In a wave of new research and expert consensus, VO2 max has taken center stage as arguably the most crucial health and fitness metric for people of all ages, overtaking traditional indicators such as BMI or body weight. This push to recognize VO2 max’s importance underscores its powerful ability to predict cardiovascular health, longevity, and even cognitive function, prompting a growing number of doctors and fitness professionals to urge everyone—from elite athletes to ordinary individuals in Thailand—to pay attention to and improve their VO2 max. But with so much attention now on this number, what exactly is VO2 max, why does it matter, and how can Thais take actionable steps to improve it?
VO2 max, or maximal oxygen consumption, represents the highest rate at which the body can absorb, transport, and use oxygen during exercise. It is widely regarded by physiologists as the best quantitative indicator of a person’s cardiorespiratory fitness and overall endurance capacity—think of VO2 max as a measurement of how well your heart, lungs, blood vessels, and muscles work together to fuel activity (Wikipedia). Traditionally measured in a laboratory while the subject undergoes exhaustive exercise, such as running on a treadmill, VO2 max is quantified in milliliters of oxygen used per kilogram of body weight per minute (ml/kg/min). Although elite athletes may reach remarkably high values, the real news is that the average person’s VO2 max can—and should—be improved at any age.
Recent studies and expert analyses have emphasized that VO2 max is not just for athletes. According to a major article from GQ drawing on the latest science and interviews with internationally recognized researchers, VO2 max now stands out as a prime predictor for not only cardiovascular health, but overall mortality, disease risk, and cognitive well-being (GQ; see also supportive news on MSN Health). “Cardiorespiratory fitness, as reflected in VO2 max, is more strongly tied to life expectancy than other traditional health indicators, including BMI, blood pressure, or even cholesterol levels,” notes a cardiopulmonary researcher cited in the Harvard Health review (Harvard Health). In fact, VO2 max is now widely accepted as a better overall marker of future health than BMI or basic weight, according to studies reported in Runner’s World (Runners World).
But why is VO2 max rising to such prominence now? The urgency largely stems from new findings that VO2 max not only predicts cardiovascular diseases such as heart attack and stroke but is also connected to brain health, diabetes risk, and the progression of age-related conditions. A 2025 review published in Women’s Health details how higher VO2 max numbers are linked to lower risk of Alzheimer’s, dementia, and cognitive decline (Women’s Health). For Thais, given an aging population and persistent issues with non-communicable diseases, improving VO2 max could be a powerful tool to help combat heart disease, diabetes, and age-related decline, easing the burden on families and the healthcare system.
VO2 max, simply put, tracks how well your body delivers oxygen from your lungs to your muscles during intense activity. The higher this number, the better your endurance, cardiovascular resilience, and potential for longevity. For people in Thailand—a country balancing the dual burdens of chronic disease and shifting lifestyles with increased urbanization—the ability to measure and improve VO2 max can empower both individuals and policymakers. According to a 2025 report on physiological fitness, even modest improvements in VO2 max correspond to sharp reductions in mortality risk and healthier, more active old age (National Geographic).
Unfortunately, many people in Thailand and around the world are unaware of their own VO2 max, or how to measure it. Whereas BMI is readily calculated in a routine health screening, VO2 max measurement has traditionally required access to specialized equipment and trained personnel—often limited to sports science labs or private fitness clubs. However, this is rapidly changing. Technology has begun bridging the gap: wearables such as newer-generation fitness trackers and smart watches can now estimate VO2 max during running or cycling, giving ordinary Thais a window into this vital statistic (PubMed 2025: Apple Watch VO2 Max Validity). While not as precise as gold-standard laboratory testing, these devices provide a practical and affordable way to monitor trends and improvements for the general public.
So how can Thais of all ages and backgrounds boost their VO2 max? The consensus from researchers converges on several key strategies:
Frequent aerobic activity: The single greatest driver of VO2 max improvement is consistent cardiovascular exercise, such as brisk walking, running, cycling, swimming, or even dancing to Thai luk thung hits. Both the Harvard Health and recent Runner’s World studies emphasize that moderate-to-intense aerobic activity, done regularly, forces the heart and muscles to work harder, gradually improving oxygen transport.
High-Intensity Interval Training (HIIT): Numerous large studies cited by GQ and leading exercise scientists point to interval training as particularly effective, especially for older adults. HIIT routines involve short bursts of all-out effort—such as sprinting or fast cycling—interspersed with rest or easy movement. This method, rooted in both Western sports science and supported by traditional Thai training techniques from muay Thai boxing and national athletics, pushes the body close to its maximal oxygen use repeatedly, speeding adaptation (RunnersWorld).
