{"id":17676,"date":"2025-07-18T00:47:15","date_gmt":"2025-07-18T00:47:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/17676\/"},"modified":"2025-07-18T00:47:15","modified_gmt":"2025-07-18T00:47:15","slug":"your-cardio-age-could-predict-how-long-youll-live-heres-how-to-measure-it","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/17676\/","title":{"rendered":"Your cardio age could predict how long you\u2019ll live \u2013 here\u2019s how to measure it"},"content":{"rendered":"

\u2018Biological age\u2019 has become the health buzzword of the decade, and people are spending small (and large) fortunes on fancy new scans, testing and supplements<\/a> all in pursuit of a younger biological age<\/a>. <\/p>\n

Most of us mere mortals, however, cannot afford such regimes, but that doesn\u2019t mean we aren\u2019t interested in the potential, more accessible ways we can both measure our longevity<\/a> and support it. Cue: cardio age.<\/p>\n

What is cardio age?<\/p>\n

\u2018Cardiovascular or cardio age is a way of expressing the health of your heart<\/a> and blood vessels in terms of age,\u2019 says Dr Harpal Bains, longevity doctor and Medical Director at Harpal Clinic<\/a>. \u2018If you have early signs of wear and tear like stiff arteries, high blood pressure<\/a> or poor fitness<\/a>, your cardio age could be impacted.\u2019 <\/p>\n

So, how does it differ from other biological age tests? \u2018Most biological age tests look across multiple systems, for example, epigenetics, telomere length, glycation or inflammation to estimate your overall ageing rate,\u2019 explains Dr Bains. While these can help provide a broad, system-wide insight into how your body may be ageing on a cellular or biochemical level, she says that \u2018cardio age brings something more specific and arguably, more urgent, to the table\u2019. <\/p>\n

‘Cardio age brings something more specific and arguably, more urgent, to the table’<\/p>\n

Where cardio age differs is that it focuses entirely on the cardiovascular system, which Dr Bains says is where many of the earliest and most predictive signs of ageing appear. \u2018Because most adults will ultimately face cardiovascular-related disease or decline, cardio age offers a more actionable, real-time measure of longevity<\/a> risk,\u2019 she adds.<\/p>\n

Instead of excluding the insights from biological age testing, cardio age can reflect them in real-time, explains Dr Bains. \u2018For example, low-grade inflammation, which might show up on a biological age test, also affects arterial stiffness, endothelial function and vessel wall thickening \u2013 all of which are factored into cardio age assessments.\u2019<\/p>\n

Cardio age, Dr Bains adds, is also arguably a more accessible metric, as it \u2018has the added benefit of being easier to track and influence, often within weeks or months, using tools you can access at home or in a clinic\u2019. \u2018For many people, this makes cardio age a more immediately empowering measure of progress, something that is much harder and more expensive with biological age tests,\u2019 she adds.<\/p>\n

Why does cardio age matter?<\/p>\n

But with so many allegedly \u2018must-measure\u2019 health metrics popping up on our social media feeds every day, is cardio age just another trending test we needn\u2019t really be concerned with? No, says Dr Bains. \u2018Your cardiovascular system is central to every other system in your body, like the brain<\/a>, kidneys<\/a> and all other organs, hormones<\/a> and cellular energy. It’s one of the earliest systems to show signs of ageing.\u2019 However, most changes are often silent, she explains, \u2018so early detection of issues is likely to make the biggest impact over the longer term\u2019. <\/p>\n

\"womanVladimir Vladimirov\/\/Getty Images<\/p>\n

A higher-than-expected cardio age can predict reduced exercise capacity, cognitive decline and reduced lifespan<\/p>\n

\u2018A higher-than-expected cardio age can predict higher risk of stroke<\/a> and heart attack<\/a>, reduced exercise capacity, cognitive decline<\/a> and reduced lifespan,\u2019 she adds. \u2018The upside is it’s often modifiable and changes can be seen quickly with the right plan.\u2019<\/p>\n

Related StoryWhat is considered a \u2018normal\u2019 cardio age?<\/p>\n

\u2018A \u201cnormal\u201d cardio age is generally considered to be equal to or slightly younger than your actual age,\u2019 says Dr Bains. \u2018Ideally, your cardio age should be around 5 years younger than your chronological age in midlife<\/a>.\u2019<\/p>\n

