Boost Your VO2 Max to Extend Life

Balancing strength, cardio, and stretching is key, but VO2 max—the body’s maximum oxygen use during intense exercise—emerges as a strong predictor of longevity. Higher VO2 max correlates with longer life in men and women, while sedentary behavior lowers it; you can measure it with wearables and should aim for roughly 35 ml/kg/min for men and 27 for women, improving it through regular high‑intensity cardio like running, cycling, swimming, or skiing. The American Heart Association recommends about 150 minutes of moderate or 75 minutes of vigorous cardio weekly, with benefits ranging from better energy and mood to reduced risk of diabetes, some cancers, osteoporosis, and mortality.