How Accurate are Apple Watch Calories?

The Apple Watch has become one of the most popular fitness tools globally, tracking everything from heart rate to step count and calorie burn. But just how accurate is the Apple Watch calories estimate? Should you use Apple Watch calorie data to guide training or nutrition decisions? 

For everyday exercisers and personal trainers, understanding Apple Watch calorie accuracy is important. This article explores how the watch calculates calories, what affects those calculations, and how to make the readings as reliable as possible. 

How accurate is the Apple Watch for calories?

When it comes to calorie tracking, the Apple Watch performs reasonably well, but not perfectly. 

Several independent studies have found that while the Apple Watch’s heart-rate tracking is impressively accurate — often within 4–5% of laboratory measurements — the calorie burn estimates can vary much more widely. 

One peer-reviewed study found that Apple Watch calorie burn readings were off by 27–30% compared to gold-standard laboratory measures such as indirect calorimetry. Interestingly, a 2025 meta-analysis found that the Apple Watch underestimated energy expenditure in men but overestimated it in women. 

Research indicates that the Apple Watch may track energy expenditure more accurately for steady-state activities such as walking or running outdoors, where motion and heart rate data are clear and consistent. Accuracy tends to decline for resistance training, HIIT, or sports that involve variable effort and wrist movement, such as tennis or gymnastics, as calorie burn for these types of activity is harder to interpret from motion and heart-rate data alone. 

In simple terms, the Apple Watch provides a useful ballpark estimate for total calories burned, but should not be considered a precise scientific measurement.

How calorie tracking works 

To understand where the differences in calorie estimates come from, it helps to know how the watch calculates energy expenditure. The Apple Watch estimates calories using a combination of: 

• Personal data: age, sex, height, and weight 

• Heart rate data: recorded continuously via optical sensors 

• Motion data: accelerometers and stride length for pace, and barometers detect inclines  

These inputs are run through proprietary algorithms to predict total energy expenditure (TEE) — the sum of your resting metabolic rate and calories burned during activity. 

Because the calculations rely on averages and population-based models, any individual whose body composition or physiology differs from those averages may see less accurate results. This is why measuring your metabolism directly (either through an RMR test or DEXA scan) can provide so much value when tracking calories. 

How Apple Watch estimates calorie burn at rest

When not exercising, the Apple Watch primarily estimates calorie burn from resting metabolic rate. This is the energy the body uses to maintain vital functions like breathing, circulation, and temperature regulation. 

RMR is estimated based on your entered height, weight, age, and sex. For most people, this is fairly accurate, but if your lean muscle mass is much higher or lower than average for your body size, the estimate may miss the mark. There are also a variety of medications and medical conditions that can alter your RMR, such as hypo/hyperthyroidism, heart failure and taking insulin. 

Factors that affect Apple Watch calorie accuracy

Several factors can influence how close your Apple Watch calorie estimate is to reality. Make sure to keep the following in mind when using your Apple Watch to gauge your calorie burn throughout the day and during exercise. 

Workout app tracking

Selecting the correct workout type in the Workout app ensures the watch uses the most suitable algorithm for that activity. Logging a “HIIT” session as a “Walk” or “Other” can significantly change the calorie calculation.

Watch calibration

Calibrating your watch improves accuracy for movement and distance tracking, which feeds directly into calorie calculations. Apple recommends a 20-minute outdoor walk or run with GPS enabled to allow the watch to learn your stride length and typical heart-rate patterns.

Heart rate accuracy

Optical heart-rate sensors are generally reliable, but readings can be affected by poor wrist contact, sweat, or wrist movement. A snug fit just above the wrist bone gives the best results.

VO₂ Max and fitness level

Newer Apple Watch models estimate VO₂ Max from heart-rate trends. Because energy expenditure depends partly on cardiorespiratory fitness, inaccuracies in this estimate can lead to errors in calorie tracking, especially for highly trained individuals. 

Body composition 

Since the Apple Watch uses body weight and not lean mass, people with higher muscle mass may burn more calories than predicted, while those with higher body fat may burn fewer. This is one reason why two individuals of the same weight can get different calorie burns for the same workout.

How to maximise the accuracy of your Apple Watch calories 

Although no wearable is perfectly precise, there are a few steps you can take to make Apple Watch calorie tracking more consistent and useful.

Calibrate your Apple Watch regularly

Go for a 20-minute outdoor walk or run at a natural pace with GPS enabled and the watch worn snugly to calibrate your Apple Watch. Repeat every few months or when your fitness changes significantly.

Get an RMR Test or DEXA scan to establish a baseline RMR

For those who want more accuracy, a DEXA body composition scan or RMR test provides a true baseline for daily energy expenditure. Knowing your actual RMR allows you to compare it with your Apple Watch estimate and adjust expectations accordingly. 

If body recomposition is your primary reason for tracking calories with the Apple Watch, then getting multiple DEXA scans will give you insights (to the gram) of changes in your fat mass and muscle mass. 

Tracking your body composition is particularly important if you’re losing weight with GLP-1 medication, as substantial changes in lean mass (alongside fat mass) can impact your resting metabolic rate and, by extension, your calorie requirements. 

Choose the correct workout type

Always select the workout mode that best matches the activity, so the device applies the right algorithm. Avoid generic “Other” modes when possible.

Keep personal data up to date 

Regularly update weight, height, age, and other personal information in the Health app. Even small changes in body weight can alter calorie predictions.

Wear it properly

Ensure the watch is snug, especially during workouts, and avoid placing it too high or too loose on the wrist. Good sensor contact improves both heart-rate and calorie accuracy.

Conclusion: How accurate is the Apple Watch calorie estimate, really?

The Apple Watch calorie burn tends to be within 15–30% of true energy expenditure. That means if your watch shows 500 active calories burned, the actual value could fall anywhere between roughly 350 and 650. 

While this range sounds wide, it’s still useful for tracking trends. If your weekly calorie burn is rising, or your activity rings are closing more easily, those relative changes are likely real, even if the absolute number is off. For personal trainers, this means the Apple Watch is a great motivational and progress-tracking tool, but not something to base precise nutrition targets on without further data.

If you’re looking to gain precise insight into your resting metabolic rate to hit your weight loss or body recomposition goals this year, booking an RMR test or DEXA scan is the best place to start.

If you’ve ever finished a run and seen your Garmin flash up with a new VO₂ Max estimate, you’ve probably wondered: how accurate is the Garmin VO₂ Max, really? 

VO₂ Max, or maximal oxygen uptake, is often described as the gold standard for cardiovascular fitness. It indicates the maximum amount of oxygen your lungs can inhale during maximal exercise and is strongly linked with endurance performance, longevity, and recovery capacity. 

Garmin watches use algorithms to estimate this value from your workouts — but how close is that number to the truth? In this article, we’ll unpack what VO₂ Max actually measures, how Garmin calculates VO₂ Max, and where the differences arise between real laboratory testing and fitness tracker estimation.

What is VO2 Max?

VO₂ Max stands for maximal oxygen consumption or the maximum volume of oxygen your body can utilise per minute, per kilogram of body weight (ml·kg⁻¹·min⁻¹). 

In simple terms, it’s a measure of how well your heart, lungs, and muscles work together to deliver and use oxygen during exercise. A higher VO₂ Max means your body can generate more energy aerobically, allowing you to sustain harder efforts for longer. 

Several factors influence your VO2 Max:  

• Heart function (stroke volume, cardiac output) 
• Lung capacity 
• Muscle mitochondrial density 
• Capillary network and oxygen delivery 
• Genetics and training status 

VO₂ Max is widely used in sports science and clinical settings to assess aerobic fitness, cardiovascular health, and endurance potential. 

How is VO2 Max measured?

In a laboratory setting, VO₂ Max is measured by direct gas analysis during an incremental exercise test, typically on a treadmill or bike ergometer. 

During the test: 

• You wear a metabolic mask connected to a machine that analyses every breath you take. 
• You exercise at a gradually increasing workload until you reach volitional exhaustion. 
• Throughout the test, the equipment measures oxygen consumption and carbon dioxide production in real time. 

The point where oxygen consumption plateaus despite increasing effort is your true VO₂ Max. 

A lab-based VO₂ Max is the only way to directly measure your VO₂ Max score. Everything else, including Garmin, Apple, Fitbit, and Polar estimates, uses prediction models. These models are based on correlating measurable inputs with lab-measured VO₂ Max data. 

Can my Garmin watch measure VO2 Max?

Not exactly — and this is the crucial point. 

Your Garmin cannot measure VO₂ Max because it doesn’t analyse your oxygen or carbon dioxide exchange. Instead, it estimates VO₂ Max using algorithms developed by Firstbeat Analytics (a company owned by Garmin). 

These algorithms are based on correlations between specific, easily-measured metrics (including heart rate, speed, power output, and training history) and the VO₂ Max values recorded in the lab tests of thousands of athletes. Using these data points, Garmin estimates where you might sit on the VO₂ Max scale. While the reading can be a useful trend indicator, it’s not a direct measurement of your physiology. 

So what is my Garmin tracking?

Garmin watches are highly sophisticated movement trackers. They can accurately record: 

• Steps and cadence 
• Heart rate  
• Speed, distance, elevation (via GPS and barometer) 
• Training load and recovery metrics 

However, they can’t see what’s happening inside your body. 

They infer aerobic capacity by observing the relationship between your pace and heart rate and assume that lower heart rates at faster speeds indicate better oxygen utilisation. 

That assumption is largely based on average, but it depends heavily on the data Garmin has been trained on, and how closely you match those test populations. 

For instance, if Garmin’s reference subjects were mostly young male endurance runners, but you’re a 45-year-old recreational triathlete, the algorithm may not represent you perfectly.

How accurate is the Garmin VO2 Max estimate? 

Here’s where we get to the heart of the question: how accurate is Garmin VO₂ Max? 

Research comparing Garmin (and other fitness-watch estimates) to laboratory measurements suggests that accuracy varies depending on conditions, activity type, and user characteristics. 

1. The correlation problem 

Garmin’s VO₂ Max algorithm is built on correlation models, meaning it assumes that certain patterns of heart rate and speed correspond to specific VO₂ Max levels. 

However, correlations depend on how similar your training environment and physiology are to the model’s dataset. 

If you run on hilly terrain, uneven surfaces, or in varying weather, your pace-to-heart rate relationship will change. Similarly, if you train mostly in zones affected by fatigue, dehydration, or stress, your readings can be skewed. 

In lab conditions, everything is controlled, including treadmill gradient, air temperature, calibration, and motivation. On the road, none of those factors is standardised. 

