Being Fit Trumps Weighing Lighter When It Comes to Longevity
Health and Longevity Aren't Always About the Number on the Scale
For years, we’ve been told that the scale is the ultimate measure of health. The logic seems simple—higher weight equals higher risk for diseases like heart disease, diabetes, and even early death.
After all, obesity is the leading cause of preventable deaths in the U.S., just after smoking.
But here’s the problem—BMI has long been criticized for being misleading. It doesn’t account for muscle mass, fat distribution, or overall fitness.
Now, new research adds even more weight to the argument that fitness matters more than being lighter or thinner when it comes to living a longer, healthier life.
The study found that fit people have a similar risk of death and cardiovascular disease, regardless of their weight.
On the other hand, those who were unfit—whether thin or overweight—had two to three times the risk of dying early.
Health Goes Beyond the Number on the Scale
It’s easy to assume that carrying extra weight means you’re automatically unhealthy. And to be fair, obesity does increase the risk of developing type 2 diabetes, cardiovascular diseases, and certain cancers.
That’s why so many people struggling with their weight turn to healthier lifestyles—eating better, moving more, and making small but meaningful changes.
And according to this new study, those efforts pay off, even if the number on the scale doesn’t budge much.
Published in the British Journal of Sports Medicine, the study found that being aerobically fit significantly reduces the risk of premature death—even in people with obesity.
In fact, fit individuals with obesity had almost half the risk of dying compared to unfit people who were considered a “normal” weight.
Aerobic fitness refers to how well your body can use oxygen during exercise. It’s best measured by VO2 max, the maximum rate at which your body can use oxygen efficiently.
How the Study Was Done
This wasn’t a small study—it was one of the most comprehensive analyses on the topic to date.
Researchers conducted a massive meta-analysis, pooling data from 20 studies covering nearly 400,000 adults from various countries. This makes it the most globally representative study on fitness and weight so far. Participants were grouped based on their fitness levels and BMI categories. Fitness was measured using VO2 max.
The results? Unfit people had a much higher risk of early death—regardless of their weight. Meanwhile, obese but fit individuals had a lower mortality risk than normal-weight, unfit individuals.
“This study builds on decades of research that show fitness matters more than fatness,” said Dr. Siddhartha Angadi, the study’s lead author and an associate professor at the University of Virginia.
He added that the main takeaway is clear: being unfit is a much bigger health risk than carrying extra weight.
This comforts me. My weight loss might be slow, but I take comfort in knowing that staying active is already doing wonders for my health.
What Does It Mean to Be “Fit”?
Fitness can feel like a vague term. What does it actually mean to be “fit”?
In most studies, fitness was defined based on exercise test scores, specifically VO2 max—the gold standard for measuring aerobic fitness.
VO2 max reflects how efficiently the body delivers and uses oxygen during physical activity. Multiple studies show that a higher VO2 max is associated with better overall health. It’s among the strongest predictors of heart health, longevity, and overall well-being.
Dr. Angadi even suggests that VO2 max should be considered a vital sign, like blood pressure or heart rate. But measuring it isn’t as straightforward as stepping on a scale or counting your pulse.
Typically, it requires a cardiopulmonary exercise test (CPET) in a lab setting, where you wear a mask to measure oxygen intake while working out. A stress test can also estimate your VO2 Max.
Some smartwatches also estimate VO2 max. However, Dr. Angadi noted that the accuracy of these devices can vary. He explained how they often overestimate fitness in inactive individuals and underestimate it in highly active people.
Benefits of Exercise Beyond Weight Loss
Let’s be honest—most people start exercising because they want to lose weight. However, as this study shows, exercise does far more than just help you drop pounds.
Regular physical activity improves blood sugar control, strengthens the heart, supports mental health, and reduces the risk of chronic diseases.
If you’re struggling to lose weight, don’t let that discourage you from staying active. You’re already doing something incredibly beneficial for your health, and that’s worth celebrating.
How to Improve Your Fitness
Dr. Angadi notes that following the American College of Sports Medicine’s (ACSM) guidelines is a great way to improve fitness.
ACSM recommends either 150 minutes of moderate-intensity aerobic activity every week or 75 minutes of vigorous activity per week, plus strength training at least twice a week.
Don’t get overwhelmed—hitting these targets is easier than you think.
How can you tell? It should get your heart rate up, make you breathe harder (but still be able to talk), and feel challenging without exhausting you.
A brisk walk, dancing in your living room, or biking to work all qualify. Even chores like scrubbing floors or shoveling snow count. The key is to get your heart pumping and find a routine to stick to.
If you’ve been putting off exercise because of your weight, now’s the best time to start.
In fact, Dr. Angali noted that “the largest reduction in mortality risk occurs when completely sedentary individuals increase their physical activity even modestly.”
The key to improving fitness? Consistency. You don’t need to train like an athlete—just move more and do it regularly.
So, instead of obsessing over the number on the scale, focus on what really matters: moving more, feeling stronger, and improving your fitness.
So if you’ve been showing up, even when the scale won’t budge—you’re on the right track.
More Health News
Why an Ice Bath Is the Best Post-Workout Recovery. Learn More
Goodbye Goats! Puppy Yoga Is the New Thing to Do in the Park. Learn More
Low Carb? What You Eat Matters for Lasting Weight Loss. Learn More
 | A guest post by
|