Oura’s Cardiovascular Age (CVA) feature provides an estimate of how your how your heart and large arteries are aging compared to your chronological age, as well as guidance on how you can improve your heart health in the long run.
A CVA that’s below or aligned with your actual age is a positive indicator of your cardiovascular health today and your potential long-term health span. But if you find out that your CVA is higher than you’d like it to be, know that there are steps you can take to lower it, and improve your overall health along the way.
While cardiovascular health is determined by a variety of factors (including your genetics and demographics), research shows that lifestyle habits play a key role in heart health.
What’s the Average Cardiovascular Age of Oura Members?
According to aggregate and de-identified data, the average CVA among Oura members is 1.76 years younger than their chronological age.
At the end of 2024, we also analyzed global member data to see which countries had the lowest CVA. Members in Sweden topped the list with an average CVA of 2.63 years younger, while members in Norway, Netherlands, Switzerland, and Denmark rounded out the list.
It seems that we can all take some advice from the Scandinavian lifestyle, which typically involves getting active outdoors, eating heart-healthy foods like fatty fish, and establishing a healthy work-life balance.
RELATED: 8 Finnish Secrets to Stay Happy & Healthy All Winter
3 Tips to Lower Your Cardiovascular Age
While some factors influencing your heart health may be outside your control, such as genetics, many Oura members have been able to lower their CVA through lifestyle changes—as shown in anecdotes from the Oura community on Reddit.
Below are the top three strategies that really paid off in a lower CVA, according to Oura members.
1. Exercise regularly.
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Why it works: Regular physical activity strengthens your cardiovascular system by improving circulation, helping your heart pump blood more efficiently, and reducing arterial stiffness—a sign of aging.
Aerobic exercise is often the go-to for heart health, but strength training plays a role too. Lifting weights or doing some resistance exercises can help lower blood pressure, enhance vascular function, and improve circulation—all of which contribute to a healthier cardiovascular system.
Ready to take it up a notch? Many Oura members suggested hitting the pavement (or the treadmill) as a way to lower their CVA. While running may not be the right form of cardio for everyone, it raises your heart rate and engages your heart and lungs in a continuous aerobic workout. Running also encourages the production of nitric oxide, which helps to dilate blood vessels, promoting healthy blood flow and reducing pressure on artery walls.
Whether you choose to cycle, hike, jog, or walk, the most important thing is to stay consistent—even a 10-minute walk around the block on your lunch break helps!
| Member Tip: After you finish exercising, you’ll be able to see your activity heart rate on the Oura App in the form of a graph and a breakdown of which heart rate zones you tapped into. |
“Seeing my CVA hovering at around +9 was a wakeup call,” one Oura member tells us. “Seven weeks ago I committed to changing this by starting small—doing 45 minutes of cardio, strength training, or HIIT twice per week, and if possible a 20- to 30-minute swim during my son’s swim lesson. Since then, my CVA has dropped from +7.5 to +3 and my PWV has decreased from 7.6m/s to 7.3m/s.”
2. Get better quality sleep.
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Why it works: Sleep is critical for heart health. During deep sleep, your body goes into repair mode, reducing inflammation and stress hormones that can stiffen your arteries. Poor sleep disrupts this process, leading to higher blood pressure and increased arterial stiffness. Prioritizing quality rest helps maintain a healthy cardiovascular system and keeps your CVA in check.
Don’t know where to start? Aim for 7 to 9 hours each night, avoid eating close to bedtime, practice a wind-down routine, lower the temperature in your room, and eliminate sources of light in your bedroom.
READ MORE: Get Back on Track: 5 Ways to Sleep Better Tonight
3. Eat a nutrient-dense diet.
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Why it works: A diet rich in nutrients and whole foods provides your body with essential vitamins, minerals, and antioxidants that protect your arteries from oxidative stress and inflammation.
Studies show that a Mediterranean diet—think: fruits, vegetables, lean protein, and healthy fats—supports arterial flexibility, while avoiding processed foods and excess alcohol prevents damage to the blood vessels. These factors combined contribute to a lower CVA and overall heart health.
| Member Tip: Log your meals with Oura Labs‘ Meals feature to see how what you eat affects your sleep. |
Remember: Change Takes Time
Improving your CVA doesn’t happen overnight. CVA is a slow-moving metric, and while your efforts are making an impact on your heart health, it may take several weeks of consistent lifestyle changes to see a noticeable difference in the Oura App. Keep in mind that the key to improving arterial stiffness and heart health is consistency.
So whether you’re increasing your daily activity, taking up running, improving your sleep, or adopting a heart-healthy diet, these small, steady improvements add up over time. Stay patient, stay committed, and trust that the changes you’re making are contributing to a healthier, younger heart.