2. The variability of sensors 

Optical heart rate sensors (those flashing green lights on your wrist) are far less reliable during movement than chest straps. Motion artefact, skin tone, sweat, and tightness of fit can all affect readings. Even a small heart-rate error can shift VO₂ Max estimates by several points. 

3. The algorithm assumptions 

Garmin’s algorithm assumes that your maximal effort data is representative of your aerobic potential. But if you never hit true maximal effort in training (e.g., because you train below threshold), Garmin may underestimate your VO₂ Max. 

4. How close does the Garmin VO₂ Max estimate get? 

Independent studies comparing Garmin’s VO₂ Max estimates to laboratory tests show mixed results. In trained runners, using consistent outdoor runs, Garmin can come surprisingly close — often within approximately 5% of lab-measured values. In recreational users or in less controlled conditions, the gap widens to around 10–15%. Finally, for cyclists, accuracy tends to drop further still unless a power meter is used.  Garmin’s VO₂ Max is a reasonably good estimate for tracking trends, but not a replacement for a lab-based measurement. 

If your Garmin says 52 ml·kg⁻¹·min⁻¹, and you’re not running in consistent conditions, your true VO₂ Max might be anywhere between 44 and 60. While this can help track the overall trend of your aerobic fitness, it isn’t as accurate as a lab-based VO₂ Max test.  

Should I track my Garmin VO2 Max? 

Absolutely, but for the right reasons. 

The true value of Garmin’s VO₂ Max metric isn’t in the number itself; it’s in the trend. 

If your Garmin VO₂ Max is steadily increasing over weeks or months, it’s a reliable sign that your aerobic fitness is improving, even if the absolute number isn’t exact. 

You can use it to: 

• Monitor long-term progress in aerobic capacity 
• Evaluate training load and recovery balance 
• Spot overtraining or fitness plateaus 
• Motivate consistent effort 

The key is consistency. Track your Garmin VO₂ Max over similar runs (same route, pace, conditions) to get the most reliable data. Used consistently, evidence shows that the Garmin watch provides a valid  VO₂ Max when a lab-based test isn’t available. 

What are the advantages of getting a lab-based VO2 Max test?

A lab VO₂ Max test remains the gold standard for a reason, as it provides direct, personalised, and actionable data that wearable devices can’t replicate. 

At My Vital Metrics, VO2 Max testing involves: 

• Direct gas analysis of oxygen and carbon dioxide 
• Heart rate and ventilatory thresholds 
• Zone-based training recommendations 
• Fuel utilisation metrics 

Key advantages include: 

• Precision: Real physiological measurement rather than estimation. 
• Personalisation: Training zones based on your actual ventilatory thresholds. 
• Context: Integration with your body composition, RMR, and recovery data. 
• Repeatability: Controlled environment for accurate before-and-after comparisons. 
• Motivation and feedback: Objective insight into cardiovascular efficiency and potential improvements. 

For athletes, this means you can target specific intensity zones (Zone 2, threshold, VO₂ intervals) to maximise training efficiency. For recreational runners, it offers a clear picture of your aerobic health, not just a number on your wrist. 

VO₂ Max, longevity, and healthy ageing 

Beyond athletic performance, your VO₂ Max is one of the strongest known predictors of long-term health and lifespan. Research which analysed over 122,000 adults found a clear relationship between cardiorespiratory fitness and all-cause mortality, with no upper limit to the benefits. Those in the highest fitness category had an 80% lower mortality risk compared with the least fit group. 

In practical terms, maintaining or improving your VO₂ Max through regular aerobic training not only boosts endurance but also supports metabolic health, cardiovascular resilience, and healthy ageing. Tracking VO₂ Max, whether via a Garmin estimate or a lab-based test, therefore offers powerful insight into your long-term vitality.

The Garmin VO2 Max verdict  

Garmin’s VO₂ Max estimates are surprisingly good at tracking trends, but they remain approximations based on population data and indirect correlations. 

Here at My Vital Metrics, we’ve conducted over 1800 VO₂ Max tests. In our experience, customers’ lab-based VO₂ Max scores and the readings on their watch can vary pretty significantly. This can be the difference between someone being classified as having a ‘fair’ VO₂ Max and having an ‘excellent’ VO₂ Max. Your watch is a fantastic tool for monitoring progress and maintaining motivation, but it can’t replace the precision of a lab-based VO₂ Max test.

If you want to truly understand your aerobic capacity, training zones, and how your fitness is evolving, a lab-based VO₂ Max test offers the accuracy and depth you need.

At My Vital Metrics, our VO₂ Max testing uses gold-standard gas analysis to provide you with a full physiological profile — the same technology used in elite sports and research labs. Book your lab-based VO₂ Max test today to see how your real numbers compare to your Garmin and take your training to the next level.

As we all know, ageing is inevitable. However, what many people don’t know is that how we age can be surprisingly flexible. 

Healthy ageing describes just that: it’s the process of staying strong, mobile, and mentally sharp into later life, so you’re not just adding years to your life, but life to your years. 

Healthy ageing metrics are a little like having a personalised roadmap for ageing well. These healthy ageing data points let you know where you are now, highlight areas for improvement, and let you know whether your efforts are paying off.

In this guide, we’ll break down six science-backed metrics that are great predictors of longevity and quality of life. We’ll outline why these healthy ageing metrics matter, how to track them, and how you can protect your health for years to come. 

Why measuring healthy ageing matters

It’s important to remember: you can’t manage what you don’t measure. 

Many people fall into the trap of relying on appearance or weight as indicators of health, but these can be misleading. A lean, athletic-looking person can still have low bone density, poor cardiovascular fitness, or unhealthy blood markers. Health is more than just what is on the surface.

By tracking the appropriate metrics, you create a data-driven approach to staying healthy, strong, and independent for decades. Regular measurement gives you a baseline, keeps you accountable, and helps you spot problems as early as possible. This is when they’re typically easiest to fix, and the sooner you start on moving those metrics in the right direction, the better!

What is healthy ageing?

Healthy ageing is a multifaceted concept. 

It includes maintaining physical function, mental sharpness, and emotional well-being as you get older. It’s not about avoiding wrinkles or chasing a “younger” appearance; it’s about preserving your ability to do the things you love, avoid preventable disease, and recover quickly from setbacks. The goal is to feel like you are thriving, not surviving!

What healthy ageing metrics should I measure?

The best metrics cover multiple systems: musculoskeletal strength, cardiovascular capacity, metabolic health, and neuromuscular control. Together, they give a clear picture of how well your body is set up for the decades ahead.

Is it too late to get started?

It is never too late to start. Even if you never paid attention to these markers before, improvements are possible at any age. Research shows that people in their 60s, 70s, and beyond can increase muscle mass, boost VO2 max, improve balance, and lower disease risk through targeted lifestyle changes.

The healthy ageing metrics you need to know

The following healthy ageing data points can help you to assess and improve your health, whether you’re getting older or preparing for the future.

Grip strength

One of the strongest predictors of longevity, grip strength reflects overall muscle function and nervous system health. Low grip strength is linked to a higher risk of cardiovascular disease, disability, and premature death.

Target: 

Men >50 kg, women >30 kg (measured with a dynamometer).

How to improve: 

Resistance training, farmer’s carries, rock climbing, and activities that challenge hand strength.

Balance

Good balance and neuromuscular control reduce fall risk. Falls are a major cause of injury and loss of independence later in life.

Measure:

Stand on one leg for 10+ seconds (eyes open), progress to eyes closed. Balance can be quantified using a form of ForceDecks (Calibrated Stability Plates).

How to improve: 

Single-leg exercises, yoga, and proprioceptive training.

Muscle mass & Strength

One of the most important metrics when it comes to healthy ageing is total muscle mass. Muscle supports mobility, metabolism, and resilience. Loss of muscle (sarcopenia) begins in midlife but can be slowed and sometimes reversed through progressive strength training and a good diet.

Measure: 

DEXA scan for muscle mass; perform and track progress across gym-based strength tests for performance improvements..

How to improve: 

Progressive resistance training 2–4× per week, focusing on compound lifts.

Bone density

Low bone density increases fracture risk. It often goes unnoticed until a fall or fracture occurs, but screening with a DEXA scan can help identify issues early. 

Measure: 

DEXA scan (T-score above -1.0 is considered “normal “).

How to improve: 

Weight-bearing and impact-based exercise, plus calcium and vitamin D.

VO2 Max

A direct measure of your cardiovascular capacity and one of the most reliable predictors of lifespan. VO2 is measured in ml/kg/min and tests how much oxygen the body can process and utilise when performing maximal aerobic activity. This measure is also linked to body weight, so overall body composition will affect this value.

Measure: 

Lab-based VO2Max test.

How to improve: 

Interval training, threshold workouts, and consistent aerobic exercise.

Resting heart rate

A lower resting heart rate (RHR) is often a sign of better cardiovascular efficiency. Typically linked to the increase in “stroke volume”, this is the amount of blood that is pumped around the body per heartbeat. A stronger heart produces a higher stroke volume, and therefore doesn’t need to work as hard during rest or when performing daily activities.

A healthy range for most adults is 50–70 bpm for most adults. However, this may be lower in high-performance endurance athletes.

How to improve: 

Aerobic conditioning, stress management, and adequate recovery.

Longevity blood markers

Bloodwork is one of the most powerful ways to assess your internal health. Bloodwork will often reveal risks that aren’t visible from the outside. Tracking these longevity markers regularly can help you spot early warning signs and make targeted changes before issues become serious.

Key markers:

• HbA1c: Blood sugar control
• Fasting insulin: Early insulin resistance
• Lipid profile: Heart disease risk
• ApoB & Lipoprotein(a): Artery clogging & genetic risk
• hs-CRP: Chronic inflammation
• Vitamin D: Bone density & immunity
• Thyroid hormones: Metabolism & energy
• Sex hormones: Muscle, bone, mood
• Kidney & liver markers: Organ health

How to improve: 

Tailored nutrition, training, and medical advice.

How to track longevity metrics & take action

Ready to outlive your years? The following methods are a great place to start in tracking the most crucial healthy ageing metrics. 

DEXA scan

A DEXA scan measures muscle mass, fat distribution, and bone density. Tracking your bone density and muscle mass can help ensure you’re on track to stay as mobile as possible as you age. 

VALD

VALD provides lab-grade tools for assessing strength, balance, and movement control. These tests give accurate insight into full-body strength and mobility. Grip strength and balance assessment are also included.

