Exercise remains the best tool for improving both life span, number of years in a life, and health span, disease free years or the amount of life in those years. Medications, supplements, nutrition, and other lifestyle changes pale in comparison to the effects of exercise. Authors often reference the ability of exercise to bend the curve. Instead of riding the black diamond descent from health associated with sedentary behaviors exercise participants ride a much smoother bunny hill. Closing the gap between their healthspan and lifespan. In short, living the way they want to live for as long as possible without interruption from decline, aging, or disease.
Our gold standard measurement for fitness remains VO2 max or the maximal amount of oxygen our bodies can utilize during strenuous exercise. We believe an individual’s range of potential VO2 max scores is likely influenced by genetics, but importantly individuals can reach the top of their available range with training. A recent research article documented the impact of this on an individual’s future health risks and longevity.
Researchers from the Cooper Institute in Texas published their findings on the impact of midlife cardiovascular fitness and healthy aging in the Journal of the American College of Cardiology (Meernik et al. 2026). They conducted a cohort study of close to 25,000 participants (25% female) from a Cooper Institute longitudinal study that ran from 1971-2017. They utilized Medicare data to document chronic diseases and mortality rates in older adults then compared these factors against an individual’s VO2 max earlier in mid life. They reported higher mid life fitness was associated with a multiyear delay in the development of chronic disease, up to 12% reduction in chronic conditions, and multiyear improvements in lifespan compared to their sedentary peers. Interestingly, these findings held up even when body weight and smoking history was considered.
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