We all know that exercise is good for us, but here’s something that might surprise you: peak aerobic fitness, measured as VO₂ max, ranks as one of the strongest predictors of both your healthspan and lifespan. Think of VO₂ max as your vitality meter. 

What Is VO₂ Max?

VO₂ max measures how much oxygen your body can use during intense exercise. Picture your heart, lungs, and muscles working as an integrated team. The higher your VO₂ max, the more efficiently this team performs under stress.

Simply put, it tells you how well your cardiovascular system delivers oxygen to working muscles when you need it most.

Why Does It Matter?

People with higher VO₂ max levels live longer, healthier lives. The data consistently shows that those in the top 25% for cardiovascular fitness have significantly lower rates of heart disease, diabetes, and even certain cancers compared to those in the bottom 25%.

Your VO₂ max naturally declines with age, typically dropping about 10% per decade after age 30. But here’s the encouraging part: you can slow this decline dramatically through targeted training. You can enhance VO₂ max and performance at every age. It’s possible to get even more fit as you age.

How Do You Measure It?

While lab testing gives you the most precise reading, wearable devices like Apple Watch or Garmin provide reasonable estimates. But you don’t need fancy equipment to get started.

Try the Cooper Test. This simple 12-minute walk or run estimates your VO₂ max using just the distance you cover. It’s fast, free, and gives you a clear starting point on your path to greater vitality.

Click here to calculate your VO₂ max using the Cooper Test.

How Do You Improve It?

High-intensity interval training delivers the biggest impact. HIIT pushes your cardiovascular system to adapt and get stronger. But you don’t need to sprint like an Olympic athlete to see results. Today’s 10-minute workout incorporates HIIT training to improve your VO2 max and help you age backwards. To get started, just click the play button on the video above!

This cardio-blasting step routine starts with basic movements and builds in intensity, then adds arm movements to develop shapely shoulders. Legs, core, arms, and cardio all in one efficient package.

No step? No problem. You can use a stair or follow along on a flat surface. As you advance, increase the elevation to intensify the workout.

Longevity isn’t luck. It’s built through consistent action and smart training choices.