VO2 Max

VO2 Max is a measure of cardiac efficiency that is highly correlated with overall longevity. This test is typically carried out in a lab to allow for precise measurement, or as a field test for a practical estimate. 

Wearables

Wearables such as fitness watches allow you to track your heart rate, activity levels, sleep, and more. These tools can be an accessible way to track trends in your health over time.

At-home testing

Dynamometers for grip strength, balance drills, online reaction time tests, and consumer blood testing kits.

Healthy ageing is in your hands 

Healthy ageing isn’t luck, it’s a skill. 

With the right metrics at your disposal, healthy ageing protocols can help you stay strong, mobile, and independent for decades. Start with one or two tests, write down your baseline, and set simple improvement goals.

Our healthy ageing services here at My Vital Metrics offer a range of scans, assessments, and 1:1 input to help you live your life as well as you can, for as long as you can.  The sooner you start, the more control you have over how well you age. Take the first step toward improving your healthspan today!

Whether you’re trying to eat healthier, exercise smarter, or simply understand how nutrition supports your wellbeing, omega-3 fatty acids are a great place to start. 

You’ve probably heard the term thrown around in health magazines, on supplement labels, or by your trainer. But what are omega-3 fatty acids, exactly? And more importantly, what do omega-3 fatty acids do for your body?

Let’s break it down.

What are Omega-3 fatty acids?

Omega-3 fatty acids are a type of polyunsaturated fat, often called “healthy fats”. These fats are essential to your body’s function, but here’s the kicker: your body can’t make them on its own. That means you have to get them through food or supplements.

There are three main types of omega-3s you need to know about: ALA, EPA, and DHA. If you’ve ever asked, “What is omega-3?” then this blog is for you. 

Types of Omega-3 fatty acid

ALA: The plant-based omega-3

ALA (alpha-linolenic acid) is found in plant sources like flaxseeds, chia seeds, and walnuts. It’s an important form of omega-3, especially if you’re following a vegetarian or vegan diet. However, there’s a catch: ALA must be converted into EPA and DHA, the two forms your body can use, and only about 10% of it makes it through that process.

This is why people on plant-based diets should consider a supplement like algae oil to ensure they’re getting usable omega-3 fatty acids.

EPA: The inflammation fighter 

EPA (eicosapentaenoic acid) is mostly found in oily fish like salmon, sardines, and mackerel. It’s deeply involved in your body’s inflammatory response and helps support cardiovascular and immune health. Many of the benefits of omega-3s, such as reduced inflammation and heart protection, can be traced to EPA.

DHA: Brain and vision support

DHA (docosahexaenoic acid) is another marine-based omega-3, and it’s vital for brain, nervous system, and eye health. It plays a key role in cognitive function, memory, and even mood regulation. DHA is the most abundant omega-3 fatty acid in the brain, making it essential for mental clarity and focus.

Why are omega-3s so important?

Omega-3 fatty acids impact nearly every system in the body, offering a wide range of health benefits. They help reduce inflammation, support cardiovascular health, boost brain function, improve mental wellbeing, and promote strong joints and vision. So, if you’ve ever wondered, “Is omega-3 good for you”? The answer is a firm yes.

5 key omega-3 benefits

Reduce inflammation

Chronic inflammation is a significant factor in many modern diseases, and omega-3 fatty acids help alleviate it. EPA and DHA generate compounds called resolvins and protectins, which tell the body when it’s time to “switch off” inflammation.

Omega-3s also balance out omega-6 fatty acids, another type of polyunsaturated fat. While both are essential, omega-6s tend to promote inflammation, especially when consumed in high amounts (as found in vegetable oils and processed foods). The interaction between fatty acids is complex, but maintaining a healthy omega-3 to omega-6 ratio may help to reduce the risk of many conditions, including heart disease, autoimmune conditions, and joint problems.

Support heart health 

Can omega-3 lower cholesterol? Research suggests that EPA and DHA can reduce triglyceride levels, slightly lower blood pressure, and even stabilise heart rhythms. They also support healthy blood vessels and may modestly increase HDL (the “good” cholesterol). That’s why many doctors recommend omega-3 supplements or regular intake of oily fish as part of a heart-healthy plan.

Enhance brain function

Your brain is nearly 60% fat, and DHA is a major component of that. DHA and other essential fatty acids help keep brain cell membranes fluid and aid neurotransmission, which is how brain cells communicate.

Studies show that omega-3 fatty acids support cognition, improving memory, reducing mental fatigue, and supporting focus. They’re especially important during childhood brain development and may protect against cognitive decline later in life.

Support eye and bone health

DHA is highly concentrated in the retina and supports both visual development in children and long-term eye health in adults. At the same time, omega-3s help reduce joint stiffness and inflammation, making them a powerful ally for people with arthritis, as well as those recovering from intense exercise.

Improve mental health

Does omega-3 help with depression or anxiety? There’s growing evidence that omega-3 fatty acids, especially EPA, may support mood regulation by influencing neurotransmitters like dopamine and serotonin. Low omega-3 intake has been linked to higher rates of depression, anxiety, and even ADHD. Adding omega-3 fatty acids to your routine may offer a natural way to support mental well-being.

How to add omega-3s to your diet: Foods high in omega-3

Adding omega-3 to your diet may be easier than you think. While oily fish is a popular source of omega-3, there are plenty of plant-based options and supplements available as well. 

If you’re wondering what foods contain omega-3, the lists below are a good place to start. 

Marine sources of omega-3 (EPA + DHA)

• Salmon
• Mackerel
• Sardines
• Anchovies
• Herring
• Cod liver oil
• Algae oil (for vegans and vegetarians)

Plant-based sources of omega-3 (ALA)

• Flaxseeds
• Chia seeds
• Walnuts
• Hemp seeds
• Edamame
• Brussels sprouts

If you’re aiming to eat more foods high in omega-3, start by incorporating oily fish into your diet 2–3 times per week. Plant-based? Then boost your intake of ALA-rich seeds and nuts, and consider a daily algae oil supplement for DHA and EPA.

Can you have too much omega-3?

While omega-3 fatty acids are essential to overall health, it is possible to encounter side effects, particularly with over-supplementation. Consuming too high a dose of omega-3 supplements, such as fish oil, can result in uncomfortable side effects like acid reflux, diarrhoea, headaches, and more. 

The European Food Safety Authority recommends an upper limit of 5,000mg per day for all omega-3 fatty acid types combined. As with any supplement, consult a health professional if you experience any adverse effects. 

Does omega-3 help with weight loss?

While omega-3s won’t replace diet and exercise, they can support weight loss in several indirect ways.

They help reduce inflammation, improve insulin sensitivity, and even support lean muscle mass recovery after exercise. Some research suggests omega-3s may also help reduce appetite and improve mood, which can positively impact eating behaviour.

Final thoughts: Why omega-3 fatty acids matter

To sum it up: Omega-3 fatty acids are essential for health, and the modern diet often falls short. Whether you’re focused on fitness, performance, heart health, or mental clarity, omega-3s can make a real difference to your nutrition and overall health. 

Ready to optimise your health?

At My Vital Metrics, we use data-driven tools to help you understand your health on a deeper level,  from body composition to inflammation markers and beyond. Whether you want to improve your diet, enhance recovery, or track long-term health goals, we’re here to help.

You can book a full blood panel with us to assess inflammatory markers, or book a cholesterol test to make sure your triglycerides are in check.

If you’ve received unexpected DEXA results, you’re not alone. 

Whether this was your first DEXA scan to measure your body composition or you’ve been getting scans for years, there are a variety of reasons you might find yourself surprised by the results. 

In this article, we’ll look at the top reasons for unexpected DEXA results – and what you can do about them. 

What results can I expect from a DEXA scan?

A DEXA scan for body composition is a quick, X-ray-based scan that can be carried out in a medical setting or specialist fitness lab. A DEXA scan is the gold standard measure of body composition and a great way to check you’re maintaining a healthy body fat percentage, amongst other goals. 

Your DEXA scan results will include accurate measures of: 

• Body fat amount & percentage
• Body fat distribution
• Visceral fat 
• Muscle mass
• Muscle distribution
• Calculated resting metabolic rate (RMR)
• Bone density  

These results will be compiled into a comprehensive report and you will also be walked through the results as a part of your DEXA appointment. If you have questions about your DEXA report then this consultation can be a great opportunity to raise these. 

7 reasons for unexpected DEXA results  

You might be experiencing an unexpected DEXA result for a range of reasons. Here are the top variables to keep an eye out for as you interpret your DEXA scan results: 

Hydration levels 

If you’ve ever weighed yourself first thing in the morning or used a smart scale to estimate your body composition, you’ll know that hydration levels can massively affect your results. This is because bioelectrical impedance analysis (the technology used in smart scales and many body scans) uses hydration levels to calculate your body composition. Even small changes in hydration level can have a big effect on the results of a BIA scan. 

Luckily, a DEXA scan is far less sensitive to hydration levels, and you don’t need to abstain from water or other drinks before your scan. However, this doesn’t mean your hydration level won’t affect your results.

In fact, one 2020 study found that acute water ingestion (500mls immediately before a repeat DEXA scan) significantly increased body mass (unsurprising) and lean mass, as compared to a baseline measurement. The increased hydration level had no significant effect on body fat measurements but inflated the measurement of fat-free mass. 

What this means is that while you can drink normally before your DEXA scan, it’s likely sensible to not ingest a large quantity of water immediately before your scan. 

Fasted vs non-fasted results

It’s recommended to fast for at least 3-4 hours before your DEXA scan to ensure your results are as accurate as possible. Unlike a DEXA scan for bone density, which doesn’t require specific preparation, any food or drink consumed before a body composition DEXA scan can affect your results. 

Any food in your digestive system will typically be counted as part of the “lean mass” component of your results. Eating a large amount immediately before your scan could exaggerate your lean mass results. 

For best results, make sure to fast immediately before the scan. Aside from this, you can eat and drink as you normally would, and you don’t need to change your habits in the run-up to your scan. 

Pre-DEXA training or exercise

Training the morning of your DEXA scan can affect your results. Exercise – particularly moderate to high intensity – affects your hydration levels through sweat loss. For this reason, we recommend abstaining from training on the day of your DEXA scan. 

One research study showed that exercising before a DEXA scan could skew results up to as much as 10%. While this study didn’t isolate the effect of exercise from the effect of water or food intake, this likely gives it more real-world applicability. Rather than skip the water, shake, or snack accompanying your workout, it’s likely easier (and more accurate) to wait until after your DEXA to work out. 

