Over the past two years, I’ve been fully committed to strength training, sticking with it out of a strong belief that it was the healthier choice. So much so that I completely skipped cardio.

But recently, I decided on a whim to join a cardio class. By the end, I was completely worn out and could barely catch my breath. That’s when I realized I’d been missing a key part of a truly balanced workout routine. As Dr. Vicente Mera, a longevity expert, points out, to get the most out of exercise, “you need to work on strength, cardio, and stretching without prioritizing one over the other.”

To drive the point home, Mera shares a compelling fact: several scientific studies confirm a direct link between VO₂ max—a measure of cardio fitness—and longevity. “The higher your VO₂ max, the longer your life expectancy, for both men and women,” Mera explains. “In fact, for middle-aged men, VO₂ max has been shown to protect against death, regardless of body mass index or certain healthy habits.”

Higher VO₂ max = longer life expectancy

Even though the term VO₂ max might sound like something from a physics or chemistry class—or even a sci-fi movie—it actually refers to something simple and essential: the maximum amount of oxygen your body can use during intense exercise. In other words, it’s your body’s power based on oxygen consumption, and a high number means better endurance and aerobic capacity. “It’s like how we judge a car’s power by its fuel use. A more powerful car uses more gas, diesel, or electricity,” says Mera. He adds that stronger bodies have a higher VO₂ max because they consume more oxygen—and that also means better health and stronger cardiovascular function.

As you might expect, the enemy of this is a sedentary lifestyle and lack of activity, which “increases chronic diseases linked to aging and death, as well as affecting the quality and length of life,” says Mera. “In fact, former athletes, who have higher VO₂ max levels, also live longer than control groups with lower VO₂ max,” he notes.

How to measure and improve aerobic capacity

The good news is that you can easily measure your own VO₂ max. Most wearable devices—like smartwatches (such as the Apple Watch), fitness bands, and rings—can track it when you’re walking briskly, hiking, or running.

As a benchmark, Mera suggests aiming to improve your average VO₂ max to at least 35 for men and 27 for women (measured in ml/kg/min). To boost it, it’s important to do more intense cardiovascular training regularly. Some of the best sports for this include skiing, running, cycling, swimming, boxing, skating, dancing, and team sports. You can also use gym machines like ellipticals, treadmills, rowing machines, and stationary bikes.

The benefits of cardio

Of course, you don’t need a fancy wearable to track your heart health. To maintain good cardiovascular health, the American Heart Association generally recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. To know if you’re working hard enough during “moderate” cardio, a good rule of thumb is that you should be able to comfortably hold a conversation while also sweating and breathing faster.

If, like me, you’ve been skipping regular cardio, it might help to remember that the benefits go beyond just getting sweaty. Not only does it give your face a healthy glow—what the French call bonne mine—it also trains your heart and lungs to work more efficiently, boosts energy levels, and can even improve your mood and mental clarity thanks to the release of endorphins. In short, regular cardio helps you feel better now while also investing in your long-term health.

Not to mention, it’s also proven to help reduce the risk of disease: “RegRegular exercise has been shown to lower the risk of type 2 diabetes, certain cancers, falls, osteoporotic fractures, and depression. It also helps improve physical function and manage weight. Plus, it boosts cognitive function, enhances quality of life, and reduces mortality, according to one study. “Physical activity is a simple, affordable, and effective way to prevent cardiovascular disease, and the benefits apply no matter what age you start exercising,” it adds. So go ahead—strap on those rollerblades or go for a jog. Your body will thank you, today and in the long run.

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Frequently Asked Questions
Here is a list of FAQs about the link between living longer and doing cardio exercise

BeginnerLevel Questions

1 What exactly is cardio exercise
Cardio is any activity that raises your heart rate and keeps it up for a while Think brisk walking jogging swimming or cycling

2 How does doing cardio help me live longer
It strengthens your heart improves blood flow lowers blood pressure and helps control blood sugar A healthy heart and circulatory system are directly linked to a longer life

3 How much cardio do I need to do to see a benefit
Experts generally recommend at least 150 minutes of moderate cardio or 75 minutes of vigorous cardio per week

4 Im out of shape Is walking for 10 minutes a day enough
Yes Any movement is better than none Starting with short 10minute walks is a great first step You can gradually increase the time as you get fitter

5 Does the type of cardio matter or is walking just as good as running
Both are excellent The key is consistency and doing what you enjoy Walking is lower impact and great for beginners while running burns more calories in less time The best exercise is the one youll actually do

IntermediateLevel Questions

6 Is it better to do long slow cardio or short intense intervals for longevity
Both are beneficial but they work differently Long steady cardio builds a strong aerobic base Highintensity interval training improves heart efficiency and insulin sensitivity faster A mix of both is likely the best strategy for overall health and longevity

7 Can I get the longevity benefits from just weightlifting or do I need cardio
While weightlifting is crucial for muscle mass bone density and metabolism it doesnt provide the same direct heart and lung benefits as cardio For maximum longevity you need both

8 I have high blood pressure Is cardio safe for me
Yes in fact its one of the best ways to lower blood pressure However you should always check with your doctor before starting a new program especially if your blood pressure is uncontrolled

9 Does the dose of cardio matter Can I do too much
Yes