Fitness

(1) VO₂ max is the maximum amount of oxygen your body can take in and use during intense exercise. It’s considered the gold-standard measure of cardiorespiratory fitness and reflects how efficiently your heart, lungs, blood vessels, and muscles work together. The higher your VO₂ max, the more oxygen your muscles can use to produce energy—meaning you can sustain higher levels of physical effort for longer. Clinically and epidemiologically, VO₂ max is one of the strongest predictors of longevity and all-cause mortality; higher values are consistently associated with lower risk of cardiovascular disease, cognitive decline, and premature death.  So get aerobic training in.  An alternative such as short bursts of high intensity workout like the Japanese walking method is great too (3 min of walking at a regular pace + 3 min of fast walking; repeat repeat)

(2) Much underappreciated is weight and resistance training which deserve center stage. For women: the fear of getting unattractively bulky might be steering you away from building muscle.  It’s not possible because we don’t have sufficient testosterone levels, so don’t fear!  For men, muscle and resistance training go well beyond looks, so keep it up and stay educated:

Skeletal muscle acts like an endocrine (hormone) organ, releasing signaling proteins—sometimes called “myokines,” including klotho—that travel to the brain and support cognition, memory, and overall brain resilience. In other words, lifting weights doesn’t just build strength; it nourishes the brain, sharpening mental function while slowing age-related decline. Secondly, as we age, loss of muscle is not just a cosmetic issue; it directly increases fall risk, which remains one of the leading causes of injury and death in older adults. Strong muscles protect joints, preserve balance, and keep us upright and independent. Muscle building—it’s foundational.

For true longevity, resistance and aerobic training are just not optional