For many women over 50, maintaining good health, energy, and a vibrant life can feel like a constant balancing act. One of the most powerful tools for feeling youthful and energized is often overlooked: the way we breathe.
Recent research shows that simple breathing exercises, like those featured in the Fabulous50s Breathing Course for women over 50, can have a huge impact on your fitness, heart health, and overall longevity by improving something called VO₂ max.
If you’re wondering what VO₂ max is, don’t worry—we’re going to break this down in the simplest terms possible. By the end of this post, you’ll know exactly why oxygen consumption is essential for your cells, how improving your VO₂ max can help you feel younger, and how you can start breathing your way to better health today.
Plus, we’ll explain why improving oxygen delivery through breathing can also support fat loss, which is especially important for women over 50.
What is VO₂ Max?
Let’s start with the basics.
VO₂ max stands for “maximum oxygen uptake.” It measures how well your body can use oxygen during exercise. Think of oxygen like fuel for your cells—the better your body is at taking in oxygen and delivering it to your cells, the more energy you have for all the things you love doing.
Here’s a simple analogy: Imagine your circulatory system as a garden sprinkler system. The oxygen in your blood is like water flowing through the pipes to nourish your garden—your muscles, organs, and tissues. If your VO₂ max is high, the water pressure is strong, ensuring every part of your garden gets the hydration it needs to bloom and thrive.
But if your VO₂ max is low, it’s like weak water pressure—only a small portion of the garden gets watered, while the rest dries out and struggles to grow. By improving your VO₂ max, you restore full, steady water flow, nourishing every area of your body for energy and vitality.
Improving your VO₂ max means that your heart, lungs, and muscles are all working together efficiently to deliver oxygen to the cells that need it most. And those cells? They are the building blocks of your body, keeping you healthy, energized, and youthful. Incorporating consistent endurance training sessions can further enhance your VO₂ max by ensuring your heart, lungs, and muscles work together efficiently over longer periods.
Why is VO₂ Max Important for a Healthy Lifespan?
As we age, our VO₂ max naturally declines, which means our body becomes less efficient at using oxygen. This can lead to:
- Fatigue (feeling tired even after light activity)
- Shortness of breath
- Slower recovery after exercise
- Lower energy levels
For women over 50, improving VO₂ max is critical for maintaining independence, vitality, and heart health. It’s also a strong predictor of longevity, meaning that the better your VO₂ max, the more likely you are to live a longer, healthier life.
Additionally, maintaining a healthy body weight is crucial as higher body weight is linked to lower VO₂ max levels, impacting your overall endurance and fitness.
In short, oxygen keeps your cells alive and thriving. Without enough oxygen, your cells can’t produce energy, repair themselves, or fight off illness. The better your body is at taking in oxygen and using it efficiently, the better you will feel—physically, mentally, and emotionally.
READ MORE: Does Exercise Intensity Impact Longevity and Aging for Women Over 50?
Benefits of Improving VO₂ Max
Improving your VO₂ max offers a multitude of benefits that extend far beyond just enhanced athletic performance. A higher VO₂ max is a key indicator of cardiovascular fitness, which means your heart and lungs are working efficiently to deliver oxygen to your muscles. This efficiency translates to a reduced risk of cardiovascular disease and heart disease, making it a crucial factor for long-term health.
When your VO₂ max is high, your aerobic capacity improves, allowing you to perform daily tasks with more energy and less fatigue. Imagine being able to climb stairs, carry groceries, or play with your grandchildren without feeling winded. This boost in aerobic fitness can significantly enhance your overall quality of life.
Moreover, a higher VO₂ max is linked to better mental health. Regular aerobic exercise, which improves VO₂ max, has been shown to reduce stress, anxiety, and depression. It also enhances cognitive function, helping you stay sharp and focused as you age.
In summary, improving your VO₂ max is not just about better performance in sports or exercise; it’s about enhancing your overall health, reducing the risk of chronic conditions like heart disease and stroke, and improving your mental well-being. By focusing on increasing your VO₂ max, you’re investing in a healthier, more vibrant future.
