7 Ways To Improve Your VO2 Max + How It Impacts Daily Life

More and more people are talking about VO₂ max—and we're here for it. On a recent episode of the mindbodygreen podcast, performance coach and scientist Andy Galpin, Ph.D., delivered an in-depth crash course on this important longevity metric, which I highly recommend you listen to.

You can measure your VO₂ max by taking an official test at an exercise laboratory or fitness center, using wearable devices like the Oura Ring or opting for a suboptimal at-home test (you can read more about these options here).

If your score is lower than you'd like, or you're simply aiming to optimize your VO₂ max for longevity, there are several options to consider. The good news is that your VO₂ max is not set in stone.

While genetics play a role in your overall fitness and VO₂ max does decline with age, your activity and lifestyle have the most significant impact on your ability to improve it, according to Galpin.

Moreover, you don't have to run a marathon or exercise every single day to boost your VO₂ max. "Nothing is better at improving VO₂ max than challenging VO₂ max," he says. This means you're working against your past fitness, not anyone else's.

You can choose any type of exercise that tests your VO₂ max and work toward improvement—this could mean adding speed to your cycling routine, pushing through a HIIT class with fewer breaks, and so on.

For those of us who don't love cardio (I'm with you on that), starting a journey to improve VO₂ max can feel like a chore. However, it's a worthy cause—not just because of the proven longevity benefits but because a higher VO₂ max can make you feel more energized in your day-to-day routine.

For example, you don't want simple activities like picking up your kids or carrying groceries to push you to your VO₂ max. If they do, you'll experience fatigue whenever you have to expend energy, leaving you with less energy for other activities later in the day, including exercise.

Boosting your VO₂ max can supercharge your longevity and daily energy levels. Whatever exercise you choose, start slowly to avoid injury, and strike a balance between cardio and resistance training for optimal fitness. There's so much more to learn about VO₂ max, so tune into the full podcast episode.