Personalized training thresholds: Breakthrough studies released this year suggest that tailoring exercise intensity to an individual’s own physical thresholds (often measured in sports clinics) improves VO2 max more than simply following generic heart rate charts. Personalized programs, offered by sports hospitals in Bangkok and Chiang Mai, can be especially helpful for older Thais or those managing chronic illnesses (UpnadamPTPhysio).
Lifestyle supports: Sleep quality, nutrition—especially adequate iron and protein intake—and stress management are also crucial components. For younger Thais, the inclusion of community-based aerobic activities, like group runs around Lumpini Park or cycling events supported by public health agencies, create consistent opportunities for aerobic fitness improvements.
Prominent sports physiologists and physicians in Thailand emphasize the cultural compatibility of VO2 max improvement efforts with local lifestyles. “You don’t need to join a fitness gym or buy expensive equipment,” explains a lead physiologist from the Thai Ministry of Public Health. “Simple activities like brisk walking through the neighborhood, regular swimming at a municipal pool, or even energetic dancing at home, can all boost your cardiorespiratory fitness—especially when done consistently and with intention.”
One of the key cultural barriers, however, is the traditional prioritization of body weight as a health goal, rather than physical fitness or endurance. For decades, many Thais and health authorities have focused on weight loss, especially as obesity and metabolic syndrome have risen. Yet the new research on VO2 max shifts attention to building and maintaining cardiovascular capacity as a path to health and longevity regardless of absolute body weight. This is a significant shift, reinforced by recent data showing that even those with higher BMIs, when they maintain good cardiorespiratory fitness, have lower risks of disease and death compared to “normal” weight individuals with poor fitness (RunnersWorld).
For local policymakers, experts suggest that integrating VO2 max testing and reporting into primary care screenings would provide more actionable health data. While current health checkups for civil servants and students focus on BMI, blood sugar, and cholesterol, professional physiologists advocate for the inclusion of simple six-minute walking tests or step tests, which can estimate VO2 max and encourage more active lifestyles. Some pilot programs in Bangkok schools and public clinics are already testing this model, aiming to catch early declines in cardiovascular fitness among youth and working adults.
VO2 max also fits seamlessly with the Thai cultural value of “sabai sabai”—a sense of well-being and balanced health. Encouraging brisk movement in daily life, walking the lively markets, social dancing, and engaging in active family outings fosters not only higher VO2 max but also social connection and stress relief, both of which are documented contributors to heart and brain health. Compared to Western models of fitness, the Thai community-based and collective approach, when applied to aerobic activities, can make VO2 max improvement both accessible and enjoyable.
The implications for the future are significant. If more Thais learn their VO2 max and make small, consistent efforts to improve it, the nation could experience measurable declines in cardiovascular disease, improved mental health, and a more robust, active aging population. With Thailand’s demographic shift towards an older populace, prioritizing VO2 max at the community and policy level becomes a preventative healthcare pillar—potentially reducing long-term costs for families and the public sector alike.
Looking forward, advancing wearable technology and more accessible fitness diagnostics promise to make VO2 max tracking a standard part of everyone’s health journey. Partnerships between gyms, community health centers, and tech companies could further democratize access to both measurement and coaching—bringing the benefits not only to Bangkokians but to people in rural and underserved regions as well.
For Thai readers asking, “What should I do next?”: Begin by checking if your fitness tracker or smartphone app provides an estimated VO2 max, and track your progress over time. If not, consider asking for a simple step or walk test during your next health checkup—many clinicians and exercise specialists can provide a reasonable estimate. Then, commit to integrating at least 30 minutes of moderate-to-vigorous aerobic activity, three to five times per week. Even splitting activity into shorter bouts throughout the day counts. Whenever possible, invite family and friends to join—social support remains one of the best motivators for lasting change. And remember: the goal is steady, lifelong improvement, not perfection. By making VO2 max a personal health priority, Thais can capture the proven benefits of longer life, sharper minds, and happier, more energetic days.
Sources:
- GQ: Experts Say VO2 Max Is the Most Important Health Metric
- Harvard Health: VO2 max: What is it and how can you improve it?
- Runner’s World: VO2 Max Is Better Marker of Health Than BMI, Study Says
- PubMed: Investigating the accuracy of Apple Watch VO2 max measurements
- Women’s Health: A Good VO2 Max Boosts Brain Health: How To Improve Your Numbers
- National Geographic: Why boosting your VO2 max could help you live longer
- UpnadamPTPhysio: Boost Your Performance with Personalized Training
- Wikipedia: VO2 max