Inconsistencies in diet or exercise 

While our first three reasons addressed variables that could skew your DEXA results on the day, there are other reasons you might receive an unexpected DEXA result. 

Perhaps the most common reason for an unexpected DEXA result is that your exercise routine or diet hasn’t been as consistent as you might have liked. Whether it’s from overestimating your activity level, underestimating your caloric intake, or a combination of the two, it’s common to have an inaccurate understanding of where we’re at. This can lead to DEXA results not being as hoped. 

If this is you, then reassessing your BMR (particularly if your weight has recently changed) and ensuring your caloric intake is appropriate for your fitness goals is a great place to start. Check out our personalised BMR & TDEE calculator to get started. 

Caloric tracking inaccuracies 

Our next reason is directly related to the previous one. Even if you think you’ve been fairly consistent in your training routine and caloric intake, it’s still possible to over or under-estimate without the use of proper tracking tools. 

A small change or miscalculation in calories can add up to make a big difference over time, leading to you not seeing the DEXA results you were hoping for. 

For the best chance of meeting your goals aim to track your food intake accurately by:

• Using a food scale for exact measurements
• Avoiding guesswork (including generic brands or approximate quantities)
• Making use of a tracking app like MyFitnessPal
• Ensuring you’re working with an accurate BMR and TDEE 
• Tracking all meals, snacks, beverages, and alcohol

Finally, make sure to give yourself adequate time to work on your goals (whether fat loss, muscle gain, or both) before booking in for a repeat DEXA scan. 

Generic comparison tools 

Another reason you might be surprised by your DEXA results is linked to the tools you’ve been using to track your body composition up to this point. If this is your first DEXA scan, it can be surprising to discover that your understanding of your body composition doesn’t match up with the scan results!

Many of us use easily accessible metrics such as our body weight, BMI (body mass index), or waist: height measurements to assess our health. While commonplace, these metrics have varying degrees of legitimacy and accuracy when it comes to determining our overall health and fitness. 

Even other tools which specifically measure body composition – such as smart scales, bioelectrical impedance analysis, or skin callipers – lack the accuracy of a professional DEXA scan, and can lead us to have an inaccurate understanding of our body composition. Many generic body fat percentage tables, for example, don’t take into account demographic details such as ethnicity, age, sex, or activity level. 

If you’ve found that the results of your DEXA scan don’t match up to your previous understanding of your body composition, don’t worry. As the gold standard in body composition analysis, your DEXA results will give you the most accurate understanding of your body composition, including your body fat percentage, lean mass, and visceral fat. 

If you’re still confused by your results, reach out to My Vital Metrics to schedule a free consultation today. 

DEXA calibration variations

The final reason you might have received an unexpected DEXA result is more technical: the calibration of the DEXA scanner. While all DEXA scanners should, ideally, give the same results, the way the scanner is calibrated can affect your results. 

The DEXA scanner has two main calibration settings: the classic calibration and the NHANES calibration. If your DEXA scan used the NHANES calibration, you could find that your body fat results have been overestimated by up to 5.6% – giving you an inaccurate understanding of where you’re at. 

You can read more about DEXA calibration and how it affects your results in our blog: Are Your DEXA Body Fat Results Right?

If you received your DEXA scan from a provider that uses the NHANES DEXA calibration, you don’t need to get a whole new scan. Simply use our NHANES DEXA Conversion Calculator to convert your existing results. 

Unexpected DEXA results: What next?

Hopefully, you’ve now got a clearer idea of any factors that might have affected your DEXA scan result. 

Depending on the cause of your results, there are a few steps you can take, from amending your diet and exercise routine, reassessing your BMR and TDEE, or getting a repeat DEXA scan.

Still got questions about your DEXA results? Reach out to My Vital Metrics today to receive a free fitness and nutrition assessment!

Weight, BMI, body fat, waist-to-height or waist-to-hip ratios… There are plenty of metrics we can pay attention to when it comes to assessing our body composition.

In this blog, we’ll take a look at body fat percentage and ask what a healthy level of body fat looks like. We’ll outline why body composition matters, what a healthy body fat percentage is, and how to calculate your body fat percentage. 

So, if you’re wondering “What should my body fat percentage be”, you’re in the right place. Let’s get right into it. 

What is body composition?

Body composition describes the percentage of body tissues – including body fat, muscle, and bone – that comprise your body. Your body contains varying amounts of subcutaneous fat, visceral fat, muscle, bone, water, and other tissues including your organs. 

Body composition is an important health and fitness metric and is broadly indicative of your overall health. A body composition scan (such as a DEXA scan) can give you more information on a range of metrics, including the following:  

Body fat

Body fat percentage is a good indicator of overall health and fitness. However, when we talk about body fat, it’s important to distinguish between two key types of fat in the body: subcutaneous fat and visceral fat. A measure of your body fat percentage will include both of these two types of fat. 

Subcutaneous fat sits just below your skin and serves as an energy store. Higher levels of subcutaneous fat can be linked to your genetics, consuming more calories than you burn through activity, insulin resistance, or getting very little physical activity. 

Visceral fat 

The second type of fat, visceral fat, is stored within your abdominal cavity and around your internal organs. 

Visceral fat isn’t visible to the human eye, and can only be measured by using a body composition scan, such as a DEXA scan. However, a high level of overall body fat tends to correlate to a higher level of visceral fat.  A waist measurement is sometimes used as a rough estimate of visceral fat, with a measurement of over 35” (for women) and over 40” (for men) being indicative of a higher level of visceral fat. 

However, high levels of visceral fat aren’t always obvious – it’s possible to have higher visceral fat levels at a healthy weight. This is why a professional body composition scan is the most accurate way to assess your visceral fat percentage and overall body composition.  

Lean mass

Lean mass includes your muscles, as well as your bones, ligaments, tendons, and internal organs.

When it comes to assessing your body composition, your lean mass is just as important as your body fat percentage. Research has consistently linked a higher lean mass (and associated strength training) to a whole host of health benefits, including: 

• Increased strength and functional ability
• Reduced rates of insulin resistance  
• A boosted metabolic rate
• Improved posture and flexibility 
• A decreased risk of injury or falls 
• Positive effect on bone density 

As with other body composition metrics, such as body fat percentage and visceral fat levels, a DEXA scan is the most accurate way to assess your lean mass. 

Why is body composition important?

Body composition is a great predictor of overall health and fitness. Having a healthy body composition can help decrease your risk of developing certain health conditions, such as: 

• Metabolic disorders (including Type 2 Diabetes and insulin resistance)
• Cardiovascular disease (CVD)
• Cardiovascular events such as stroke or heart attack
• High cholesterol

But what does a “healthy” body composition look like? 

Typically, when we talk about a healthy body composition we’re talking about some combination of lower body fat and higher lean mass. However, exactly what these numbers are will depend on your body type, genetics, and fitness goals. An ideal body composition will vary based on your age and sex. 

What is a healthy body fat percentage?

What does a healthy body fat percentage look like? 

The body fat percentages in the chart below show a healthy level based on your age and sex:

There are a lot of factors that can affect your body fat percentage, including your genetics, diet, and activity level. If you’re a professional athlete or consistently active, you may have a lower body fat percentage than those shown. 

What is a healthy body fat percentage for women?

A healthy body fat percentage for women will typically fall between 15-33%. For optimal fitness, you may want to aim for a body fat percentage of 16-25% – however, this will depend on your age. 

While it’s possible to maintain a body fat percentage lower than 15% – typically for competition – this level can lead to risks such as the loss of your menstrual cycle, development of low bone density or osteoporosis, and feelings of fatigue. 

Not sure what your body fat percentage is? We’ll outline the best ways to assess your body composition later in this article. 

What is a healthy body fat percentage for men?

A healthy body fat percentage for men will typically fall between 8-19%. For optimal fitness, you may want to aim for a body fat percentage between 10-15%, depending on your age. 

While a single-figure body fat percentage might be impressive, it typically isn’t sustainable for everyday life outside of fitness competition. Extremely low levels of body fat can lead to muscle loss, nervous system damage, dehydration, or low bone density and the development of osteoporosis. 

What is a healthy visceral fat percentage?

Visceral fat is an incredibly important metric when it comes to assessing your overall body composition. You can use the visceral fat chart below to assess whether your level of visceral fat is ideal or puts you at an increased risk of cardiovascular disease. 

The best way to accurately measure your visceral fat levels is via a professional DEXA scan for body composition. If you’re concerned about your level of visceral fat, there are actions you can take to lower it, including: 

• Eating a diet high in fresh foods, fibre, and good quality fats 
• Engaging in regular exercise 
• Incorporating both cardio and strength-training workouts  into your week
• Having a good regular sleep pattern and taking steps to ensure good sleep quality 
• Substantially lowering, limiting, or eliminating your alcohol intake 
• Limiting your consumption of certain fats, including trans fats
• Managing your psychological and physiological stress levels. 

How to calculate body fat percentage 

With so many different ways to measure (or estimate) body fat percentage, it can be hard to know which is best. Let’s take a look at some of the most popular body fat measurement methods. 

DEXA scan 

A DEXA scan is the gold standard in body composition testing and is the best way to accurately measure your body fat percentage. In addition to calculating your body fat percentage, a DEXA scan also measures these metrics:

• Fat mass and distribution
• Visceral fat
• Android: gynoid ratio
• Fat-free body weight
• Muscle mass and distribution
• Muscular balance
• Bone density 

Plus, unlike the other body composition analysis methods on this list, a DEXA scan can tell you not just how much body fat you have, but where you are storing it. 

Bioelectrical impedance analysis 

You might have encountered bioelectrical impedance analysis (BIA) in your smart scale. BIA measures the rate at which an electrical current travels through the body to calculate an estimate of body fat mass. Then, an estimate of body fat percentage is calculated using demographic information such as sex, age, height, and weight. 

Crucially, this is an estimate – not a measurement. However, BIA-enabled scales can be an inexpensive and accessible way to track trends in your body fat percentage at home. Since DEXA scans can only be performed once every 2-3 months, keeping track of your body composition with BIA can be a great way to stay informed in between scans.  

Skinfold measurements 

A skinfold test is carried out using a piece of equipment called skinfold callipers which use skinfold thickness as an estimation of body fat percentage.

Skinfold measurements are usually taken from a few different locations, including the abdomen, triceps, quadriceps, below the shoulder blade, above the hip bone, and mid-chest area. These measurements can be input into an online body fat percentage calculator to calculate an estimate of body fat percentage. 

Are there limitations to body fat percentage measurements?

The biggest limitation of body fat percentage measurements is their accuracy. 

