercise session, open the Fitness app on your iPhone. Tap on your workout session, then scroll down to the Heart Rate section. By clicking on Show More, you’ll be able to see your Heart Rate Recovery at one minute after exercise. This feature allows you to monitor trends over time and gives you valuable insights into your heart health without the need for manual calculations.

Other smartwatches also provide HRR tracking. These devices automatically measure your heart rate throughout workouts and recovery, offering similar insights into your cardiovascular fitness. While the exact method for viewing HRR may vary by device, most fitness-focused smartwatches include this valuable metric in their health tracking features. If you’re using a different smartwatch, check your device’s health app or manual to find out how to access your HRR data.

How to Improve Your Heart Rate Recovery

The good news is that HRR is not fixed—you can improve it through these 5 healthy lifestyle changes!

1. Regular Exercise: Cardiovascular activities like brisk walking, running, swimming, or cycling can improve your heart’s efficiency.

2. Strength Training: Lifting weights or doing bodyweight exercises supports heart health by improving circulation and endurance.

3. Managing Stress: Meditation, deep breathing, and yoga can help lower your resting heart rate and improve HRR.

4. Getting Enough Sleep: Quality sleep helps regulate your nervous system, which plays a role in heart rate recovery.

5. Healthy Eating: A diet rich in whole foods, lean proteins, and healthy fats can support heart function.

When HRR May Not Be Accurate

While HRR is a great tool for assessing heart health, certain factors can affect its accuracy. If you’re dehydrated, stressed, or lacking sleep, your HRR may be lower than usual. Additionally, some medications—like beta-blockers, calcium channel blockers, and certain anti-arrhythmic drugs—can slow down heart rate and make HRR appear artificially low. If you’re on any of these medications, be sure to consult your doctor about interpreting your HRR results.

Take Control of Your Heart Health

Your HRR is a simple but powerful indicator of your heart’s ability to recover. The faster your heart rate drops after exercise, the healthier and more resilient your cardiovascular system is. The best part? You have the power to improve it. By staying active, managing stress, and prioritizing heart health, you can work toward a longer, healthier life.

So, could heart rate recovery really be the secret to longevity? Science suggests the answer is a resounding yes! Start tracking your HRR today and take the first step toward a healthier future.

Disclaimer

The information in this blog is for educational purposes only and is not intended to replace professional medical advice. Always consult your healthcare provider before making any changes to your health routine, especially if you have underlying medical conditions or are taking medication.

About the Photo

Our outdoor adventure-loving older Labrador retriever, pictured after conquering a 10,000-foot snow-covered summit in Park City, Utah—proof that staying active is the key to endurance, resilience, and heart health at any age!