VO₂ Max: The Key to Longevity and Healthy Aging
VO₂ Max
When it comes to measuring fitness, most people think about things like weight, muscle mass, or how fast they can run a mile. But if you had to pick just one number to track your long-term health and longevity, VO₂ max might be the most important.
What Is VO₂ Max?
VO₂ max, or maximal oxygen uptake, is the maximum amount of oxygen your body can use during intense exercise. Essentially, it measures how efficiently your heart, lungs, and muscles work together to deliver and use oxygen. The higher your VO₂ max, the better your cardiovascular fitness—and the better your chances of living a longer, healthier life.
According to Dr. Peter Attia, a physician and longevity expert, “VO₂ max is one of the strongest predictors of all-cause mortality.” In fact, research shows that individuals with a higher VO₂ max tend to live significantly longer than those with lower levels. A 2018 study published in JAMA Network Open found that having a high VO₂ max is associated with a lower risk of death from any cause, even more so than traditional risk factors like smoking or high blood pressure.
How VO₂ Max Declines With Age
Like many aspects of health, VO₂ max naturally declines as we age. According to Dr. Michael Joyner, an exercise physiologist at the Mayo Clinic, most people experience a drop of about 10% per decade after the age of 30—and this decline accelerates after 60.
This happens for several reasons:
• Heart function declines – As we age, the heart’s ability to pump blood efficiently weakens, reducing oxygen delivery to muscles.
• Lung capacity decreases – The lungs become less elastic, making it harder to take in and process oxygen.
• Muscle mass shrinks – With age, muscle fibers lose strength and endurance, reducing overall oxygen utilization.
• Activity levels drop – Many people naturally become less active over time, which speeds up the decline in VO₂ max.
However, the good news is that this decline isn’t inevitable. Regular exercise—especially aerobic and high-intensity training—can significantly slow down the loss of VO₂ max and even improve it.
How to Improve Your VO₂ Max
Dr. Attia emphasizes that maintaining a high VO₂ max should be a priority for anyone interested in longevity. “The best way to improve VO₂ max is through a combination of high-intensity interval training (HIIT), steady-state cardio, and strength training,” he says.
Here are some of the most effective ways to boost VO₂ max:
• HIIT workouts – Short bursts of high-intensity exercise (like sprinting or cycling) followed by rest periods are incredibly effective at improving cardiovascular fitness.
• Steady-state cardio – Long-duration, moderate-intensity exercise (like jogging, rowing, or swimming) helps build endurance.
• Strength training – While it doesn’t directly increase VO₂ max, stronger muscles improve overall oxygen utilization, which supports cardiovascular health.
Final Thoughts
Tracking and improving VO₂ max isn’t just for elite athletes—it’s one of the best things anyone can do to support longevity and overall health. With regular exercise, you can slow down its decline, keep your heart and lungs strong, and increase your chances of living a longer, more active life.
If you’re serious about aging well, consider getting your VO₂ max tested and making it a key part of your fitness strategy. As Dr. Attia puts it, “If you care about longevity, you should care about VO₂ max.”
