Ageing is often spoken about as something fixed: a gradual decline in energy, strength, confidence, cognitive sharpness and physical independence. But what if that decline is not as inevitable as we have been taught to believe?
While no doctor can stop time, the performance loss often associated with ageing can be measured, understood and proactively managed. Health longevity is not about chasing youth, but about protecting the capabilities that help you live well for longer. From strength and muscle mass to VO2 max, explosive power and cognitive function, the message is clear: the earlier you understand your health data, the more opportunity you have to shape your future.
Watch our discussion with Dr. Sabine Donnai and Jonathan Wreaves.
I think the misconception is that it’s in our genetics. It is something that has always happened. It happened to my grandparents and my great-grandparents, so therefore it’s going to happen to me.
We are so fortunate now that we know we can actually start managing that ageing process.
You’re the expert in physiology, Johnny. Tell us about it.
Ageing starts really from our 20s and 30s onwards. How do we quantify that? How do we know that? When we look at metrics related to physical and cognitive capacity, we can see those start to change.
If we think about some of the key elements, such as muscle mass, strength and VO2 max, which is cardiorespiratory fitness, we see around a 5 to 10% decline per decade from the age of 30 to 70.
Most importantly, that comes with a greater decline in strength. At the end of the day, it’s strength that we really want to focus on.
If we compare our peak capacity in our 20s and 30s to someone in their 70s or 80s, that can be around a 50 to 60% decline in strength.
What we also see is a decline in fast twitch muscle fibres, which help to provide explosive strength. This is the power that you take for granted when you are younger.
We’d be remiss not to talk about VO2 max and cardiorespiratory fitness. VO2 max is the maximum amount of oxygen that your body can use, involving your heart, muscles and lungs.
Johnny, it might be important to put the numbers there, because it’s something we speak to our clients about all the time.
To expand on that, VO2 max is the maximum amount of oxygen we can consume per minute, per kilo of body weight.
What differentiates an elite athlete from a mere mortal is that we are all breathing in the same amount of oxygen, but elite athletes can use more.
We know that someone in the lowest category of VO2 max, compared with someone in the elite or highest category, has around an 80% higher risk for all-cause mortality. That means the risk of dying in the next 10 years.
That is worthwhile repeating. It’s a staggering statistic. An 80% difference in the likelihood of dying. We are thinking about cognitive decline, heart disease, metabolic problems and cancer across the board. An 80% difference in mortality over 10 years because you’re not fit.
When we discuss that with clients, moving from the lowest category to the second lowest, or from the lowest to average, gives about a 50% reduction.
Again, we’d be remiss not to focus on these metrics: explosive power, strength and fitness from an earlier age. We want to focus on the metrics related to someone 10 or 20 years younger.
You can be a 100-year-old who has the capacity and performance of a 70-year-old. That changes the game.
Key extracts
- Ageing is often accepted as inevitable, but many aspects of physical and cognitive decline can be assessed and managed.
- Strength, muscle mass and cardiorespiratory fitness begin to change from early adulthood, making proactive health tracking important.
- VO2 max is a powerful marker of health, fitness and long-term resilience.
- Preserving strength, explosive power and metabolic health can help protect independence and performance in later life.
- Viavi’s advanced health evaluation helps turn complex health data into a personalised strategy for healthy longevity.
Why We Need to Rethink Ageing
We often describe ageing as though it is a law of nature. We expect energy to drop. We expect strength to fade. We expect pain, weight gain and cognitive decline to become part of life as we get older.
But this mindset can be limiting.
The video challenges one of the most common misconceptions about ageing: that decline is simply written into our genetics. While genetics play a role in health, they are not the whole story. Lifestyle, fitness, metabolic health, inflammation, cardiovascular function, body composition and cognitive performance all influence how we age.
That means ageing should not only be understood by the number of candles on a birthday cake. It should also be understood through function. Can you move well? Can you recover well? Can you think clearly? Can your body use oxygen efficiently? Can you maintain strength, independence and resilience into later life?
