If you could learn one number capable of predicting how long you might live, would you want to know it?
During a recent episode of the HealthspanMD podcast, Dr. Robert Hurst and guest Chestiny Fair, an exercise physiologist and professor of exercise science, explored the fascinating link between VO₂ max and longevity. As the ultimate measure of cardiorespiratory fitness, VO₂ max is not only a powerful predictor of future health outcomes but also provides valuable insights into how we can improve our overall well-being.
At Healthspan MD, we are passionate about helping individuals live longer, healthier lives. Our personalized approach focuses on improving your physical fitness, taking care of your cognitive function, and addressing key factors that influence your overall health. Whether you're looking to enhance your energy levels, reduce your risk of chronic diseases, or simply achieve greater vitality, our team is here to support you every step of the way. Schedule an appointment today and take the first step toward unlocking your full health potential.
Understanding how VO₂ max ties into longevity is just one part of the bigger picture when it comes to proactive health and wellness.
What Is VO₂ Max & Why Does It Matter?
VO₂ max refers to the maximum amount of oxygen your body can use during intense exercise, and it’s considered the gold standard for measuring cardiorespiratory fitness. But beyond athletic performance, it’s one of the strongest indicators of longevity.
Dr. Hurst explains how research led him to prioritize VO₂ max in his longevity-focused practice: “They looked at predictors of longevity, and the usual suspects were on the list—heart disease, smoking, obesity,” he says. “But when they added fitness, as measured by VO₂ max, that was far and away the most powerful predictor of mortality […] Taking somebody with low fitness versus exceptional fitness, it was a 500% difference in predicting mortality for that one single measure.”
That kind of data makes VO₂ max more than just a stat for athletes—it makes it a powerful tool for anyone who wants to understand and improve their long-term health.
Chestiny breaks it down simply: “The VO₂ max assessment is a test that actually looks at your cardiorespiratory fitness. So we’re looking at the function of the heart, the respiratory system, and we’re also looking at how much blood the heart can actually pump.”
In short, VO₂ max tells you how efficiently your body delivers oxygen to your muscles during physical activity, a process that reflects the overall health of your heart, lungs, and circulatory system. The better your VO₂ max, the better your body performs under stress—and the better your chances of living a long, vibrant life.
The Link Between Fitness & Longevity
It’s no secret that staying active is good for you—but how good it is might surprise you. As Chestiny Fair and Dr. Hurst discuss in the podcast, fitness is far more than a “nice to have” for longevity. It’s a core pillar of long-term health, one that connects directly to your risk for chronic disease, your physical independence as you age, and your overall quality of life.
“When we think about longevity, we think about the duration of life that we have,” Chestiny explains. “Fitness is going to be efficient for us to maintain healthy bodies while we can actually build more lean muscle mass; improve our cardiovascular fitness and health.”
Regular physical activity also helps reduce the risk of some of the most common and deadly chronic conditions, including heart disease, diabetes, and certain cancers. However, the benefits extend beyond physical health. “It can also be very beneficial for depression and anxiety,” she adds.
Dr. Hurst agrees: “Fitness ties so many things together. The more fit you are, the more likely you're making other good choices for your health.”
Fitness also supports aging on multiple fronts. Maintaining strength and cardiorespiratory capacity helps ensure you can move independently, recover from illness or injury, and continue enjoying the activities you love well into older age. As Chestiny puts it, “We all would hope to want to age gracefully… so having those different areas [of fitness] we work on can help us live longer, potentially, and reduce some of those health history things we might be more privy to based on family history.”
The bottom line? Fitness isn’t just a measure of performance—it’s a reflection of how your entire body is functioning. And it’s a lever you can pull, at any age, to influence how long—and how well—you live.
Making VO₂ Max Testing Accessible
For years, VO₂ max testing was considered something only competitive athletes or cardiac patients might encounter—a complex, clinical procedure requiring bulky equipment, a laboratory setting, and a high level of exertion. But thanks to new technology, that’s no longer the case.
As Dr. Hurst shares in the podcast, “Traditionally, medicine has been a diagnosed-disease-focused process, right? Reactive. We're looking for disease. And I think that's where VO₂ has been underutilized—as a real marker of health, just like blood pressure, just like cholesterol.”
Chestiny Fair agrees. In her work, she’s helped expand VO₂ max testing beyond the lab to reach a more general population—including individuals simply looking to track their health or improve their fitness. And now, thanks to devices like the VO₂ Master, testing is not only more approachable—it’s also portable, flexible, and less intimidating.
