Sustained rhythmic exercise that raises the body's ability to use oxygen and ranks among the most strongly supported health interventions. Higher fitness tracks with much lower risk of dying, less heart disease, better blood sugar, and lower blood pressure. Main risks are practical: overuse injuries from doing too much too soon. (Full Review)
| Marker | Target | Why |
|---|---|---|
| VO₂ max (estimated or measured) | Above-average to high for age and sex | Strongest single fitness predictor of longevity |
| Resting heart rate | ~50–65 bpm | Tracks cardiac efficiency and training adaptation |
| Heart rate recovery (1 min post-exercise) | Drop of >12–18 bpm in the first minute | Reflects autonomic recovery and cardiovascular health |
| Blood pressure | <120/80 mmHg | Cardiovascular risk and training response |
| Fasting glucose / HbA1c | Fasting <90 mg/dL; HbA1c <5.4% | Metabolic health and diabetes-risk response |
| Resting heart rate variability (HRV) | Rising or stable trend vs. personal baseline | Tracks recovery, training load, and overtraining risk |
| Lipid panel (triglycerides, HDL, LDL) | Triglycerides <90 mg/dL; HDL favorable for sex | Cardiometabolic risk and training response |
Cadence: Baseline, then reassessed at roughly 8–12 weeks, and thereafter every 6–12 months; more frequent checks when starting from low fitness or managing a chronic condition