If you’ve been following my posts, you’ve likely heard me emphasize the incredible benefits of movement and exercise. Numerous high-quality studies highlight exercise as the most effective anti-aging tool available, contributing to improved mood, enhanced focus, better immune function, and an overall longer, healthier life.
So how do you know if you are fit enough?
We will not all be marathon runners, gym enthusiasts, or competitive athletes. And we don’t need to be to get the health benefits of exercise and movement.
If we are fit enough depends on our goals, and it is important to determine exactly what those goals may be. We will all eventually reach the marginal decade of our lives- this is the last decade we are alive. Most people are aware when they have entered this decade. At least 20 – 30 years before (ideally more), one should determine what they want their marginal decade to look like. What do you want to do? Play with your grandkids? Walk a dog? Go for a hike? Be specific. What is important to you?
Your VO2 max is an interesting metric that can help you backcast, or reverse engineer, what you need to do to be able to perform your desired activities in your 80’s and 90’s.
VO2 max measures the maximum rate at which your muscles extract oxygen from your blood to generate energy. You can measure it using devices like an Apple Watch or other fitness trackers. Online calculators can also provide estimates. Since your VO2 max decreases by about 5 points per decade, starting at a high level, especially in your 40s, is crucial.
Studies consistently show a correlation between VO2 max and longevity. Improving your VO2 max from the bottom 25th percentile for your age and sex to the 25th to 50th percentile is associated with a 50% reduction in all-cause mortality. The risk reduction increases to around 70% when moving from low to above-average percentiles.
The most effective way to enhance your VO2 max is through aerobic cardio exercise. High-intensity interval training (HIIT) stands out as the fastest path to advancing through the percentiles. Whether you’re a fitness enthusiast or just starting, HIIT workouts, available in gyms or through online streaming, offer a great starting point.
Remember, the adage holds true: if you don’t use it, you’ll lose it—and faster than you might think. Stay healthy, keep moving, and boost your longevity with VO2 max tracking!