VO₂ Max Chart for Women by Age Group
| Age Group | Poor (ml/kg/min) | Average (ml/kg/min) | Good (ml/kg/min) | Excellent (ml/kg/min) |
| 50-59 | <22 | 22-28 | 28-33 | >33 |
| 60-69 | <20 | 20-26 | 26-31 | >31 |
| 70-79 | <18 | 18-24 | 24-29 | >29 |
| 80+ | <17 | 17-22 | 22-27 | >27 |
How to Test Your VO₂ Max at Home
While direct measurement of VO₂ Max typically requires specialized equipment, there are several methods you can use at home to estimate your VO₂ Max:
Regularly engaging in endurance exercise can help you maintain and improve your VO₂ max, making these tests more effective over time.
Rockport Walking Test:
- Procedure:
- Warm up with a light walk for 5-10 minutes.
- Walk 1 mile (1.6 km) as fast as possible on a flat surface.
- Record the time it takes to complete the mile.
- Immediately after finishing, measure your heart rate (beats per minute).
- Calculation:
- Use the following formula to estimate VO₂ Max: VO₂ Max = 132.853 – (0.0769 × Weight in lbs) – (0.3877 × Age) + (6.315 × Gender) – (3.2649 × Time in minutes) – (0.1565 × Heart rate)
- For gender, use 1 for males and 0 for females.
- Example:
- Female, age 55, weight 150 lbs, time 16 minutes, heart rate 140 bpm: VO₂ Max = 132.853 – (0.0769 × 150) – (0.3877 × 55) + (6.315 × 0) – (3.2649 × 16) – (0.1565 × 140) VO₂ Max ≈ 22.9 ml/kg/min
Step Test:
- Procedure:
- Use a 12-inch (30 cm) high step or bench.
- Step up and down at a consistent rate (e.g., 22 steps per minute) for 3 minutes.
- After completing the test, sit down and measure your heart rate (beats per minute) for 60 seconds.
- Calculation:
- Use an online calculator or reference chart to estimate VO₂ Max based on your recovery heart rate.
Fitness Trackers and Smartwatches:
- Many modern fitness devices can estimate VO₂ Max based on your heart rate, activity levels, and other metrics.
- Examples:
- Garmin: Provides VO₂ Max estimates during running and cycling activities.
- Apple Watch: Estimates VO₂ Max (referred to as “Cardio Fitness”) during outdoor walks, runs, or hikes.
- Fitbit: Offers a “Cardio Fitness Score” which is an estimate of your VO₂ Max.
Online Tools to Estimate VO₂ Maximal Oxygen Uptake
- Rockport Walking Test Calculator:
- VO₂ Max Calculator:
How Body Fat Affects Oxygen Delivery And Why It Matters
It’s important to understand that individuals with higher body fat levels often face an additional challenge: it takes longer for oxygen to be delivered to their cells compared to those with lower body fat.
Fat tissue requires blood flow just like muscle tissue, so your heart has to work harder to pump blood to all areas of the body. This extra effort means less oxygen-rich blood reaches your muscles and tissues quickly.
As a result, your cells don’t get the oxygen they need for energy and repair as efficiently as they could. Think of your circulatory system as a road. When there’s more body fat, it’s like adding extra traffic to the road—slowing everything down.
With less traffic (less fat), the oxygen delivery is smoother and faster, leaving you feeling more energized, helping you recover faster, and making your body more efficient during any activity. This is why focusing on fat loss is so important for women over 50.
By reducing excess body fat and improving your breathing efficiency through activities like Zone 2 cardio and Fabulous50s walking workouts, you can speed up oxygen delivery, increase your VO₂ max, and feel more energized in your daily life.
Fat loss combined with simple breathing exercises can help you breathe better, move better, and live longer.
How Your Breathing Affects Your VO₂ Max
You might think that improving VO₂ max requires intense exercise, but breathing exercises can play a surprisingly important role. A recent study published in the Journal of Physical Therapy Science found that breathing exercises significantly improved VO₂ max in healthy adults.
Here’s why breathing is so powerful:
- Breathing exercises strengthen your diaphragm (the main muscle for breathing).
- They help you take deeper, slower breaths, which allows more oxygen to enter your lungs.
- Improved breathing increases your body’s ability to deliver oxygen to your cells and muscles.
When you practice focused breathing regularly, your heart and lungs work together more efficiently, and your VO₂ max improves—even without strenuous exercise!
READ ALSO: How Humming Breathwork Can Slow Down Aging Process
Simple Breathing Exercises to Boost Your VO₂ Max
Here are two easy breathing exercises you can start today. These are gentle, relaxing, and perfect for women of all fitness levels, including beginners. For even better results, pair these exercises with light movement from Fabulous50s yoga or stretching routines.
