- Cardio fitness measures heart, lung, and muscle efficiency during physical activity
- India saw 32,457 heart attack deaths in 2022, with many under age 50
- VO2 max tests and fitness trackers help assess cardiovascular endurance levels
You might know your weight, your step count, or even how much you can lift at the gym. But do you know how fit your heart and lungs really are? Cardio fitness, or the cardiovascular endurance, measures how well your heart, lungs and muscles work together to supply oxygen during physical activity. Recent data provided by NCRB and ICMR indicate an increase in the number of heart attacks experienced in India. In the recent past, 32,457 people have lost their lives within 2022 alone. It is worrying to note that every minute, there are four reported cases of heart attacks, with almost half of these occurrences comprising people below the ages of 40-50. Furthermore, one person out of every four does not survive a heart attack. Considering the data, it is important to understand the strongest indicators of overall health and longevity. And the good news? You do not need to be an athlete to assess it.
What is a cardio fitness test?
A cardio fitness test evaluates how efficiently your body uses oxygen during exercise. One of the most accurate measures is VO2 max, which estimates the maximum amount of oxygen your body can utilise during intense activity. In clinical or sports settings, VO2 max is measured using specialised equipment while running or cycling. However, simpler field tests can also give you a good indication of your cardiovascular fitness.
Common examples include:
- The 1-mile walk test
- The 3-minute step test
- The 12-minute run test
- Resting heart rate measurements
Fitness trackers and smartwatches now also estimate cardio fitness levels based on heart rate and activity patterns.
Read more: Skipping Meals, Skipping Beats? Cardiologist Explains The Hidden Heart Risks Of Fasting
What your results mean
If your cardio fitness score is high for your age and sex, it suggests that your heart pumps blood efficiently, your lungs deliver oxygen effectively, and your muscles use that oxygen well. A lower score may indicate reduced endurance, poor circulation, or limited oxygen uptake capacity. For example, a high resting heart rate combined with breathlessness during mild exertion may point to lower cardiovascular fitness. On the other hand, being able to climb several flights of stairs without feeling winded is usually a good sign. Importantly, cardio fitness is not just about athletic performance. It reflects how resilient your body is under physical stress.
Why cardio fitness matters for long-term health
Research consistently shows that higher cardiovascular fitness is linked to lower risk of heart disease, stroke, and type 2 diabetes. Strong cardio fitness also supports:
- Better blood pressure control
- Improved cholesterol levels
- Enhanced insulin sensitivity
- Reduced inflammation
- Better mental health
In fact, some experts consider cardio fitness a stronger predictor of longevity than body weight alone. A person with a healthy weight but poor cardiovascular endurance may still be at risk for metabolic conditions.
Signs your cardio fitness may need improvement
You do not always need a formal test to notice red flags. Consider whether you:
- Feel breathless after light activity
- Struggle to keep up during moderate exercise
- Have a consistently high resting heart rate
- Feel unusually fatigued during the day
These signs suggest your cardiovascular system may not be functioning at its best.
Can you improve cardio fitness at any age?
The answer is absolutely. The heart is a muscle, and like any muscle, it adapts to training. Regular aerobic exercise strengthens the heart, allowing it to pump more blood with each beat. Over time, this lowers resting heart rate and improves oxygen delivery. You do not need extreme workouts. Moderate-intensity activities such as brisk walking, cycling, swimming or dancing can significantly improve cardiovascular fitness. Aim for at least 150 minutes of moderate aerobic activity per week, as recommended by most health authorities. If you are new to exercise, under the guidance of an expert start slowly and increase intensity gradually.
Read more: Physical Inactivity Behind 13% Of Heart Failure Cases Among Diabetics In India: Study
The mental health connection
Improving cardio fitness does more than benefit your body. Aerobic exercise releases endorphins, reduces stress hormones and improves sleep quality.
People with better cardiovascular fitness often report improved concentration, sharper memory and more stable mood. This is because regular exercise increases blood flow to the brain and supports neural health. Small changes that make a big difference. You do not need a gym membership to boost your cardio score. Just be mindful of the following steps.
- Take the stairs instead of the lift
- Walk or cycle for short errands
- Add a 20-minute brisk walk to your daily routine
- Try interval walking by alternating fast and slow paces
When to consult a doctor
If you experience chest pain, dizziness, unusual breathlessness or heart palpitations during exercise, seek medical advice before continuing. People with chronic conditions should also consult a healthcare professional before starting a new fitness routine.
Your cardio fitness test offers valuable insight into how well your heart and lungs support your daily life. It is not just a number, it is a reflection of your body's resilience. Improving cardiovascular fitness reduces disease risk, boosts energy and enhances overall wellbeing. And the best part? It is never too late to start. Your heart works for you every single day. Investing in its fitness is one of the most powerful health decisions you can make.
Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