When measured using a precise and reliable method such as a professional DEXA scan, body fat percentage measurements are highly accurate and a great tool for assessing overall health. However, inaccurate measurements can be misleading at best – and damaging at worst. 

If you’re looking to better understand and improve your body fat percentage, getting a professional DEXA scan for body composition is the best place to start. 

Which is better: BMI or body fat percentage?

If you’re looking to assess your overall health and fitness, you might have started by weighing yourself and calculating your BMI. 

BMI takes your height and weight and performs a simple calculation to determine whether you are a healthy weight for your height and sex. BMI is commonly used in medical and fitness settings alike to provide a quick estimate of your health. 

However, BMI frequently fails to offer an accurate picture of a person’s health. Not only is BMI more accurate on a population level than it is for a specific individual, but BMI is also more inaccurate for certain groups of people, including certain ethnic groups, people who are extremely tall or short, and those with a higher muscle mass. 

The biggest flaw in the use of BMI for assessing health may lie in this last point – when BMI uses your weight, it doesn’t distinguish between weight from fat mass and weight from muscle mass. For this reason, an “overweight” or “obese” BMI could reflect either a person with a high level of body fat or a high level of muscle mass – there’s no way of knowing from this single figure. 

Unlike BMI, your body fat percentage is a measure of your body composition and offers a better picture of your overall fitness level. Other measures – such as waist size and waist: height ratio – have also been shown to be better predictors of certain health conditions, such as Type 2 diabetes and cardiovascular disease, than BMI.

So, if you’re wondering if BMI or body fat percentage is more accurate, the answer will almost always be body fat. If you calculate your BMI, make sure to take the result with a grain of salt – and take your current body composition into account, too. 

Need help reaching a healthy body fat percentage?

The single most important aspect of reaching a healthy body fat percentage is to know exactly where you stand now. Understanding your current body composition via an accurate and reliable method can help you to know the following:

• How much weight should I be looking to lose/gain?
• How much muscle mass do I have and do I need to take that into account?
• What amounts of food should I be eating to support my goal as best I can?

And then as the plan progresses:

• How is my current plan working, and do I need to change anything in order to continue to achieve my goals?

The best way to accurately assess your body fat percentage and overall body composition is with a professional DEXA scan.

Whether you’re just starting out on your fitness journey, or looking to optimise your performance, My Vital Metrics is here to help you reach your full potential. Our DEXA scans for body composition and bone density are a great investment for anyone looking to improve their health and fitness. 

To find out more or to book your free fitness and nutritional consultation, reach out to My Vital Metrics today!

Blood tests play a crucial role in offering insights into our overall health and fitness. 

In this article, we’ll take a look at the best blood tests for longevity and healthy ageing, as well as some additional scans and tests for longevity. 

What can longevity blood tests tell us about our health?

There are a few ways that blood tests can offer information on longevity. Blood tests can: 

• Assess our current health status
• Indicate the presence (or risk) of chronic disease
• Identify nutrient or mineral deficiencies
• Assess inflammation levels 
• Measure hormone levels 
• Assess markers of cellular health 
• Assess risk factors for age-related disease 

Specifically, longevity blood tests can look at: 

• Metabolic health (including cholesterol, glucose, and liver and kidney function)
• Cardiovascular health 
• Endurance and recovery 
• Hormonal health 
• Inflammation levels 

Longevity testing can help identify risk factors or markers of disease early, giving you time to take action. By correcting any deficiencies and addressing risk factors early, you can help prevent (or delay) the onset of age-related diseases, and safeguard your health as you age. 

The most important blood tests for longevity

Let’s take a look at the most important blood tests for longevity, what they test, and why they’re important. 

Blood glucose

While we might typically associate measuring blood glucose levels with the management (or prevention) of diabetes, blood glucose levels are a useful metric for everyone. 

How efficiently our body metabolises glucose is a key marker of longevity. Even slightly raised blood glucose levels – within a normal range – can impact our health over time. Blood glucose spikes are linked to cardiovascular damage and premature mortality, as well as higher body weight and BMI and increased hunger after meals. 

There are a few different ways to measure blood glucose levels, including:

• • Fasting plasma blood glucose (FPG) test: Measures blood glucose levels after 8-12 hours of fasting.
  • HbA1c test: Measures blood glucose levels over the last 30 days; doesn’t require fasting.
  • Oral Glucose Tolerance Test (OGTT): Measures blood glucose levels after the ingestion of a high-sugar drink to measure response to glucose.
  • Continuous blood glucose monitoring: Measures blood glucose continually throughout the day – both in those with diabetes and without.  

In addition to functioning as diagnostic tools for diabetes and prediabetes, blood glucose tests can be informative as a measure of overall health. These tests are excellent indicators of metabolic health and insulin sensitivity and can help predict longevity. 

Our on-the-spot HbA1c blood test at My Vital Metrics is a great place to start in understanding your blood glucose levels and diabetes risk. 

Lipid panel 

A lipid panel is a type of blood test that measures your cholesterol. A lipid panel typically includes measures of total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides. A lipid panel test can assess whether your cholesterol falls into a “normal”, “intermediate” or “high risk” category – this information can be the starting place for making lifestyle changes to reduce your risk and increase longevity.  

In addition to a lipid panel test, you might choose to get more advanced cholesterol measures, such as:

• Lipoprotein (a) (Lp(a)-P) test: Measures the amount of Lp(a) (a type of cholesterol linked to CVD) in your blood.
• Apolipoprotein A1 (ApoA1) test: Measures the amount of ApoA lipoprotein (a protein that transports HDL cholesterol) in your blood. 
• Apolipoprotein B (ApoB) test: Also known as the LDL-P test, this measures the amount of ApoB lipoprotein (a protein that transports LDL cholesterol) in your blood. 
• ApoA: ApoB ratio test: Measures the ratio of  ApoA and ApoB lipoproteins in your blood. 

High cholesterol is a risk factor for the development of cardiovascular disease, which is associated with reduced longevity. While all measures of cholesterol can prove usual, Dr Peter Attia recommends the Lp(a)-P and ApoB tests specifically when it comes to promoting longevity. 

If you’re interested in assessing your risk and increasing longevity, you can assess all these biomarkers through the Optimal Health Blood Test at My Vital Metrics. 

Inflammation markers 

While inflammation is a natural response of the immune system to infection, chronic inflammation can become a problem. 

Chronic inflammation is an ongoing low-level type of inflammation. This can be a symptom of autoimmune conditions such as rheumatoid arthritis, systemic lupus erythematosus (lupus), inflammatory bowel disease (IBD), and multiple sclerosis (ME), or a side effect of certain lifestyle choices or high levels of stress. 

Chronic inflammation can be dangerous as there may not be any obvious symptoms to begin with, but – over time – high levels of inflammation can wreak havoc on our health. Inflammation has been linked to a wide range of health conditions, including cardiovascular disease, stroke, diabetes, chronic respiratory conditions, cancer, and heart disorders. 

You can check on your levels of inflammation with a blood test for C-reactive protein or high-sensitivity C-reactive protein – two biomarkers of inflammation. 

Hormone levels 

Hormones are essential in the day-to-day functioning of the body. Certain hormones also play a role in how well we age, such as thyroid hormones (T4 (free thyroxine) and TSH) and sex hormones (such as testosterone, oestrogen, and progesterone).

In addition to impacting metabolism, thyroid health can have knock-on effects on many other areas of our health, such as our cardiovascular, reproductive, digestive, and mental health. A thyroid panel test (or blood test panel that includes this) can screen for markers of hypothyroidism or hyperthyroidism, the two most common thyroid conditions. 

Complete blood count

A complete blood count (CBC) is a basic blood test that takes a look at your overall health. A complete blood count measures the amount of red blood cells, white blood cells, haemoglobin, hematocrit, and platelets in your blood. 

This test can be used to quickly screen for conditions such as anaemia and blood disorders, as well as highlight signs of infection and assess how well your blood clots. There is also research to suggest that cardiovascular and metabolic disorders can be predicted based on CBC metrics. 

While a full blood count won’t directly predict longevity, it’s an important blood test to have done as part of a general health check up. 

Other types of longevity test

Blood tests can offer a wealth of information about our health and longevity, but there are other tests that can give additional insights. Let’s take a look at 3 of the top tests for longevity:  

DEXA scan 

The DEXA scan is the gold-standard in body composition analysis. A DEXA scan can tell you a wide range of body composition metrics, including your: 

• Fat mass & body fat percentage
• Lean mass & lean mass percentage
• Visceral fat
• Fat and lean mass distribution
• Android: gynoid ratio
• Bone density
• Resting metabolic rate (RMR)

When it comes to longevity, the optimal body weight and BMI have been subject to extensive discussion. However, when it comes to body composition, things are a little clearer. Higher lean mass and lower fat mass are both strongly associated with decreased risk of mortality. Specifically, high levels of visceral fat – the “hidden” fat around our organs – are linked to a higher risk of cardiovascular disease, type 2 diabetes, high blood pressure, high cholesterol, and certain cancers. 

There are many ways we can work to improve our body composition, and getting a DEXA scan is a great way to assess where we stand and keep an idea on hidden metrics such as visceral fat. 

VO2 Max test

The gold standard in cardiovascular assessment, the VO2 Max test is a graded exercise test that measures maximal oxygen uptake. 

The VO2 Max is an incredibly important test for longevity, as it has been shown to have an inverse relationship with all-cause mortality – the higher your VO2 Max score, the greater the reduction in risk of death by all causes. 

One of the benefits of measuring and understanding your VO2 Max in the context of longevity is that increasing your VO2 Max is absolutely achievable – and you don’t have to be an elite athlete to see the difference! Even improving from a below average VO2 Max score to an average score is estimated to decrease your risk of mortality over the next decade by as much as 50%. 

Grip strength test 

Our final longevity metric is a bit of a surprising one – grip strength!

Research shows that grip strength is a key metric for predicting longevity, with weak grip strength being consistently linked to faster ageing. In fact, grip strength is such a strong predictor, that it even predicts longevity more successfully than blood pressure.

Curious about how your grip strength stacks up? Book a functional movement assessment to find out. 

Longevity blood testing to outlive your years

At My Vital Metrics, our Outlive Your Years bundle is specifically designed to target metrics that predict longevity. Inspired by the work of physician and author Dr Peter Attia, the Outlive Your Years bundle is a comprehensive health screen that includes body composition, cardiovascular, and functional strength tests. Want even more detail? Our Optimal Health blood test panel makes a great addition for anyone looking to optimise their health as they age. 