Compared to traditional methods that require “tubings and the face masks […] a claustrophobic disaster for a lot of people,” the VO₂ Master offers a simplified alternative. “You can take it anywhere. It’s portable,” Chestiny says. “We just put the device together, put it on your face, making sure the person is breathing through their mouth, and we’re getting the data.”
That accessibility opens the door for anyone—not just elite athletes—to gain a deeper understanding of their cardiovascular fitness. Whether you’re training for a marathon or just want to know where your health stands, VO₂ max testing can provide powerful insights.
As Dr. Hurst puts it: “We’re not doing this to find disease. We're doing the VO₂ to look for opportunities.”
Can You Improve Your VO₂ Max? Absolutely.
One of the most empowering insights from this episode is that VO₂ max isn’t fixed. No matter your starting point, it’s a number you can improve with the right kind of training, consistency, and support.
Dr. Hurst raises a question many people have: “How changeable is a VO₂? […] In your experience with the proper approach, how long does it take?”
Chestiny’s answer is reassuring: “Of course it's changeable. With consistency of a program, and we’re looking at minimal working out two to three days per week, being in zone two, working moderate intensity […] we could probably reassess as soon as 60 days.”
For most people, improvements in VO₂ max can be seen in 8 to 12 weeks, especially when combining aerobic training (like zone 2 or HIIT) with strength training and healthy lifestyle habits. Chestiny also emphasizes the importance of nutrition: “We can exercise all day, but if we’re not eating healthy as well, then we’re not going to get the best out of ourselves.”
Even small gains in VO₂ max can translate into big improvements in longevity and day-to-day function. For example, a person starting from a sedentary lifestyle might begin with walking, gradually incorporating more intense intervals or resistance training over time.
And it’s never too late to start. Dr. Hurst shares the story of a 93-year-old patient who began walking, added resistance training, and gained two pounds of muscle while reducing body fat in just three months. “At 93! And it was so inspiring to me to say, okay, not too late […] I can't make excuses.”
Whether you're in your 30s, 60s, or 90s, the message is clear: you can increase your VO₂ max—and by doing so, significantly improve your health and lifespan.
Beyond the Numbers: Strength, Balance & Stability
While VO₂ max is a powerful marker of health and longevity, it’s only one piece of the fitness puzzle. In her conversation with Dr. Hurst, Chestiny Fair highlights the often-overlooked but critically important components of strength, balance, and mobility—especially as we age.
“As we get older, we have to be more conscientious about actually working those [smaller stabilizer muscles],” Chestiny explains. “We lose the ability to call on those […] and so balance and stability need to be part of our programming.”
That’s not just a theoretical concern. Dr. Hurst brings up the real-world consequences of neglecting these elements: “One of the biggest threats to us as we get more birthdays is a fall […] The mortality of [a broken hip] is almost as high as metastatic pancreatic cancer.”
Falls and injuries are often the result of reduced joint mobility, weak core muscles, and diminished reflexes—all of which can be improved with the right exercises. Activities like yoga, Pilates, and single-leg movements can help strengthen the pelvic floor, core, and stabilizer muscles, improving coordination and joint health.
What’s especially powerful about this discussion is the practical approach: It’s not about training like an athlete. It’s about maintaining the ability to move confidently, avoid injuries, and live independently. Whether it’s reaching for something on a high shelf, getting up from a chair, or walking without fear of falling, balance and strength are essential to quality of life.
Dr. Hurst sums it up well: “Do you want to be alive with a weak body, being frail? Nobody’s signing up for that.”
Takeaways from the HealthspanMD Approach
At HealthspanMD, VO₂ max isn’t just another number—it’s a starting point for transformation. Dr. Hurst and Chestiny Fair emphasize that while fitness is complex, building a strong body for longevity doesn’t have to be overwhelming. With the right team and tools, anyone can make meaningful progress.
That’s the heart of the HealthspanMD approach: personalized, data-informed, and expert-guided care. Patients don’t just receive VO₂ max results—they get support to interpret those results and apply them to a plan that fits their body, goals, and lifestyle. From cardiovascular conditioning to strength training, balance work, and nutrition, every element is accounted for.
Perhaps most importantly, the team at HealthspanMD views fitness not as a standalone objective but as a critical lever for increasing both lifespan and healthspan. As Chestiny puts it, the goal isn’t just to “sustain life,” but to 'help people grow and get better, and do more for themselves.”
If you're ready to take the next step in prioritizing your health and living a fuller, more vibrant life, HealthspanMD is here to guide you every step of the way. Schedule a call with us today to begin your journey toward better health and a stronger future. We’re excited to partner with you!
