By Shellie L. Rosen, Ph.D., Dipl. O.M. (NCCAOM)®, DOM, L.Ac.
Your heart, lungs, and muscles deliver and utilize the oxygen you inhale with varying levels of efficiency, depending on your fitness level. The fitter you are, the more efficiently you use oxygen. The maximum amount of oxygen you can utilize while active is known as your VO₂ max score. VO₂ max scores are strong indicators of health and can predict longevity. These scores serve as excellent measurements for individuals at every life stage who wish to improve their overall health through fitness.
VO₂ max (maximal oxygen uptake) typically begins to decline by 5%-10% after age 30. This decline accelerates after the age of 60, primarily due to changes in heart and lung function, muscle atrophy, and a decrease in overall physical activity. Measuring these changes is crucial, as there is a minimum VO₂ max score necessary for walking, climbing stairs, and managing daily living activities. Individuals with higher VO₂ max scores are less likely to experience frailty and have a reduced likelihood of hospitalization. VO₂ max scores show a strong correlation with the ability to remain independent as we age. Maintaining a healthy VO₂ max requires regular activity due to the changes that occur in our tissues and organs over time.
The British Journal of Sports Medicine (2024) analyzed data from 648 adults ages 65 to 80, finding that higher VO₂ max was associated with improvements in various cognitive domains. A higher VO₂ max indicates a stronger heart and vascular system, which translates to a reduced risk of heart disease, stroke, and hypertension. The better your VO₂ max, the better your overall circulation, which in turn eases the workload on the heart and increases blood flow to the brain. A well-nourished brain helps delay cognitive decline, dementia, and Alzheimer’s disease.
Aerobic exercise is the most effective way to improve your VO₂ max score. Activities like brisk walking, swimming, biking, or seated cardio exercises are also beneficial if mobility is a concern. Aim to be active for 150-300 minutes per week (half that time if you engage in more vigorous activity). High-intensity interval training (HIIT) is one of the best methods to boost VO₂ max. Try the 4×4 HIIT method, which includes four minutes of intense effort followed by three minutes of easier activity, repeating this cycle four times. You might also consider gentle interval walking: Walk quickly for one minute, then slowly for one minute. Although strength training alone does not directly enhance VO₂ max, it improves muscle oxygenation and overall balance and stability, laying the foundation needed to achieve a good VO₂ max score.
Building a higher VO₂ max requires consistency. Higher scores are associated with greater fitness. Exercise also enhances insulin sensitivity, reducing the risk of type 2 diabetes and increasing cellular energy production (mitochondrial biogenesis).
The gold standard for measuring VO₂ max is cardiopulmonary exercise testing (CPET) conducted on a treadmill while wearing a mask to measure gas exchanges under stress. Some fitness trackers provide VO₂ measurements. Options for manual VO₂ max calculations can also be found online, but they can be tedious. Consider seeking support from a personal trainer if possible; they can help you determine the best exercises for your needs and guide you in raising your VO₂ max score. Good luck improving your score this summer. Abundant blessings!
