Can Your Fitness Level Predict Your Lifespan? The VO2 Max Test Might Hold the Answer
Is your fitness level a crystal ball for your future? Research suggests that your VO2 max—the measure of how much oxygen your body uses during exercise—could be one of the most powerful indicators of your lifespan and overall health.
In fact, VO2 max might be a better predictor of mortality than traditional health markers like cholesterol, BMI, or blood glucose levels. One study found that individuals with the highest VO2 max scores (the top third) had a remarkable 45% lower risk of death from all causes compared to those with the lowest scores (the bottom third).
Why is VO2 max so crucial? It’s one of the best ways to gauge cardiovascular health and strength, as it reflects how efficiently your body delivers oxygen to your muscles during exercise.
But the benefits of VO2 max don’t stop there. Even small improvements can make a big difference in your lifespan. Research shows that moving from a low VO2 max to just below average could slash your mortality risk by 50% over the next decade.
Typically, measuring VO2 max involves a lab test with pricey equipment and a grueling workout that pushes you to your limits. While it’s a tough test, it’s also a reliable snapshot of your overall health.
Fortunately, there’s an easier way to estimate your VO2 max without any fancy equipment. Just run for 12 minutes and see how far you go. On a track, each lap is 0.25 miles. After your run, multiply the distance (in miles) by 35.97, subtract 11.29, and you’ve got your estimated VO2 max. Or, simply plug your numbers into a VO2 max calculator.
Using the calculator will also give you a MET score, which measures the energy you use while sitting idle. Interestingly, research found that for every 1-MET increase in cardiorespiratory fitness, you can reduce your risk of death by up to 17% and your risk of heart disease by 18%.
So, whether you’re running on a track or pushing through a lab test, your VO2 max might just be the key to unlocking a longer, healthier life.