This is where advanced health longevity becomes powerful. It gives people the opportunity to move from assumption to evidence. Rather than waiting for symptoms or decline to become obvious, a data-led approach helps identify what is changing, where risks may be developing and which interventions could make the greatest difference.
Ageing Starts Earlier Than Many People Realise
One of the most important points in the video is that measurable changes in physical and cognitive capacity can begin from the 20s and 30s onwards.
This does not mean people should be alarmed. It means they should be informed.
From around the age of 30, muscle mass and cardiorespiratory fitness can begin to decline. The video highlights that muscle mass may reduce by around 5 to 10% per decade between the ages of 30 and 70. More importantly, strength can decline at an even greater rate.
Strength is central because it affects everyday function. It is what helps you climb stairs, carry shopping, get out of a chair, play sport, travel confidently and maintain independence. A person may not notice a small reduction in strength at first, but over decades, those changes can become significant.
The video also explains the importance of fast twitch muscle fibres. These fibres contribute to explosive power: the quick, reactive strength you use when you sprint, jump, regain balance or move quickly. This type of power is often taken for granted in youth, but it becomes increasingly important as we age because it supports mobility, confidence and fall prevention.
“We see a 5-10% decline in muscle mass strength and VO2 max per decade from the age of 30 to 70. Aging Starts earlier than you think.”
Jonathan Wreaves, Viavi Chief Clinical Officer
Reframe what ageing means to you with Viavi
Ageing should not be treated as a passive process. While nobody can stop the passage of time, it is possible to understand the biological, physiological and lifestyle factors that influence how well you age.
At Viavi, the focus is on helping people rethink their health and turn it into one of their most valuable assets. Through advanced diagnostics, in-depth testing and personalised health strategies, Viavi helps clients understand where they are today and what they can do to support long-term health, function and performance.
A Viavi Advanced Health Evaluation is designed to go beyond a standard health check. It looks at the foundations of health, bringing together sophisticated diagnostics, biomarkers, functional testing and expert clinical interpretation. The aim is not simply to collect data, but to translate that data into meaningful action.
This matters because longevity is personal. Two people of the same age may have very different health risks, fitness levels, genetic influences, metabolic profiles, stress loads, sleep patterns and lifestyle demands. A generic plan cannot reflect that complexity. A personalised strategy can.
By understanding your current baseline, Viavi can help identify the areas that may have the greatest impact on your future health. For some people, that may involve improving cardiorespiratory fitness. For others, it may mean addressing metabolic health, inflammation, cognitive performance, body composition, sleep quality or strength.
The result is a more informed relationship with ageing. Instead of waiting for decline and reacting to symptoms, you can make decisions from a place of clarity.
The Future of Ageing Is Measurable
The ageing process can only be managed when it is properly measured.
This is where advanced health evaluation becomes so valuable. Many people know they should exercise more, sleep better, eat well and reduce stress. But broad advice is not always enough. The real question is: what does your body need most?
You may believe your biggest priority is weight loss, when the more urgent issue is low muscle mass. You may think you are reasonably fit, when your VO2 max suggests there is room for improvement. You may feel tired and assume it is normal ageing, when deeper testing could reveal underlying factors that can be addressed.
When you understand your health data, you can act with more precision.
This approach also changes how people think about the future. Healthy longevity is not simply about adding years to life. It is about protecting the quality of those years. It is about maintaining the strength to do what you enjoy, the energy to keep participating fully, and the confidence to plan ahead.
“After an in-depth testing and a personalised plan, I’m feeling more confident about my future health.”
Take Control of How You Age
You do not need to accept declining strength, reduced energy or loss of confidence as unavoidable side effects of ageing. By measuring the right markers and acting early, it is possible to build a clearer, more personal strategy for long-term health.
At Viavi, we help you understand your body in greater depth, identify the factors shaping your future health and create a plan designed around you.
Start your journey towards healthy longevity. Contact Viavi today to speak to our team and find out how an Advanced Health Evaluation can help you take control of your future health.