VO₂ Max Linked to Longevity, Experts Urge Balanced Exercise
Dr. Vicente Mera, a longevity expert, emphasizes that strength training, cardio, and stretching should be balanced for optimal health. He cites studies showing a direct link between VO₂ max—the maximum oxygen consumption during intense exercise—and lifespan. Higher VO₂ max correlates with longer life, independent of BMI and lifestyle habits. Former athletes with higher VO₂ max live longer than controls. Mera recommends men aim for VO₂ max of at least 35 ml/kg/min and women 27. Wearable devices like Apple Watch can measure it. The American Heart Association advises 150 minutes of moderate or 75 minutes of vigorous aerobic activity weekly. Cardio benefits include improved heart and lung efficiency, energy, mood, and reduced risk of type 2 diabetes, cancers, fractures, and depression. Regular exercise enhances cognitive function and quality of life, with benefits accruing at any age.
Key facts
- Dr. Vicente Mera is a longevity expert.
- VO₂ max measures maximum oxygen consumption during exercise.
- Higher VO₂ max is linked to longer lifespan in both men and women.
- In middle-aged men, VO₂ max is a protective factor against mortality independent of BMI and lifestyle.
- Former athletes with higher VO₂ max live longer than control groups.
- Recommended VO₂ max targets: at least 35 for men, 27 for women (ml/kg/min).
- Wearable devices like Apple Watch can track VO₂ max.
- American Heart Association recommends 150 minutes moderate or 75 minutes vigorous aerobic activity per week.
Entities
Institutions
- American Heart Association