To find out more, or to schedule a free health and fitness consultation, reach out to My Vital Metrics today.

As life expectancy increases, many of us are living longer – but are we living healthier?

There are over 11 million people in the UK aged 65 and over – 19% of the overall population. As the average age of the population increases, it’s never been more important to understand what helps us not only live longer, but live well for longer. But what does it mean to age well? 

In this article, we’ll ask what ageing well looks like, what helps us to stay healthy as we grow older, and outline some healthy habits that research tells us have the maximum impact on longevity. 

What is healthy ageing?

The World Health Organisation (WHO) defines healthy ageing as “the process of developing and maintaining the functional ability that enables wellbeing in older age.” 

This is quite a technical definition, so let’s take a look at what it would look like in practice. From this definition, we can see that healthy ageing: 

• Is an ongoing process
• That both develops and maintains functional ability
• To encourage wellbeing in older age

When we talk about functional ability, we’re talking about our ability to perform and enjoy the basic activities of daily living, without excessive pain or fatigue. This includes to:

• Meet basic needs
• Learn, grow, and make decisions
• Be mobile
• Build and maintain relationships
• Contribute to society 

As we age, factors such as chronic disease, pain, fatigue, or isolation can affect our functional ability, impact our physical and mental health, and have a significant effect on our experience of ageing. 

Healthy ageing is about how we can remain active, mobile, and connected in later life. This is closely linked to the concept of longevity. 

What is longevity? 

Longevity describes how long and how well a person lives. There are a few different definitions, but longevity research is concerned with promoting an active, independent, and purposeful life throughout the lifespan, including into older age. The number of years a person spends in good health and free of chronic disease is known as their health span. 

Longevity vs. lifespan

While they’re related terms, longevity is not the same as life span. Lifespan refers to the length of a life, longevity refers to the length and health of a life. Research in the field of longevity asks questions not only about how we can live longer, but how we can live healthier, and how to control (or even reverse) the marks of ageing. 

What does ageing well look like?

Ageing well can look different for different people. Some common markers of healthy ageing include: 

• The absence of chronic disease
• Mobility
• Independence
• Mental capacity
• Financial security
• Social connections
• A sense of purpose
• Resilience in the face of difficulties
• Life satisfaction and enjoyment 

Overall, ageing well “promotes personal behaviors and life-course environments that limit functional declines, especially those caused by chronic conditions, to help older adults maintain their independence and health. Ageing well emphasizes the idea that people can maintain satisfying and healthy lives as they age by exercising the choices that optimize healthy, active, and secure lives.”

4 factors affecting healthy ageing 

How long we live – and what our experience of ageing is – is affected by a variety of intersecting factors, some of which fall within or outside of our control. Understanding these factors can help us to prioritize the habits that will have the maximum impact on longevity within our specific circumstances. 

Genetics

The first factor that affects healthy ageing is our genetics. It’s estimated that approximately 25% of the variation in human longevity is determined by genetic factors. Some of the ways genetics affect how long we live is via effects on cell maintenance and metabolism, as well as genes specifically affecting: 

• DNA repair
• Telomere conservation
• Free radical management
• Nutrient-sensing signaling
• Lipoprotein metabolism
• Cardiovascular homeostasis
• Immunity
• Inflammation

Genetic factors are largely outside of our control, but thankfully aren’t the whole story when it comes to how long we live. Other factors include our environment, health behaviours, the medical care we have access to, and various other social factors.

Environment

Environment plays a significant role in longevity. Environmental factors can relate to the large scale (such as geographical location) or the small scale (such as pollution, air quality, or access to nature). For example, living in a heavily polluted area negatively impacts several aspects of ageing, including how well our mitochondria function, inflammation levels, and the number of senescent (damaged) cells in our bodies. 

Some environmental factors that affect longevity include:

• Air quality
• Atmospheric pressure
• Temperature
• Humidity
• Presence of pollutants 
• Access to clean water

Medical care and social factors 

Access to medical care, which is largely dictated by geographical location and economic status, affects longevity. Similarly, social factors such as financial security, safe housing, education, access to an integrated healthcare system, social care provisions, and access to transportation also affect how long (and well) we live. This also includes our social systems – whether we’re socially isolated or can participate in meaningful social relationships. Research has found that loneliness is detrimental to human health. One study found that loneliness in people over the age of 60 was associated with a higher risk of functional decline and death by all causes.  

Health behaviours 

Finally, the behaviours we do or don’t engage in significantly impact how we age. This factor is the easiest to control and plays a vital role in how well and long we live. While individual behaviour doesn’t form the entire picture of longevity, there is thankfully plenty we can do to positively influence our lifespan and prioritise ageing well. 

Healthy habits to outlive your years

There’s a lot of research on individual behaviours that promote or decrease longevity. We’ve sifted through the data to round up the top 9 actions for healthy ageing – let’s get into them. 

Stop smoking

One of the most impactful choices you can make to promote healthy ageing – and healthy living at any age – is to quit smoking. 

After the age of 35-40, a year of smoking reduces a person’s lifespan by approximately 3 months. Smoking is an established mortality risk, increasing the chance of death from all causes, and is linked to the development of over 50 health conditions. Not only is smoking one of the biggest causes of death and illness in the UK but it is specifically linked to lower well-being for older adults, with current smokers experiencing higher rates of depression than ex-smokers or those who have never smoked. 

Quitting smoking can be a challenge when done on willpower alone, but help is available. Reach out to your GP for more advice on how to quit successfully, or check out NHS Smokefree for more information. 

Eat a varied, healthy diet that promotes longevity 

It’s no secret that the food we eat has a huge impact on our overall health, and it can also work to promote – our limit – our longevity.

Eating healthily to promote ageing well doesn’t need to be overly restrictive, either in terms of caloric intake or the omission of specific foods. Rather, focus on creating colour and variety in your meals, and eating regularly. 

Research suggests it can be beneficial for longevity to base your diet around the following food types:

• Fruits and vegetables
• Whole grains 
• Nuts
• Legumes
• Fish
• White meat
• Eggs and dairy products 

And limit consumption of the following food types: 

• Processed meat
• Red meat
• Refined grains
• Sugar-sweetened beverages

A Mediterranean diet, high in fruits and vegetables, whole grains, pulses, and healthy fats, remains a great dietary option for many people. The “diet” (which focuses on an overall style of eating without restricting food groups entirely) has been shown to protect against various cancers and cardiovascular disease while improving longevity. 

Other diets, including those that feature caloric restriction, intermittent fasting (IF), or periodic fasting (PF) have been shown to have a positive effect on lifespan extension in animal studies. More research is needed to establish whether these eating patterns show the same effects in humans. 

Stay physically active – or create new opportunities for movement

Being physically active is a crucial factor in ageing well, and a habit that is well worth establishing early.

Staying active can lower our risk of heart disease, stroke, diabetes, and cancer,  boost self-esteem and overall well-being, improve sleep, and increase energy. Moderate to vigorous physical activity has the wide-reaching benefit of improving cardiovascular health, improving the body’s ability to circulate blood and supply muscles with oxygen. The best way to assess cardiovascular fitness and aerobic endurance is through a VO2 Max test. Not only is the VO2 Max the gold standard measurement of aerobic fitness, but it’s also a metric that has been closely linked to longevity. 

Physical activity in older adults is linked to independent living, access to social support, improved immunity, and resistance to illness. If you’re already active, then maintaining this is one of the best things you can do to maintain mobility and independence. If you’re not active, then creating new opportunities for movement – even if that’s as small as a short walk or time spent stretching – can help pave the way to a healthier future. 

Keep your brain active

Just as staying physically active is important to healthy ageing, so is staying mentally active. Cognitive stimulation plays an important role in staying sharp as we age, as cognitive decline becomes more likely. Cognitive decline can involve changes to working memory, decision-making, processing speed, and executive function, and have a significant negative impact on quality of life in later years. 

Taking care of our physical health can help to prevent cognitive decline, as can engaging in intellectually stimulating activities, maintaining social connections, and learning new things. The phrase “use it or lose it” applies to our cognitive capacities as well as muscles! From engaging in meaningful activities or hobbies, volunteering, or spending time with others, to completing brainteasers or puzzles, reading, or learning a new skill or language, there are endless ways to stay active and engaged as we age.  

Reduce alcohol consumption  

The effects, benefits, and risks of alcohol consumption are heavily researched. Research consistently finds that heavy alcohol consumption is linked to a higher risk of cardiovascular disease (CVD). However, there is wide debate over the effects of moderate alcohol consumption, with some studies suggesting moderate consumption might even be beneficial to our health and longevity. 

Dr. Peter Attia recently drew attention to this topic, highlighting the role reduction of alcohol consumption can play for cardiovascular health. A cohort study of 371,463 individuals found that all levels of alcohol consumption had a negative impact on cardiovascular health and that this was a linear relationship that saw heavier alcohol consumption linked to a higher risk of CVD. This means that any reduction in alcohol consumption has the potential to be beneficial for our health, whether or not total abstinence is the goal.

Stay well hydrated

Staying hydrated might sound obvious as a healthy habit, but it’s estimated that only 53% of the UK population is optimally hydrating each day! Dehydration can lead to serious health outcomes and can be exacerbated in the elderly. 

A 2023 study found that dehydration – leading to increased serum sodium – was associated with increased biological age, the development of chronic disease, and death at a younger age. To stay well hydrated, aim to drink 6-8 glasses of plain water per day. The NHS notes that lower-fat milk and sugar-free drinks can also be good options for staying hydrated.

Make sleep a priority 

Sleep is essential for bodily growth, healing, and repair. As we age, sleep can become harder to come by – sometimes due to pain, nausea, medication, or an existing sleep disorder, and sometimes for no discernible reason. Our circadian rhythms can change with age, and insufficient exposure to daylight can exacerbate this. Poor sleep is linked to a variety of negative health outcomes in older age and can contribute to cognitive decline. 

Sticking to a regular sleep schedule and setting yourself up for quality, restorative sleep can help to minimise the negative impact of ageing on your sleep. Identifying any root causes of sleep difficulties (such as pain, insomnia, stress, or sleep apnea) can help tackle these head on. Maintain social connections 

Take care of your mental health 

Around 14% of adults over 60 live with at least one mental health condition, with anxiety and depression being the most common. Taking care of our mental health is a key part of ageing well, and there are a variety of ways to do so. Managing stress, maintaining social connections, engaging in meaningful activities, getting time outside in nature, and staying active are all great ways to prioritise taking care of our mental health. 

