The strongest predictor of longevity
What is is the strongest predictor of longevity and is in your control? Your VO2 MAX! A Higher VO2 max has a strong association with reduced all-cause mortality. There is nothing I have seen which has a stronger correlation with all cause mortality that is in our control. What is VO2 max? The amount of oxygen your body can utilize during exercise, otherwise known as aerobic capacity.
How can you increase VO2 max ? A form of HIIT (High-Intensity Interval Training) called 4x4. You spend 4 minutes at a high intensity (heart rate at 80-85% of maximal based on age or unable to speak in sentences) then 4 minutes of low to very-low intensity (see video below). You can even start at 2-3 minute intervals and work up to the 4x4. Shoot for at least twice per week. See this video for more details on how to do this.
The ability of exercise to extend and reduce all-cause mortality is well documented. It has the highest ROI of almost any change you can make.
Why exercise helps is likely related to a many different things:
There is new evidence that HIIT training may actually suppress tumor growth.
improvement in risk factors that directly contribute to cardiovascular disease (blood pressure, diabetes, cholesterol and stress all improve with exercise).
improvement in lining of your blood vessels. When the endothelium, which lines our blood vessels, do not function well it contributes to plaque build up and other issues.
improvement in your autonomic nervous system. Improvements in vagal tone and heart rate variability.
And a lot more!
3 weeks of bedrest caused losses of physiological function associated with 30 years of aging. This study was on men in their early 50s! This is why it’s so important to avoid inactive of any type for any duration. One recent study highlighted the benefit of a higher VO2 max on decreasing mortality. It found a 5 fold increase in all-cause mortality between the fittest 2.5% and the least fit 25%! Even when you look at something less extreme, compare the least fit 25% to the 3rd quartile (Low vs Above average). There is still a 2.75 fold increase in all-cause mortality when you go from a VO2 max that is considered “above average” to “low.” This is truly remarkable! This is greater than the hazard ratio associated with smoking v not smoking!! Smoking has has a 1.4 fold increase in all cause mortality v not smoking.
I cannot stress the importance of good aerobic fitness enough with respect to improving your health and longevity! So, work on 4x4 HIIT, which can be done with running, biking, swimming or some form or resistance training. You really just need a heart rate monitor so you can calculate your max hear rate based on age (see the video for more details). Don’t worry about directly measuring your VO2. Just focus on increasing the intensity of the 4 minute high intensity intervals over time.
