Unlocking Peak Performance After 45: The Science-Backed Benefits of Cardiorespiratory Fitness and Cognitive Resilience

Why Peak Performance Changes After 45

As we reach our mid-40s and beyond, the demands on our physical and cognitive capacity intensify, especially for CEOs, executives, and entrepreneurs. In high-stakes roles, it’s not just about keeping up—it’s about continuously optimising. Our bodies and minds adapt differently as we age, requiring a deeper commitment to health to sustain resilience, agility, and mental clarity. This pursuit of excellence becomes even more crucial when we understand the profound impact that fitness—both physical and cognitive—can have on longevity and peak performance.

The Science of Cardiorespiratory Fitness and Longevity

Research consistently shows that cardiorespiratory fitness (CRF) is a leading indicator of health and longevity. In fact, studies reveal that those with high CRF have a significantly lower risk of all-cause mortality compared to those with lower fitness levels. A recent meta-analysis published in Mayo Clinic Proceedings (PMID: 35562197) reviewed 37 cohort studies involving over 2 million participants. It demonstrated that every 1-MET (metabolic equivalent task) increase in CRF is associated with an 11% reduction in all-cause mortality risk. This relationship held true across age, sex, and other demographics, highlighting that CRF is universally critical.

Why does this matter for high-performers?

Improving your Vo2 max—the metric used to measure CRF—leads to a better heart and lung capacity, improving oxygen supply to your body and brain. More oxygen means more energy and endurance, less fatigue, and enhanced resilience to stress. For those in leadership positions, this translates into sharper decision-making, sustained energy levels, and greater adaptability to complex challenges. Simply put, if you want to lead at your best, building CRF is non-negotiable - and it can be built and improved.

Cognitive Resilience: Exercising the Brain and Body Together

While we often view fitness as purely physical, the brain benefits just as much, if not more. Aerobic exercise is particularly effective for brain health due to its role in boosting brain-derived neurotrophic factor (BDNF). BDNF, often called "Miracle-Gro for the brain," supports neuroplasticity—the brain's ability to form and strengthen neural connections. Marianne Diamond’s foundational study on enriched environments highlighted that animals with active, enriched lives experienced greater neurogenesis (creation of new brain cells) and improved cognitive performance. Humans respond similarly; engaging in regular aerobic exercise can enhance neurogenesis in the hippocampus, a brain area critical for memory.

Real-life Impact

Imagine a CEO entering a high-stakes negotiation or managing a large, diverse team. Situations like these require not just intellectual sharpness but the emotional regulation to control reactions, stay calm, and respond strategically. Cognitive resilience training, incorporating physical exercises like dual-tasking (e.g., hand-eye drills) and mental challenges, enables leaders to harness the rational “Human Mind” over the emotional “Chimp Mind.” This mental control under stress is a cornerstone of peak performance, helping individuals make better, faster decisions and approach situations with clarity and focus.

Practical Tips for Integrating Cardiorespiratory Fitness and Cognitive Training

For those with demanding schedules, fitness doesn’t have to consume hours each day to be effective. Here’s a streamlined weekly fitness plan that combines aerobic, resistance, and cognitive training for optimal benefits:

1. HIIT (High-Intensity Interval Training): Once a week, aim for a 4-minute high-intensity workout followed by a 4-minute recovery, repeated four times (totalling 32 minutes) called 'The Norwegian Method'. Activities like rowing, cycling, or stair climbing are excellent low-impact options. HIIT exercises raise heart rate rapidly, improving Vo2 max and challenging the cardiovascular system.

2. Zone 2 Aerobic Training: Schedule three sessions per week, lasting about 60 minutes each, maintaining your heart rate at around 65% of maximum. This level is perfect for promoting fat burn, metabolic efficiency, and cardiovascular health without intense exertion.

3. Resistance Training: Plan for 2-3 days per week, focusing on full-body movements that target major muscle groups. Aim to lift weights at 75-80% of your one-rep max for 6-8 reps, which supports muscle maintenance, bone density, and metabolic health.

4. Cognitive Training Add-Ons: At the end of each physical training session, include 10 minutes of cognitive drills. Try hand-eye coordination exercises, such as throwing a tennis ball against a wall while balancing on one foot or alternating hands. Tools like 'FitLight' or 'Switched On Training' can add further cognitive challenges by incorporating visual and memory tasks.

These combined practices offer high-impact benefits without demanding large time investments, ideal for high-performers seeking an efficient, well-rounded approach.

The ROI of Investing in Your Health

For CEOs and alike, investing in health isn’t just a personal matter; it’s a business strategy. Research confirms that high levels of fitness and cognitive resilience directly correlate with a longer, healthier life and better performance under pressure. The costs of neglecting health—fatigue, foggy decision-making, increased stress, and burnout—are significant, both personally and professionally.

Lived experience: From my work with clients, I’ve seen firsthand the transformative impact of these practices. One client, a 50-year-old executive, shifted from sporadic workouts to a structured regimen combining aerobic and cognitive training. Within months, he reported sharper focus, better stress management, and a noticeable improvement in energy levels—benefits that flowed directly into his work performance and personal life.

If we want to thrive—not just survive—in demanding environments, prioritising health must be a central strategy. Cardiorespiratory fitness, cognitive resilience, and strength training form the foundation of sustainable high performance. This isn’t about fitting health into your life; it’s about building a life around health. The benefits of this approach go far beyond longevity—they translate to a higher quality of life, enhanced performance, and the energy to pursue what matters most.

If you’re ready to unlock your own peak potential, take the first step by committing to a sustainable fitness and cognitive resilience plan. Reach out to me for a personalised approach to optimising your physical and mental performance.

Kylie Hogan Kylie Turner Angela Durrant Di Mantell Harry Martin Gillian Fox