While men can often have worse cardiovascular profiles earlier on in life, Dr Bains says that women may see a steeper increase post-menopause<\/a>. \u2018Hormonal changes play an important role here and are a key modifiable factor.\u2019<\/p>\n

So, when should you be concerned, and is cardio age reversible? \u2018If your cardio age is 5+ years older than your actual age, it’s worth taking seriously,\u2019 says Dr Bains. \u2018Even in the absence of symptoms, an older cardio age indicates underlying vascular dysfunction which often progresses silently.\u2019 <\/p>\n

‘If your cardio age is 5+ years older than your actual age, it’s worth taking seriously’<\/p>\n

However, Dr Bains reassures us that if our cardio age is older than our actual age, all is not lost. \u2018Cardio age is one of the most reversible biological metrics,\u2019 she says. \u2018Regular movement, tailored nutrition<\/a>, better sleep<\/a> and blood pressure<\/a> control can all improve vascular tone, insulin sensitivity and endothelial function.\u2019<\/p>\n

As with most things in life, though, we can\u2019t expect changes overnight. \u2018While some markers like resting heart rate and recovery time can improve within weeks, deeper changes like arterial flexibility or vessel wall health usually take several months of consistent effort \u2013 measured by assessing pulse wave velocity or imaging-based scans,\u2019 says Dr Bains. \u2018Still, it\u2019s a highly modifiable system if you give it the right inputs.\u2019<\/p>\n

Related Story<\/p>\n

However, genetics, hormones<\/a> and medications \u2013 particularly in older individuals \u2013 can also play a role, adds Dr Bains, meaning some individuals may require more targeted support.<\/p>\n

How to calculate your cardio age at home<\/p>\n

While you can attend clinics to determine your cardio age, it is also a metric that you can measure at home with a few simple tests. Below, Dr Bains has provided the complete method and scoring system to calculate your cardio age at home.<\/p>\n

1. Resting heart rate (RHR)<\/p>\n

Why it matters: A lower resting heart rate usually means your heart<\/a> is more efficient and under less stress. In essence, one single, powerful pump can deliver enough blood all over your body and so your heart does not have to pump too many times. A higher rate could indicate poor fitness, overtraining<\/a>, or chronic stress<\/a>.<\/p>\n

How to check: Count your pulse first thing in the morning for 60 seconds (wrist or neck).<\/p>\n

Scoring<\/p>\n

\u2022 Below 60 bpm: 0 points (excellent)<\/p>\n

\u2022 60-70 bpm: 1 point<\/p>\n

\u2022 71-80 bpm: 2 points<\/p>\n

\u2022 Above 80 bpm: 3 points<\/p>\n

2. Heart rate recovery (after step test)<\/p>\n

Why it matters: The faster your heart rate goes back to normal after exercise, the better your autonomic nervous system<\/a> is functioning. Poor recovery<\/a> has been linked to higher cardiac risk.<\/p>\n

How to check: Do a steady three-minute step test on a low step (about 20cm), then measure your heart rate right after and again one minute later. The difference = your recovery rate.<\/p>\n

Scoring<\/p>\n

\u2022 Drop of \u226520 bpm in the first minute: 0 points (excellent)<\/p>\n

\u2022 Drop of 12-19 bpm: 1 point<\/p>\n

\u2022 Drop of <12 bpm: 2 points<\/p>\n

\u2022 No drop or rise: 3 points<\/p>\n

3. Waist-to-height ratio<\/p>\n

Why it matters: Carrying weight around your middle (around your organs) is strongly associated with heart disease<\/a> and insulin resistance.<\/p>\n

How to check: Divide your waist measurement at the belly button (in cm) by your height (in cm).<\/p>\n

Scoring<\/p>\n

\u2022 \u22640.5: 0 points<\/p>\n

\u2022 0.51-0.55: 1 point<\/p>\n

\u2022 0.56-0.6: 2 points<\/p>\n

\u2022 >0.6: 3 points<\/p>\n

4. Smoking\/vaping status<\/p>\n

Why it matters: Even light smoking<\/a> or vaping<\/a> can accelerate blood vessel damage and inflammation<\/a>. Past users retain some risk, but quitting brings real benefit.<\/p>\n

Scoring<\/p>\n

Never smoked\/vaped: 0 pointsStopped >5 years ago: 1 pointStopped in past 5 years: 2 pointsCurrent smoker\/vaper: 3 points<\/p>\n

