How much does VO₂ max decline with old age?

This clip is from episode 307 - Exercise for aging people: where to begin, and how to minimize risk while maximizing potential.

In this clip, they discuss:

- When do we see the most rapid decline in VO₂ max?
- Does VO₂ max decline differ between men and women?
- What VO₂ max should you aim for?
- And more

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About:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

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[lukewalker]

I am 70. 6'1 185lbs. Grew up a competitive swimmer. Swim and cycling almost every day and lift light weights. I am in the 4th quartile with resting heart rate in low 50's and can sustain a heart rate on the bike around 170-180 bpm. I am not the strongest cyclist for my age. I am also not the fastest 70 y.o. swimmer even though I can do a 100 yd freestyle around 1 minute or so.
Reason for the set up is...to Peter's point, I am not nearly as strong at 70 as I was in my late 50's. In my late 50's I could easily ride back to back to back 60 mile rides in zone 3 in my own air at 20mph. That ship has sailed. I am still relatively fast but my decline is easly reflected in the data shown on Peter's chart. I still love to ride hard but spend more time in zone 2 now as my body needs more recovery.
Good luck to all the oldsters still laying it down and thanks to Peter for explaining the science of 'decline' and what we can do to forestall the inevitable.

[storminnormin]

Hey Doc love your channel and the focus on us baby boomers. PLEASE keep up the good work. We are watching. On a different note: Any app or electronic device I can utilize to measure my Vo2 while I’m doing my cardio and also daily activities? I do have an Apple Watch Ultra which is super helpful and an array of apps. But specifically is there an apparatus I can use JUST for this unit of measurement? Thanks.

[GailConnor-wnuy]

I just turned 71 and was a swimmer as a teen and became a long distance runner for 30 years. I wore a heart rate monitor when I ran (trying to learn how to pace myself and never succeeded). In my 40's and 50's I could run at over 200 bpm. I now have an apple watch. I live in a hilly area at an elevation just below 6, 000 ft. I no longer run but I walk up these hills sometimes with my heart rate 150+, even 160 bpm (still can't pace myself) and can keep going. The watch tells me my VO2 max is ~23 but I don't think this can be right. My resting heart rate is low 60's.

[neilcollins]

I am 63 my Vo2 max is 43 which I covert with hard zone 2 and max Vo2 rows . Drop a week off training it will go down . As you age it’s continuity and diet that is key .

[TS-frch]

I'd like to hear more comments from people who are older and can do a lot of those activities hiking and carrying things and being active fit, but have never monitored their heart rates or their VO Max, etc. But still are active and healthy and strong and fit into their '80s and '90s. My dad has a little gym in the basement with an exercise bike with some weights and a sit up bench. He's very active and plays golf five times a week. Walks 18 holes although he doesn't carry his own bag anymore but he pulls a cart. I guess my question is, is it possible to be healthy and strong and live long and be active without having to do all these super intensive exercises and diet and measuring to the nth degree? So far my dad has proven that with basic exercises. Cardio playing golf and eating a healthy diet for the most part, you can live to be 90 and have a healthy, strong life.

[slowcyclist]

You will decline; but that doesn’t mean that you can’t do something now to live your best 70s life, then.

That sounds anything but depressing; it’s fantastic because you still have control over your life.