Heart health indicators potentially predicting lifespan duration

In a groundbreaking video message published on social media in August 2023, Dr. Jeremy London, a board-certified cardiothoracic surgeon based in Savannah, Georgia, shared his insights on the key factors that contribute to longevity. According to Dr. London, the two main indicators are VO2 max and muscle mass.

Firstly, let's discuss VO2 max. This measure indicates how efficiently the body utilises oxygen during intense exercise, often referred to as the health of the cardiovascular system. Improvements in VO2 max can have significant benefits for cardiovascular health. Research shows that it can reduce cardiovascular morbidity and mortality, increase longevity, and even offer benefits to those who have never exercised or haven't exercised for a long time.

But how can you boost your VO2 max? Dr. London emphasises the importance of regular movement to maintain a high VO2 max, based on age. Simple activities like walking, swimming, dancing, yoga, Pilates, or body weight resistance training can all help. Even a simple walking program can be beneficial.

The second crucial factor for longevity is muscle mass. Contrary to popular belief, building muscle mass doesn't always require heavyweight training or strenuous exercise. Consistency and finding a balance are key. Muscle mass is not only important for physical fitness but also for functional capacity, enabling individuals to perform daily activities in later years.

Muscle mass offers additional health benefits too. It decreases the risk of insulin resistance and metabolic syndrome. Moreover, muscle mass can secrete anti-inflammatory proteins (myocines) that decrease the severity of illnesses.

When combined, high VO2 max and muscle mass are considered the "magic sauce" for longevity. A higher VO2 max increases health span and lifespan, and is statistically the No. 1 indicator of longevity.

So, whether you're a fitness enthusiast or someone who hasn't exercised in years, it's never too late to start. Remember, consistency and finding a balance are key. A simple walking program or body weight resistance training is free, accessible, and always available.

Dr. London's message serves as a reminder that maintaining our physical fitness is crucial for our long-term health. By focusing on improving our VO2 max and building muscle mass, we can significantly increase our chances of living a longer, healthier life.