Metabolic Age vs. Cardiovascular Age

Both metabolic age and cardiovascular age are measures that offer insights into your health, but they focus on different aspects of how your body functions.

As we see these terms often being used in new data from our fitness trackers (rings, watches and scales) it is interesting to look at what each is measuring. Bear in mind these are data points and estimations- they should not be used as the only measures of our current health. 

1. Metabolic Age

Metabolic age refers to how efficiently your body burns energy (calories) and reflects your metabolic health in comparison to others of the same chronological age. It takes into account factors such as body composition, lean muscle mass, fat percentage, and basal metabolic rate (BMR)—the number of calories your body needs to function at rest.

  • Lower metabolic age = better metabolic function compared to others in your age group.

  • Higher metabolic age = suggests you have room to improve your fitness, body composition, or lifestyle habits.

How to improve it:

  • Strength and resistance training 

  • Aerobic exercise 

  • Balanced nutrition and hydration

2. Cardiovascular Age

Cardiovascular age reflects the health of your heart and blood vessels. It gives an estimate of how old your cardiovascular system is based on factors like blood pressure, cholesterol levels, heart rate variability, arterial stiffness, and lifestyle habits (e.g., smoking, physical activity). It’s used to predict future risk of heart disease and stroke.

  • Lower cardiovascular age = good heart health and lower risk of cardiovascular disease.

  • Higher cardiovascular age = increased cardiovascular risks, indicating the need to improve heart health.

How to improve it:

  • Regular aerobic exercise (walking, running, swimming, cycling)

  • Controlling blood pressure, cholesterol, and inflammation

  • Healthy diet, such as a Mediterranean-style diet

  • Stress management

Key Differences

  • Focus:

    • Metabolic Age = metabolism, body composition, and energy efficiency.

    • Cardiovascular Age = heart and vascular system health, predicting cardiovascular risk.

  • Measurement:

    • Metabolic Age = Measured using tools like BMR calculators, body composition analysis, or smart scales.

    • Cardiovascular Age = Based on clinical assessments like blood pressure, cholesterol tests, and cardiovascular screening tools.

  • Improvement Strategies:

    • Metabolic Age focuses more on strength training and metabolic health.

    • Cardiovascular Age relies more on heart-friendly aerobic exercise and lifestyle management.

Both measures offer useful perspectives on health, and improving them often requires a combination of strength, cardiovascular exercise, and healthy lifestyle choices. Balancing efforts in both areas helps ensure long-term physical health and well-being.

Tové Wood