The 5 Most Overlooked Metrics for Longevity

Most people assume longevity is about eating well, exercising, and maintaining a healthy weight. While those factors matter, they don’t really tell the full story.

The truth is, many people who appear “healthy” are still metabolically unfit because they’re tracking the wrong markers. If you’re serious about not just living longer, but staying mobile, strong, and independent, you need to look beyond weight and BMI.

Here are five science-backed, overlooked metrics that provide a much better picture of your true longevity potential.

VO2 Max – The Strongest Predictor of Longevity

VO2 Max measures how efficiently your body delivers and uses oxygen—which is a direct marker of cardiovascular fitness. It’s one of the strongest predictors of all-cause mortality and is more important than BMI, cholesterol, or even blood pressure.

A low VO2 Max is more strongly linked to early death than smoking, diabetes, or obesity. If your aerobic capacity declines too much, your body has less resilience to stress, illness, and aging-related decline.

How to Improve VO2 Max:

• Incorporate high-intensity interval training (HIIT) and steady-state endurance work into your training.
• Track your progress using a lab test, smartwatch estimation, or a submaximal exercise test.

Grip Strength – A Marker for Total-Body Health

Grip strength isn’t just about hand strength—it’s a proxy for overall muscle quality, nervous system function, and metabolic health. Studies show that weaker grip strength is associated with a higher risk of mortality, cardiovascular disease, and even cognitive decline.

As we age, our ability to generate force correlates directly with our ability to remain independent. If your grip strength is declining, it’s a warning sign that your entire musculoskeletal system is weakening.

How to Improve Grip Strength:

• Train deadlifts, loaded carries, pull-ups, and grip endurance drills.
• Use thicker bars, grip trainers, or farmer’s walks to build resilience.

Muscle Mass & Strength – Your Lifelong Insurance Policy

Muscle mass is not just about aesthetics—it’s one of the most important longevity markers. Loss of muscle (sarcopenia) is a major driver of aging-related decline, loss of independence, and increased mortality risk.

Strength training reduces all-cause mortality, improves metabolic health, and preserves mobility. Simply put:

• More muscle = lower risk of fractures, metabolic disease, and disability.
• Stronger legs = higher chance of staying independent later in life.

How to Build & Preserve Muscle Mass:

• Strength train at least 2-3 times per week using compound movements like squats, deadlifts, presses, and rows.
• Ensure adequate protein intake to support muscle maintenance.
• Use progressive overload to continually challenge your muscles.

Heart Rate Variability (HRV) & Resting Heart Rate – Stress & Recovery Markers

Your resting heart rate (RHR) and heart rate variability (HRV) are two of the best markers for overall cardiovascular and nervous system health.

• A low resting heart rate (50-60 bpm) is associated with better heart efficiency and longevity.
• A high HRV (greater variation between heartbeats) indicates better stress resilience and autonomic nervous system balance.

If your HRV is consistently low, it means your body is likely under chronic stress, poor recovery, or excessive fatigue.

How to Improve HRV & RHR:

• Engage in low-intensity aerobic exercise to improve heart efficiency.
• Reduce stress through breathwork, meditation, and proper sleep.
• Track HRV using wearables like WHOOP, Oura, or Garmin.

Gait Speed – The Hidden Predictor of Mortality

Your walking speed might seem trivial, but research shows that slower gait speed is linked to higher mortality risk, cognitive decline, and frailty in aging.

Walking speed reflects lower-body strength, balance, coordination, and neurological health. If your gait slows down significantly as you age, it’s a red flag for overall physical and cognitive function.

How to Improve Gait Speed & Mobility:

• Train leg strength with squats, lunges, and step-ups.
• Incorporate power exercises like kettlebell swings or jumps to maintain fast-twitch muscle fibers.
• Make walking a daily priority—increase pace and challenge yourself on inclines.

Final Thoughts: What You Should Track Instead of Weight

If your primary health metric is the scale, you’re missing the bigger picture. Instead of obsessing over weight, start tracking and optimizing for:

1. VO2 Max – Cardiovascular fitness & resilience
2. Grip Strength – A proxy for full-body durability
3. Muscle Mass & Strength – Your ultimate anti-aging weapon
4. HRV & Resting Heart Rate – Markers of recovery & stress management
5. Gait Speed – A simple but powerful predictor of longevity

Want to learn more about how to train for true healthspan and resilience? Drop a comment or reach out—I’d love to help.

Healthspan Coaching

Aaron Shaw, OTR/L, CHT, CSCS

Occupational Therapist, Strength & Conditioning Specialist, Healthspan Coach