Because your heart health tells more than your age does.🫀
As we age, we tend to think about the obvious signs of getting older — gray hairs, joint stiffness, slower recovery. But there’s something happening inside your body that’s just as important (if not more): cardiovascular aging.
Your heart and blood vessels age too. And while we can’t control how many birthdays we’ve had, we can influence how old our cardiovascular system feels, functions, and performs.
What Is Cardiovascular Aging?
Cardiovascular aging refers to the natural changes that happen to your heart and blood vessels over time. These changes can include:
● Stiffening of the arteries
● Elevated resting heart rate
● Decreased maximum heart rate
● Slower circulation and oxygen delivery
● Reduced VO₂ max (your body’s ability to use oxygen efficiently)
These shifts increase the risk for heart disease, fatigue, poor endurance, and slower recovery — but they’re not inevitable.
With the right training, recovery, and lifestyle habits, you can slow down or even reverse some of these changes.
How to Measure Your Heart Health
Want to know how old your heart really is? These are a few key ways to assess cardiovascular age and fitness:
✅ Resting Heart Rate (RHR)
A lower RHR (typically between 50–65 bpm for active adults) indicates a more efficient heart.
✅ Blood Pressure
Ideal BP is around 120/80 mmHg or lower. Elevated BP puts more strain on your arteries over time.
✅ VO₂ Max
This measures how efficiently your body uses oxygen during exercise. It’s one of the strongest indicators of cardiovascular fitness and longevity.
✅ Heart Rate Variability (HRV)
HRV shows how well your nervous system can adapt to stress. Higher HRV = better recovery and resilience.
✅ Pulse Wave Velocity
This clinical test looks at arterial stiffness — a strong marker of vascular aging.
Why It Matters
The age of your cardiovascular system directly impacts your:
● Energy levels
● Exercise capacity
● Cognitive function
● Hormonal balance
● Overall longevity
In short: when your heart is healthy, your whole body functions better.
🔁 How to Improve Cardiovascular Age
Good news — cardiovascular age is changeable. Here’s how to turn back the clock:
1. Do Regular Cardio (Especially Zone 2)🚲
Zone 2 training (like brisk walking or light cycling) helps improve mitochondrial function and VO₂ max without overstressing your system.
2. Strength Train Consistently🏋🏻
Building lean muscle helps reduce blood pressure, improve insulin sensitivity, and support heart health. (Strength and cardio are not mutually exclusive!)
3. Focus on Recovery + Stress Management🧘🏻♀️
Chronic stress accelerates cardiovascular aging. Prioritize sleep, deep breathing, and active recovery (like stretching, red light therapy, or massage).
4. Hydrate + Nourish Your Body💦🫐
Drink water consistently and eat whole, anti-inflammatory foods that support heart health — think greens, berries, salmon, olive oil, and magnesium-rich foods.
Final Thoughts
You’re never too old — or too young — to care for your heart. And you don’t need to run marathons to improve it.
By focusing on intentional movement, smart training, and recovery, you can give your heart the strength and support it needs to carry you well for years to come.