VO2 max tells you how much oxygen your body can use during exercise. The higher your VO2 max, the better your stamina, energy and recovery. It is linked to how well your heart and lungs work together and is a strong marker for health as you age.But what’s a “good” VO2 max score for your age?
VO2 max is short for “maximum oxygen uptake.” It measures how much oxygen your body can take in and use when you’re working hard, like during running, cycling or any cardio exercise.Your VO2 max depends on things like age, sex and fitness. Athletes usually have higher scores. But even if you’re not a pro, improving your VO2 max can boost your energy, reduce fatigue and support long-term health.
Improving VO2 max doesn’t mean hours of work.
Simple basic cardiovascular conditioning it's extremely effective.
Regular walking or jogging
for 20–30 minutes most days
Interval training
Any interval training however to be measure on your starting level
Breathing work
to improve oxygen flow
Strength training
to support heart efficiency
Good sleep and recovery
Over time, these steps help your body use oxygen better, which supports your mood, focus and energy.
A 2018 study from the Cleveland Clinic found that people with a higher VO2 max had much lower risk of early death, especially from heart disease.
The link was so strong that VO2 max was a better predictor of lifespan than smoking, diabetes or high blood pressure.
So tracking your VO2 max is not just for athletes. It’s the best way to stay in touch with your future health.
• Falling asleep quicker
• Less waking during the night
• Sleeping longer overall
• Feeling more refreshed in the morning
• Better mood and head feel
• Faster physical and mental recovery from workouts and stress
• Move within an hour or two after waking
• Add a walk after lunch or dinner if evenings feel foggy
• Strength train or do yoga 2 to 3 times a week
• Take a short walk before bed instead of scrolling
• Try an outdoor break to combine light exposure and movement
Try one or more of them. Sleep responds fast. Then build on it week by week. Perhaps involving someone else it's a great way to be engaged while committed at the same time.