Many of the healthy habits on our list have intersecting effects and benefits. For example, maintaining mobility can open up avenues for greater social interaction and independence, and have a positive knock-on effect on mental health.

What else can we do?

In his book, Outlive: The Science and Art of Longevity, Dr. Peter Attia addresses the ‘4 horsemen of chronic disease’’ – cardiovascular disease, type 2 diabetes, cancer, and dementia (and other neurodegenerative diseases). These four disease areas account for 80% of deaths in non-smokers over the age of 50, and working to prevent them is one of the best actions we can take to live well for longer.

Many of the healthy ageing tips shown in this article will help to reduce the incidence of these diseases or protect from them, but Dr. Attia advocates there is nothing that can substitute getting tested. 

Knowing your risk factors and addressing them is hugely important. This means knowing your cholesterol figures, and getting appropriate treatment if necessary to manage this, knowing your blood sugars and managing this with lifestyle before it becomes an issue, knowing your body composition and muscle mass and working to build these into the most health-promoting composition for you, and where there is known incidence of cancer in the family, getting early screening for this.

This knowledge, arising from regular testing, will ensure that you are on the best path to ageing well.  

Ready to outlive your years?

Hopefully, the recommendations in this article have offered some insights into the actions you can take to promote ageing well. If you’re looking for more personalised information to help you live longer and healthier, then health and fitness testing can help to check you’re on the right track. 

Here at My Vital Metrics, our Outlive Your Years Bundle is the ultimate healthy ageing package – a health MOT. Inspired by the work of the physician and best-selling author Dr. Peter Attia, our curated selection of tests is a comprehensive health and fitness checkup designed to give you the information you need to keep you living well for longer. 

To find out more, or to schedule a free health and fitness consultation, reach out to My Vital Metrics today.

Whether you’re an athlete looking to optimise your performance, a gym goer looking to increase your functional fitness, or simply interested in prioritising moving well as you age, improving agility is a crucial workout consideration. 

But what is agility, and how can you improve it?

In this article, we’ll outline what agility is, why it matters, and share 5 of the best exercises to improve agility. Ready to learn how to improve agility? Let’s get started. 

What is agility?

Agility refers to the ability to change direction, at speed, with ease. Being agile requires a mixture of speed, power, flexibility, and coordination. It also requires a lot of joint stability, as they are being put into compromising positions, and under varying levels of strain. When combined, these skills equip us to move easily, navigate obstacles, and adjust course. 

Agility is an essential component of most sports – particularly those that require fast change of direction. Team sports such as football, basketball, rugby, and hockey require fast responses to both the ball and other players. Similarly, individual sports like tennis and squash require rapid movement in response to the ball, while sports like skiing, surfing, and snowboarding call on the athlete to respond to the elements while moving at speed. 

Why is agility important?

In addition to improving sports performance, incorporating exercises to increase agility has a range of benefits. 

Agility training helps to: 

• Improve overall fitness
• Help injury prevention and reduce the chance of falls in older adults
• Improve functional movement and body awareness
• Boost calorie burn 
• Improve cardiovascular fitness
• Increase workout engagement and program adherence – agility training is fun!
• Improve cognitive functioning, including working memory and attention
• Improve mobility 

With so many benefits, getting more agile is a great SMART fitness goal to prioritise this year. 

Who needs to do agility training?

Agility is an essential training component for almost all athletes. Many agility drills mimic the skills and movements used during sports that include quick changes of direction, such as football, and agility training is a common component of athletic training. 

However, agility training isn’t only for athletes – pretty much everyone can benefit from incorporating agility training into their workout regime. Agility is a key element of functional fitness, which is a core element of workout programs like Crossfit and Les Mills. Functional fitness prioritises building strength through movements that support activities of everyday living, such as lifting, carrying, bending, and reaching. Functional workouts can be a great way to improve mobility, balance, and flexibility, and encourage injury prevention as we get older.

What is agility training? 

There are endless training exercises to improve agility, and agility training doesn’t need to look one specific way. 

Whether you incorporate agility drills into an existing workout or train agility separately, the key is to incorporate a range of drills that build upon basic movements with increasing control, speed, and complexity. This could be as simple as a series of shuttle runs, alternating between a run, shuffle, and lateral step. 

Agility training doesn’t need to be a separate workout if you don’t have the time – many agility workouts can double as cardio training, and agility drills also make a great warm-up. 

How to improve agility: 5 training drills to improve agility and speed 

Ready to get started improving your agility and speed? Incorporate the following drills into your agility training 1-2 times per week and watch your agility improve. 

Plyometric box drills

Plyometric exercises focus on building explosive power, agility, and speed. Box drills are a great place to start, with endless variations to experiment with and build up to.  

What you need: A padded or unpadded plyometric box or box step (alternatively, find a sturdy step or bench in your home or local park). Choose a box between 14-36 inches in height – you can start small and build up. 

Drills to try: 

• Forward step-ups
• Lateral step-ups
• Box jumps
• Box jump overs
• Squat jumps
• Burpee box jumps 

How to get started: Start with a forward step-up drill. Position yourself with feet facing the box, and use a controlled movement to step up one leg at a time. Then, repeat the movement in reverse to step back down. This basic step can be repeated as many times as you like. 

Once you’re confident, add lateral step-ups, or work towards box jumps or squats, which build explosive power. 

To complete a box jump, begin with feet facing the box, shoulder-width apart. Bend your knees, and using your arms to create power, jump up onto the box, landing with feet together. Immediately jump back down. This is one rep. 

Reps: 1 set = 10 steps (1 step = step up and down) or 10 jumps (1 jump = jump up and down). Complete 3 sets, or to exhaustion for jumps. 

Coaching tips: Prioritise good form before using a taller box. For box steps, focus on pushing yourself up through your leading foot, and support yourself through your core, without straining forward. For box jumps, complete as fast as you’re able without comprising form, and aim to minimise the time between landing and jumping again. 

Ladder drills

A popular schoolyard exercise and football drill, ladder drills are an accessible agility exercise, regardless of your existing fitness level. The need for fast footwork, precision, and changes of direction make this drill a must for improving agility. 

What you need: An agility ladder (or chalk to draw a ladder on the ground); an open indoor/outdoor space. Incorporate a plyometric hurdle for bonus explosive power!

Drills to try: 

• 1-in (1 foot in each box, alternating left, right)
• 2-in (2 feet in each box, alternating left, right)
• Single leg hop (Hop the ladder! Complete on your left leg, then right, then alternating)
• Side shuffle (Facing sideways, place both feet into each box in succession)
• Carioca sideways run (Run sideways, each foot crossing the other as you move)
• In-in-out-out (Both feet in, followed by both feet out to form a straddle position over the ladder)

How to get started: Lay the ladder flat on the ground, and begin with feet facing the ladder. Start with a 1-in ladder run, 2-in ladder run, or single-leg hop drill. As you gain confidence, build up your speed, go in reverse, or try some of the more advanced drills on the list. Add a plyometric hurdle at the end for a burst of power!

Reps: Complete 2-4 sets of 3-5 reps of each drill, with 60 seconds recovery in between sets. 

Coaching tips: Engage your core, with your pelvis tucked under. Pump your arms to add power to your run, and keep your head (and eyes) facing forward. Focus on clearing each step of the ladder neatly and with good form before increasing your speed. 

Plyometric hurdles

Plyometric hurdles can be used for a vast range of agility drills, and encourage coordination, speed, and explosive power. 

What you need: Plyometric hurdles (20cm-50cm); a clear indoor/outdoor space. Scissor hurdles are a great option for easy height adjustment. 

Drills to try: 

• 1-step (A running hurdle drill with 1 step between hurdles)
• 2-step (A running hurdle drill with 2 steps between hurdles)
• Standing hurdle jumps (A static hurdle jump with feet together)
• Multi-directional hops (Forward and backward hurdle jumps in succession) 
• Lateral hurdle jumps (A sideways jump that starts at a 90° angle to the hurdle)

How to get started: Set up hurdles with equal spacing, taking stride length into consideration. A standard hurdle setup includes five hurdles at 33 inches high, spaced 1.5 meters apart. 

Start with a basic 1-step hurdle drill to get acclimated to the hurdle setup. This is a quick run through the line of hurdles, with one foot stepping down in between each hurdle. From there, introduce standing hurdle jumps to build agility and power. 

Reps: 3 sets per drill, with 60 seconds of recovery in between each set. 

Coaching tips: Focus on keeping the hurdles standing before you work on building up speed. Once you can consistently complete the drill without knocking any hurdles, experiment with drill type, hurdle spacing, and the number of hurdles you use in the drill. The ability to consistently clear the hurdle with good form is more important than the height – focus on a clean takeoff, successfully clearing the hurdle without knocking it, and a supportive landing.  

Jump rope

Jump rope is a high-impact, full-body exercise that’s a great addition to your agility workout. Not only does jump rope build agility and speed, but it’s also an excellent way to get your heart racing and build cardiovascular fitness. Plus, with practice, you’ll be able to build endurance, coordination, and power – and maybe even throw in an impressive move or two. 

What you need: A jump rope and a clear indoor/outdoor space. 

Drills to try: 

• Slow jump (Double feet jumps, 2 jumps per rope turn)
• Quick jump (Double feet jumps, 1 jump per rope turn)
• High knee steps (1 foot touches down at a time, raising your knees to your chest)
• Criss-cross steps (Alternate between left foot crossing right to right foot crossing left. Add a neutral jump in between for an easier version)
• Twist (double feet jumps, twisting your hips to alternating sides on each jump)
• Ali shuffle (Starting with staggered feet, jump and switch feet positions. A great one for coordination)
• Single leg jumps (Hop, but with a jump rope! Alternate legs per set)
• Hurdle steps (Combine a high knee step with a lateral movement. Great for ankle stability and balance).

How to get started: Find a clear space, and warm up with some slow jumps for 60 seconds. Pick a drill, and complete 10 sets of 30 jumps. If this is too easy, increase the reps or take it faster. 

Reps: Depending on your stamina, track sets in reps, or set a stopwatch with a time limit. Try 10 sets of 30 jumps for each drill, with 30 seconds of recovery in between. 

Running drills 

Running drills hit several training points simultaneously – they’re a great lower body workout, help build power, speed, and endurance, and build cardiovascular fitness. Short, focused running drills that incorporate changes of direction or speed are a great way to improve your agility. 

What you need: A space to run! While a treadmill can work for sprint drills, an open space provides more options for different types of running drills.  

