Juna Bobby MD, EdMFounder, MindBodySpace LLC · RELAX TO SOAR™️ Method Workshops • Mindbodyspace Podcast • NYU SOM M.D. • Harvard Ed.M. • Juilliard Resilience Faculty

You need to know about HRV mom-MD #podcast #mom #doctor #harvard #educator #lifestylemedicine

1 Feb 2026 · 1 min

Watch on YouTube

0:46

Heart rate variability, your heart's ability to adjust to physical demands, improves with regular aerobic exercise at 75-80% of your max heart rate. Use the talk test: you should manage short sentences. Calculate your zone with (220 minus your age) times 0.75 to 0.80.

Chapters

One of the most effective ways to improve your heart rate variability, or the ability of your heart to increase or decrease the rate that it's beating in response to demands on the heart, is exercise. Specifically, exercising at 75 to 80% of your maximum heart rate has been shown to boost your HRV. Now, that's Zone 3, or an easy way to tell is that you should be able to speak in short sentences, not full long sentences like I'm doing. So I should be increasing my speed a little bit to get into Zone or if you're a math person, you can take 220 minus your age times 75 to 80% of that number.