Cardiorespiratory fitness is the best predictor of death from all causes, according to Dr. Steven G. Aldana, a healthy lifestyle researcher and professor of lifestyle medicine at Brigham Young University. Low levels of cardiorespiratory fitness are associated with heart disease, diabetes and some types of cancer. Increasing your cardiorespiratory fitness strengthens your heart and lungs and allows them to efficiently provide oxygen and fuel to your body.
Death Risk
Your maximal oxygen uptake, or VO2 max, is the measure of your cardiorespiratory fitness. It is measured by exercise tests in a laboratory or estimated by using field tests. A study published in the November 2010 "Journal of Psychopharmacology" concluded that moderate to high levels of cardiorespiratory fitness are associated with a lower risk of death from all causes in both men and women. Researchers found that this increased risk was regardless of age, smoking status, body composition and other risk factors.
Heart Health
Your heart is able to pump more blood with each beat as your cardiorespiratory fitness level increases. This increased efficiency improves blood circulation and reduces your risk for developing high blood pressure and abnormal cholesterol levels, both major risk factors for heart disease. MayoClinic.com reports that regular aerobic exercise keeps your arteries clear and flexible and reduces your risk of having additional heart attacks if you have already had one.
Diabetes Risk
Regular aerobic exercise and improvements to your cardiorespiratory fitness increase your body's insulin sensitivity, allowing for better blood sugar control. Sedentary individuals with a low level of cardiorespiratory fitness are at a 1.2- to 1.6-fold higher risk for developing type 2 diabetes than individuals with high levels of fitness, according to an October 2003 report published in "Diabetes Spectrum." This report also found that a low level of cardiorespiratory fitness increases a diabetic patient's risk of developing and dying from heart disease.
Recommendations
As little as 30 minutes of moderate-intensity aerobic exercise on five days each week can increase your cardiorespiratory fitness level. The American College of Sports Medicine reports that this is enough aerobic exercise to reduce your risk of chronic disease and help you live healthier for longer. Check with your doctor before beginning a new exercise program if you have been sedentary or if you have a condition that may make exercise unsafe for you. Choose types of aerobic exercise you enjoy to increase your chances of sticking with your exercise plan.
References
- "The Culprit and the Cure"; Steven G. Aldana, Ph.D.; 2005
- "Journal of Psycopharmacology"; Mortality Trends in the General Population: The Importance of Cardiorespiratory Fitness; Lee Duck-chul, et al.; November 2010
- Mayo Clinic; Aerobic Exercise: Top 10 Reasons to Get Physical; 2011
- "Diabetes Spectrum"; The Importance of Physical Activity and Cardiorespiratory Fitness for Patients With Type 2 Diabetes; Steven N. Blair, et al.; October 2003
- American College of Sports Medicine; Physical Activity and Public Health Guidelines; 2007