Drills to try: 

• Shuttle runs (Sprint drill: run between two markers spaced 20m apart, touch down, change direction, and run back)
• High knee runs (Set up as a shuttle run, but run with high knees)
• Lateral runs (Set up as a shuttle run, but run side-to-side. 
• Box drills (Working within a square of 4 cones: sprint, shuffle, backpedal, and shuffle each side of the “box” in turn)
• Run-shuffle-shuffle-run (A straight line drill between 3 cones: run, then shuffle, shuffle, and run again)

There are endless variations of these popular running drills. As you increase your agility, mix things up to keep yourself on your toes – literally. 

How to get started: In an open space, set up 2 cones 20m apart. Warm up with a jog and touch down to each cone. Then, progress to sprint drills, running to each marker, touching down, and running back – as fast as you can. For an alternative, run around the cone as tightly as possible at each end. Once you’re comfortable, progress to other movements in the same formation, such as high knees, lateral runs, or backward runs. 

Reps: Complete 3-5 sets of 10 reps, with 60 seconds of recovery in between. 

Coaching tips: Running drills can be as accessible or challenging as you want. Add resistance for more of a challenge. To switch things up, combine running drills with ladder drills or hurdle drills, or create an obstacle course featuring a mixture of the drills from this list!

Test your agility with a functional movement assessment 

Agility and moving well don’t have to be out of reach. By consistently incorporating the drills outlined in this blog, you can work towards greater agility, improve your sports performance, and experience greater ease of movement in your daily life. 

If you’re not sure where to start, an agility test and assessment of your range of movement can give you a concrete baseline to build upon. At My Vital Metrics, our dedicated sports lab brings together the very best in scientific testing.

In our functional movement assessment, we assess your current functional strength, flexibility, and range of movement. We start off each functional movement assessment with a large compound movement to visually assess your levels of strength, movement, and coordination across multiple joints simultaneously. We use this info to inform which tests we perform. High-sensitivity pressure plates (ForceDecks) and a Dynamometer allow us to measure your strength, movement, and stability across individual joint complexes. This will give you a quantified assessment of strength and flexibility levels which you can work on to see improvement. Based on the results of your assessment, we can make any personalised recommendations for improving your range of motion, flexibility, or agility.

To find out more, book a free fitness consultation at My Vital Metrics today!

VO2 Max is a great overall measure of cardiovascular fitness and efficiency. Knowing your VO2 Max can be a great way to assess your overall fitness and start improving your sports performance.  

In this article, we’ll take a look at what VO2 Max is, why it matters, and how you can improve your VO2 Max and build aerobic endurance.  

What is VO2 Max, and why does it matter?

VO2 Max is a measure of how much oxygen you use while exercising. A VO2 Max test can tell you how efficiently your body makes use of oxygen – this is known as your aerobic capacity.  

VO2 max defined

VO2 Max stands for the maximum (Max) volume (V) of oxygen (O2) your body can process during intense exercise. VO2 max is typically measured in millilitres of oxygen per kilogram of bodyweight per minute – for example, a VO2 Max of 44 mL/kg/min. 

While it can sound complicated, VO2 Max is essentially measuring how well your body can make use of oxygen while you exercise. VO2 Max is correlated with cardiorespiratory fitness, functional capacity, and overall longevity, making it a great catch-all metric for understanding our overall health and fitness. 

Why is VO2 Max important?

VO2 Max is a strong predictor of all-cause mortality and closely linked to longevity.

A higher VO2 Max indicates the efficiency with which your heart pumps oxygenated blood to your muscles, and the amount of oxygen your muscles are able to uptake from your bloodstream. This makes VO2 Max an excellent measure of overall cardiovascular fitness. 

Cardiovascular fitness is related to a range of health benefits, including: 

• An increased lifespan
• Reduced risk of stroke
• Reduced risk of heart disease
• Reduced risk of diabetes
• Better sleep quality
• Improved mood
• Reduced risk of certain cancers 

As the gold-standard measurement of cardiovascular fitness and aerobic endurance, the VO2 Max is also an incredibly relevant metric for athletes looking to maximise their sports performance.   

How is VO2 Max measured?

VO2 Max can be measured in a sports lab or specialist setting. A professional VO2 Max test takes approximately 20 minutes to complete and is carried out on a treadmill or stationary bike – whichever you’re more comfortable with. 

Before the test, a face mask is fitted – this will measure your oxygen intake and carbon dioxide output while you exercise. Once you’re ready, you’ll perform a graded exercise test that builds in intensity. You will continue the test until you reach the point at which even if you increase the intensity, your body cannot take on any more oxygen. This is known as your VO2 Max.  

Can a watch measure VO2 Max?

Many smart watches on the market claim to be able to measure your VO2 Max – Garmin, Fitbit, and the Apple Watch included. 

But can a smart watch really measure VO2 Max?

The short answer is no. A watch can’t measure your oxygen intake – a requirement to calculate your VO2 Max. Measuring oxygen consumption is typically done using an oxygen mask, as used in a lab-based VO2 Max test. 

While a smart watch can measure metrics such as your heart rate, it can’t measure your VO2 Max – the number you see is an estimate of your VO2 Max, not an actual measurement. 

For example, Garmin uses a combination of metrics – including your pace and heart rate during exercise, weight, gender, age, heart rate variability, and resting heart rate – to calculate an estimate of your VO2 Max. Garmin, like all the other fitness tracker companies, will have a proprietary set of algorithms to try to correlate these figures. While they do collect these figures – usually calculated in their own labs where they tested the VO2 Max of some participants – these companies consider this information a trade secret. This makes it incredibly hard to understand the process of how they come to get these figures, or exactly how closely they correlate to a lab-based VO2 Max measurement. 

The accuracy of the figure on your watch will also depend on how alike you are to the test subjects in the fitness tracker’s lab. Unfortunately, as these companies largely don’t release that information, we don’t know how close you actually are – or how accurate your fitness tracker is.

We can see this play out in a small study that compared the VO2 Max of 23 runners as calculated by the Garmin Forerunner 245 and gold-standard lab equipment. The study found that the Garmin watch was off by approximately 5.7%. Plus, the watch was more accurate for some runners than for others! 

While a smart watch can’t directly measure your VO2 Max, using the VO2 Max function on your watch may be a good way to track trends in your VO2 Max, even if the figure isn’t 100% accurate. What’s more, if you’re able to “calibrate” your watch by having a professional VO2 Max test, these trends will have a solid basis.

What is a good VO2 Max?

A “good” VO2 Max will depend on your age and sex – there is no one-size-fits-all VO2 max score. 

The American College of Sports Medicine (ACSM) has detailed guidelines on VO2 Max results by age and sex, which you can view in full here. It’s important to note that VO2 Max naturally decreases as we age, at a rate of approximately 10% every ten years after the age of 20, and by up to 15% every decade after the age of 50. 

For an overview, you can assess your VO2 Max using the following VO2 Max charts:

VO2 Max chart data based on research from The Cooper Institute.

Don’t have a VO2 Max test result yet? You can book a VO2 Max test and assess your aerobic capacity at My Vital Metrics. 

How to improve VO2 Max through training

While the upper ceiling of your possible VO2 Max may be limited by genetics or age, it’s a misconception that it can’t be improved upon. Your VO2 Max isn’t fixed – with the right types of exercise, you can work to increase it and increase your aerobic capacity. 

High-intensity training 

High intensity training has been shown to increase VO2 Max more than steady state cardio training, moderate-intensity training, or lactate threshold training.  

How does high-intensity training increase VO2 Max?

When we exercise at higher intensities, our bodies are forced to work anaerobically – without oxygen. This is physically demanding and, over time, can help to increase our VO2 Max. High-intensity training has been shown to have a positive effect on stroke volume (the volume of blood pumped out of the left ventricle of the heart), exercise performance, muscle recruitment, and capillary density (which correlates with cardiac output). That is to say – high-intensity training is great for your cardiorespiratory system! 

High-intensity interval training (HIIT) is a popular workout modality that incorporates short intervals of high-intensity exercise punctuated by short rest periods. To start incorporating high-intensity training into your workout schedule, consider adding: 

• 15/15 intervals: Work at 90-95% of your max heart rate for 15 seconds followed by 15 seconds of active rest.
• 30/30 or 60/60 intervals: Work at maximum capacity for 30-60 seconds, followed by 30-60 seconds at a lower capacity. 
• Hill intervals: Run or cycle a gradient, then use the downhill as recovery.
• 4x4x4 intervals: Sprint/max effort for 4 mins, followed by 4 mins of recovery, completed 4 times in total.

Regardless of the specific durations or exercise types you train, your main priority with high-intensity training is to alternate between a challenging interval in a high heart rate zone and a less challenging interval in a lower heart rate zone. 

Incorporate steady state training

When done in conjunction with high-intensity training, steady state training can help to boost VO2 Max. 

Steady state training involves working in a lower heart rate zone (Zone 2) for longer periods of time, such as a slow-paced jog, cycle, swim, or row. High volume low-intensity training helps to increase cardiac output (the amount of blood your heart pumps) and build aerobic endurance that will help you tackle higher-intensity workouts. 

Dr Peter Attia – author of the best-selling book “Outlive: The Science and Art of Longevity” – recommends incorporating steady-state cardio for VO2 Max improvement. Dr Attia suggests including 3 cardio sessions per week at approximately 70-85% of your max heart rate. (If you’re not familiar with heart rate zones, this is an intensity at which you should be able to speak in full sentences).

Monitor your progress 

Finally, make sure to check in to see how you’re progressing! If you’re serious about increasing your VO2 Max, consider testing before you begin, and again after 6-12 months of consistent training. It can take time and dedication to increase your VO2 Max – stay consistent, and don’t worry if you aren’t noticing an immediate improvement. 

How long will it take to improve my VO2 Max?

If you’re not currently working out, you may be able to see an improvement in your VO2 Max within 4-6 weeks of consistent exercise. 

The higher your existing aerobic capacity, the longer it may take for you to see a difference. If you’re not seeing progress, you may need to increase the intensity, frequency, or distance of your cardio workouts. Dr Peter Attia estimates that with dedicated work, it’s possible to increase your VO2 Max by as much as 17% per year.  

At My Vital Metrics, we recommend booking a repeat VO2 Max test after 6-12 months of dedicated training.  

Maximise performance with a VO2 max test at My Vital Metrics

VO2 Max is a great all-round fitness metric to be aware of, particularly if you’re looking to maximise your performance in a cardio-intense sport like running, cycling, or swimming.  

To get started building aerobic endurance and improving your performance, book a VO2 Max test or schedule your free fitness and nutrition consultation today!