Experts Say VO2 Max, Not Steps, Is Key Indicator of Health and Longevity
A growing number of health professionals are emphasizing the importance of VO2 max – the maximum amount of oxygen your body can utilize during exercise – as a critical metric for overall health, potentially surpassing the focus on step counts and heart rate variability currently popular with wearable fitness trackers.
VO2 max is a measure of aerobic capacity and cardiovascular health, with higher scores correlating to increased fitness and resilience. “The higher your VO2 max, the fitter and more resilient you are,” explains Master Personal Trainer Gary Williams. Conversely, lower scores are linked to increased risk of chronic diseases like heart disease, diabetes, and dementia. While traditionally measured in lab settings with specialized equipment, modern wearables like Apple Watches and Oura Rings can provide surprisingly accurate estimates based on heart rate and activity data.
Individuals can also estimate their VO2 max at home using methods like the Cooper Test – running or walking as far as possible in 12 minutes – or a simple calculation based on heart rate. According to established rankings, a healthy but sedentary man should aim for a score of 35–40, while a healthy woman should target 27–31. Improving VO2 max isn’t solely about athletic performance; research published in the British Journal of Sports Medicine found that improvements can cut the risk of premature death by up to 17 percent. This focus on VO2 max comes as healthcare increasingly emphasizes preventative measures and proactive health management.
Experts agree that boosting VO2 max is achievable at any age through consistent aerobic exercise, including zone 2 training – activities where you can comfortably hold a conversation – and incorporating high-intensity interval training (HIIT). Dr. Mohammed Enayat, a GP and longevity specialist, stresses that it is “highly trainable even in later life,” and improvements can be seen in as little as four to six weeks. Officials recommend consulting with a healthcare professional before beginning any new exercise regimen to ensure it aligns with individual health needs and capabilities.
