In our previous blog, we explored how regular exercise can extend life expectancy and improve quality of life. But what makes exercise so effective at promoting longevity? One crucial factor is your VO2 max—a measure of your body’s ability to take in and use oxygen during intense physical activity. Often referred to as the “gold standard” of cardiovascular fitness, VO2 max is more than just a fitness metric; it’s a predictor of how long and how well you might live.
VO2 max, or maximal oxygen uptake, represents the maximum amount of oxygen your body can utilize during intense exercise. It is a measure of how efficiently your respiratory, cardiovascular, and muscular systems work together to deliver and use oxygen. According to Strasser and Burtscher (2018), VO2 max depends on the integrated function of the lungs, heart, and skeletal muscles. Elite endurance athletes can achieve VO2 max levels above 90 ml/kg/min, while sedentary older adults may have values below 20 ml/kg/min.
Research has consistently shown that a higher VO2 max is associated with lower risks of chronic diseases and mortality. Strasser’s review emphasizes that VO2 max is an independent predictor of all-cause mortality. For example, a 1 ml/kg/min increase in VO2 max correlates with a 9% reduction in mortality risk. Furthermore, maintaining a higher VO2 max into old age can help you stay above the “aerobic frailty threshold,” reducing the risk of disability and extending years of independent living.
The good news is that VO2 max is highly trainable, even for older adults. Regular endurance exercise such as running, cycling, or swimming can boost your VO2 max by 15-20% within a few months. Strasser’s review also highlights the role of high-intensity interval training (HIIT), which can yield significant gains in a short time. Resistance training can complement these efforts by enhancing muscle oxygen utilization.
In the previous blog, we discussed how exceeding the World Health Organization’s physical activity guidelines maximizes longevity benefits. Incorporating exercises that challenge your cardiovascular system and improve VO2 max takes these benefits a step further. Even small, consistent increases in physical activity can lead to measurable gains in VO2 max and overall health.
Your VO2 max is more than a number—it’s a reflection of your body’s resilience and potential
for longevity. By prioritizing activities that improve your cardiovascular fitness, you’re investing
in a future filled with vitality and independence.
The writer of this article is Righteous Kwaku Agoha, Lab Manager, Microbiology and Natural Products LabDepartment of Biochemistry, Cell, and Molecular Biology University of Ghana.
Email: rkagoha001@st.ug.edu.gh
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