5. Perceived stress level (simple 0-10 scale)<\/p>\n

Why it matters: Ongoing stress raises cortisol<\/a>, blood pressure, and inflammation \u2013 all of which contribute to vascular ageing.<\/p>\n

Rate your average daily stress (0 = calm, 10 = overwhelmed)<\/p>\n

0-3: 0 points4-6: 1 point7-8: 2 points9-10: 3 points<\/p>\n

6. Optional bonus: blood pressure reading (if available)<\/p>\n

Why it matters: High blood pressure<\/a> is often silent but slowly damages the arteries and heart over time as the heart has to work extra hard to pump through pressurised blood vessels.<\/p>\n

How to check: Use a reliable home monitor, seated, after five minutes of rest.<\/p>\n

Below 120\/80 mmHg: 0 points (optimal)120-129 \/ <80 mmHg: 1 point (elevated)130-139 \/ 80\u201389 mmHg: 2 points (high-normal \/ Stage 1 hypertension)\u2265140 \/ \u226590 mmHg: 3 points (hypertension)<\/p>\n

Tip: If systolic and diastolic fall into different ranges, use the higher score.<\/p>\n

Total your points (without BP):<\/p>\n

0-3 points: Cardiovascular system is likely younger than your age.<\/p>\n

4-7 points: On track \u2013 cardio age likely close to actual age.<\/p>\n

8-12 points: Elevated \u2013 cardio age may be 5-10 years older.<\/p>\n

13-15 points: High \u2013 cardio age likely 10+ years older; time to act.<\/p>\n

Total your points (with BP):<\/p>\n

0-4 points: Cardiovascular system is likely younger than your age.<\/p>\n

5-9 points: On track \u2013 cardio age likely close to actual age.<\/p>\n

10-13 points: Elevated \u2013 cardio age may be 5-10 years older.<\/p>\n

14-18 points: High \u2013 cardio age likely 10+ years older; time to act.<\/p>\n

\u2018If your home score suggests your cardio age is 10+ years above your real age, it may be time to check in with a clinic,\u2019 says Dr Bains. \u2018A comprehensive cardio age assessment with a doctor can include advanced testing, like arterial stiffness, VO2 max<\/a>, and inflammatory markers, to help you understand what\u2019s driving the result and how to reverse it with precision.\u2019<\/p>\n

How quickly can you improve cardio age?<\/p>\n

\u2018Some markers like heart rate variability or recovery can improve within two to four weeks,\u2019 says Dr Bains. \u2018Structural changes such as arterial stiffness may take three to 12 months to improve, and in some cases, severely damaged arteries may not fully recover.\u2019<\/p>\n

On average, she adds, people will likely be able to reduce their cardio age by 1-10 years within 6-12 months, with consistent effort.<\/p>\n

Tips for reversing cardio age<\/p>\n

Dr Bains\u2019s top tips for reversing cardio age:<\/p>\n

Add Zone 2 cardio<\/a> (eg, brisk walking<\/a>, cycling<\/a>) three to five times a week.Include one to two sessions of resistance training<\/a> weekly.Ensure adequate recovery<\/a> if you exercise very often, incorporating breathwork<\/a> and cooldowns, plus rest days<\/a>.Track and improve VO2 max or HRV if possible.Cut ultra-processed foods<\/a>, added sugars and excess alcohol.Focus on magnesium, potassium, nitrate-rich foods (eg, leafy greens, beets) and niacin.Include omega-3s<\/a>, dark berries and polyphenols for endothelial support.Stay well hydrated if managing blood pressure and take medications if necessary to help control your blood pressure until other changes kick in.Get a hormonal assessment, especially after the age of 45 and optimise your hormones<\/a> where possible.Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Nutrition Writer across Women\u2019s Health UK\u00a0and Men\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.\u00a0<\/p>\n

She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World\u00a0and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.\u00a0<\/p>\n

A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n","protected":false},"excerpt":{"rendered":"\u2018Biological age\u2019 has become the health buzzword of the decade, and people are spending small (and large) fortunes…\n","protected":false},"author":2,"featured_media":17677,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[16465,337,97],"class_list":["post-17676","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-cardio-age","tag-fitness","tag-health"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/17676","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=17676"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/17676\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/17677"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=17676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=17676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=17676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}