Boost your VO2

How seniors can safely boost VO2 max with proven activities for longevity, strength, and daily energy

- Seniors Today Desk

VO2 max — the maximum amount of oxygen the body can use during exercise — is one of the strongest predictors of long-term health, cardiovascular resilience, and independence in older age. Research consistently shows that improving VO2 max, even modestly, significantly reduces disease risk and enhances quality of life.

Below is a science-based explanation of why VO2 max matters for seniors, plus the best researched activities to improve it.

Why it matters for seniors

Strong predictor of longevity: A landmark study in JAMA (2018) analysing over 120,000 adults found that higher cardiorespiratory fitness is associated with significantly lower all-cause mortality, and this relationship is especially strong in older adults (Kodama et al., 2009; Mandsager et al., 2018).

• Even a 1 MET increase in fitness (roughly equivalent to boosting VO2 max by ~3.5 ml/kg/min) can reduce mortality risk by 10—15%.

Better cardiovascular function: VO2 max reflects how efficiently the heart and lungs deliver oxygen to the muscles. Studies show that higher VO2 max is linked to:

• Lower rates of cardiovascular disease

• Improved stroke volume and blood flow

• Reduced risk of heart failure (American College of Sports Medicine, 2022)