Why Measuring Your Fitness Matters & How to Improve It

Physical activity is one of the most effective ways to improve long-term health, yet many people struggle to meet even the minimum recommended levels. The World Health Organization (WHO) advises adults to aim for 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week. If you’re not currently active, the safest approach is to build up gradually as your fitness improves.

Simple ways to increase your activity

Exercise doesn’t need to happen in one large session. Short, regular bursts of movement can quickly accumulate. A brisk 20-minute walk during your lunch break, getting off public transport a stop early, choosing the stairs, or cycling to work (where safe) can all significantly increase your daily and weekly activity levels. The key is choosing activities you enjoy — consistency is far easier when movement fits naturally into your day.

Why understanding your baseline fitness matters

Before you set goals or try to increase your activity levels, it’s helpful to know where your fitness currently stands. Many people track progress by timing their walks or measuring distance — but if you want a precise, scientifically reliable measure, VO₂ max is considered the gold standard.

What is VO₂ max?

VO₂ max measures the maximum volume (V) of oxygen (O₂) your body can use during intense exercise. It provides an accurate assessment of cardiovascular and aerobic fitness, giving you a clearer understanding of your current health and how effectively your body performs under physical stress.

How Life First measures your fitness

Life First has been performing medically supervised VO₂ max testing for more than 20 years using graded exercise tests on a treadmill. Our database of 70,000 clinical records provides valuable insight into the aerobic fitness of Australian adults:

26% of participants fall into an unacceptable aerobic fitness category

45% fall into a mid-range aerobic fitness category

18% fall into a high aerobic fitness category

Self-reported exercise data shows a similar pattern:

4% of participants reported doing no exercise at all

26% reported light exercise only 1–2 times per week

These findings highlight the importance of understanding your starting point — not just for performance, but for long-term health.

VO₂ max testing as part of your Life First assessment

Whether your goal is better endurance, improved cardiovascular health or simply understanding your current fitness level, VO₂ max testing gives you meaningful, actionable insight. Contact us today to learn more about VO₂ max testing.