Diaphragm Breathing (Belly Breathing)
Diaphragm breathing helps strengthen your breathing muscles and allows you to take in more oxygen with each breath.
- How to do it:
- Sit comfortably in a chair or lie down on your back.
- Place one hand on your chest and the other on your belly.
- Breathe in slowly through your nose, letting your belly rise as you fill your lungs with air. (The hand on your chest should stay still.)
- Exhale slowly through your mouth, letting your belly gently fall.
- Repeat for 5-10 minutes, focusing on slow, deep breaths.
Tip: Try this exercise twice a day, especially when you wake up and before bedtime.
Feedback Breathing
Feedback breathing uses a small device or app to help you monitor and improve your breathing. If you don’t have a device, you can do this by counting your breaths.
- How to do it:
- Sit upright and relax your shoulders.
- Breathe in deeply through your nose for a count of 4.
- Hold your breath for a count of 4.
- Exhale slowly through your mouth for a count of 6.
- Repeat for 5-10 minutes, focusing on maintaining steady, controlled breaths.
Tip: The key here is to slow down your breathing. Over time, this exercise can help you feel calmer, increase your oxygen intake, and improve your body’s efficiency.
READ ALSO: How Nitric Oxide in Breathwork Promotes Healthy Aging
Maximus Fitness Accelerator
Oumua Smart Breathing Trainer
THE BREATHER Respiratory Muscle Training Device
Moonbird Breathing & Meditation Device
How to Combine Breathing with Movement
While breathing exercises are powerful on their own, combining them with light movement can further improve your VO₂ max. Here are some easy tips:
- Practice belly breathing during a gentle Zone 2 cardio walk, such as those featured in Fabulous50s walking routines.
- Breathe in deeply during light stretching or yoga poses.
- Exhale slowly while climbing stairs or doing simple strength exercises.
High-Intensity Interval Training (HIIT) for VO₂ Max Improvement
High-Intensity Interval Training (HIIT) is a powerful and efficient way to boost your VO₂ max. HIIT involves alternating between short bursts of intense exercise and periods of rest or low-intensity activity. This type of training pushes your cardiovascular system to its limits, which can lead to significant improvements in maximal oxygen uptake and overall cardiovascular fitness.
One of the great things about HIIT is its versatility. You can apply HIIT principles to a variety of exercises, whether you prefer running, cycling, swimming, or even strength training. For example, you might sprint for 30 seconds, then walk or jog for a minute, repeating this cycle for 20-30 minutes. This approach not only improves your VO₂ max but also enhances your endurance and aerobic capacity.
Research has shown that HIIT can be more effective than traditional steady-state cardio for improving VO₂ max. The intense bursts of activity challenge your heart and lungs, forcing them to adapt and become more efficient at delivering oxygen to your muscles. This makes HIIT an excellent choice for anyone looking to improve their cardiovascular fitness and overall health.
Incorporating HIIT into your workout routine doesn’t require a lot of time. Even just 20 minutes of HIIT, three times a week, can yield significant benefits. So, if you’re looking to boost your VO₂ max and enjoy the benefits of improved cardiovascular health, give HIIT a try.
READ ALSO: 7 Best HIIT Workout Exercises For Women Over 50 to Burn Calories Fast
The Big Takeaway: Oxygen is Life
Your intake of oxygen directly fuels your body’s cells, helping them function at their best. With minimal oxygen, your cells struggle to produce energy, leaving you feeling weak, tired, and unwell.
By improving your breathing, reducing excess body fat, and boosting your VO₂ max, you’re giving your cells the oxygen they need to keep you healthy, strong, and full of vitality. These small, simple changes can have a big impact on your health, energy levels, and overall quality of life.
Start Small and Stay Consistent
You don’t need to overcomplicate things to see results. Start with just 5 minutes of diaphragm breathing or feedback breathing each day. Over time, you’ll notice yourself feeling more energized, less out of breath, and better equipped to enjoy your life to the fullest.
Remember, it’s never too late to take control of your health. You’ve already taken the first step just by reading this. Now, take a deep breath and let oxygen work its magic—one breath at a time!
♡ Love ♡,
Schellea
References:
Effects of breathing exercises on resting metabolic rate and maximal oxygen uptake.” Journal of Physical Therapy Science, 2018. https://pmc.ncbi.nlm.nih.gov/articles/PMC6127488/
