Vitality Capacity

Vitality Capacity is your body’s overall physiological resilience – essentially, the reserve that keeps you going. It’s defined by the World Health Organization (WHO) as “a physiological state resulting from the interaction of multiple systems, reflected in the level of energyand metabolism, neuromuscular function, and immune and stress response functions of the body.” In simpler terms, it’s the combination of your energy (metabolic health), muscular strength and endurance, and ability to handle stress or illness. This vitality capacity underlies all other aspects of health and ability: it’s considered the foundation supporting the other domains of intrinsic capacity(your locomotor, cognitive, psychological, and sensory). https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(22)00200-8/fulltext

Vitality Capacity comprises three key domains that form the physiological foundation underlying all other domains of Intrinsic Capacity.

The components of Vitality Capacity – Energy & Metabolism, Neuromuscular Function, and Immune & Stress Response – work together to maintain your body’s overall resilience. In other words, vitality capacity can be viewed as your body's “reserve tank” that supports health and independence as you age https://www.researchgate.net/publication/382103856_Instruments_for_measuring_the_neuromuscular_function_domain_of_vitality_capacity_in_older_persons_an_umbrella_review#:~:text=Purpose%20Recently%2C%20handgrip%2C%20knee%20extensor,Results%20Twenty

Eforto allows to assess your vitality capacity as defined by WHO in Lancet Longevity in 2022.
https://research.vu.nl/en/publications/who-working-definition-of-vitality-capacity-for-healthy-longevity#:~:text=Intrinsic%20capacity%2C%20a%20crucial%20concept,was%20developed%3A%20vitality%20capacity%20is

It's done with the Capacity‑to‑Perceived Vitality (CPV) Ratio which links your objective muscle reserve to your subjective feeling of energy. It is calculated in three quick steps:

Capacity — Grip Work relative (GWrel)
From the Fatigue Resistance test we already have your GWrel (kPa·s·kg⁻¹). This reflects how much muscular work your hand can perform, adjusted for body weight.

Perceived —  Fatigue Score
Immediately before the grip test, the Eforto app asks you a short questions on your physical condition and fatigue.

Compute CPV ratio

A higher CPV ratio means you have plenty of physical reserve relative to how tired you feel; while a lower CPV means your muscles fatigue quickly and you feel drained, signalling reduced Vitality Capacity.

These measures together give a comprehensive view of your Vitality Capacity. Grip strength covers the muscular power you can draw on, grip work captures your muscular endurance and energy and metabolic reserve, and fatigue perception adds context about your overall energy and recovery status.

Combining them into one score provides a balanced snapshot of how “charged” your internal battery is.

Your Vitality Score is a composite measure derived from your strength, endurance, and self perceived fatigue levels. Higher scores mean greater physiological reserve, reflected by good muscle endurance and low self perceived fatigue. Scores drop with decreasing muscle endurance and increasing indicate reduced reserve and self perceived fatigue associated with higher susceptibility to frailty or health issues.

Vitality Capacity Levels:

The Eforto app categorizes your score into three “traffic light” zones for easy interpretation:

Men:

Women:

Here’s how to interpret the color-coded categories for CPV:

Normal (Green): Your vitality capacity is normal for a healthy adult – meaning that you have normal reserves and robust energy. This level reflects the resilience of a robust individual with ample strength and endurance, and low levels of fatigue. High vitality capacity is a great sign for healthy aging.

At Risk (Yellow): A yellow score indicates below average vitality capacity. You’re managing day-to-day tasks, but there may be some early signs of decline in reserve (for example, getting tired a bit faster under stress), and an early warning of frailty. It’s a signal to focus on healthy habits and possibly improve fitness to avoid further decline.

Very Low (Red): A red score means below-normal vitality. This level of low reserve is often associated with inflammation, persistent fatigue, muscle weakness, or slower recovery. Low vitality capacity can be a sign of frailty – your body has less backup to cope with challenges. Research links low vitality to higher risks of illness, hospitalization, and even mortality, so it’s important to take steps to improve this score if you fall in the red zone.

Maintaining a high vitality capacity is key to healthy longevity. Low vitality isn’t just feeling tired – it reflects a real loss of the body’s reserve capacity and has important health implications. Research shows that when vitality declines, it often precedes the onset of frailty (the syndrome of reduced strength and function in older age). In fact, signs like muscle fatigability and exhaustion tend to appear years before a person becomes frail. Identifying a low vitality score early on means we can intervene to prevent further decline.

Low vitality capacity is also linked with chronic inflammation in the body. Studies have found that older adults with poor muscle endurance and higher fatigue often have elevated inflammatory markers like C-reactive protein and IL-6. Conversely, better vitality (stronger grip and endurance) correlates with lower inflammation and better independence. This suggests that vitality capacity isn’t just about muscles – it’s tied to your immune system and overall biological stress response.

Finally, a low vitality score often predicts worse outcomes if you do get sick or face a health stressor. Individuals with lower intrinsic capacity/vitality are more vulnerable to hospitalizations, disability, and mortality when exposed to stressors. On the flip side, keeping your vitality capacity in the green zone can help you stay resilient – you’ll have a buffer to recover faster from illness or injury and maintain your independence longer. In summary, vitality capacity is a powerful indicator of your health trajectory: improving it can improve your quality of life, while neglecting it may increase risks down the road.

Understanding your Vitality Capacity gives you and your healthcare providers a clearer picture of your overall health beyond the usual vital signs. By monitoring this “reserve tank” of energy and strength, you can take proactive steps – like strength training, better nutrition, or addressing chronic stress – to boost your vitality and support healthy aging. Keeping that capacity topped up means more energy, resilience, and confidence to live life to the fullest as you grow older.

The good news: vitality is modifiable – you can boost it at any age with healthy lifestyle changes. Here are some ways to improve your Vitality Capacity:

Build your strength with resistance training: Exercises like weightlifting or body-weight workouts help increase your muscle strength (and thus grip power). Stronger muscles mean better neuromuscular function and more reserve.

Boost your endurance with aerobic activity: Regular cardio exercise (brisk walking, jogging, cycling, swimming – anything that gets you breathing harder) improves your stamina and energy metabolism. Over time, this can raise your fatigue resistance so you tire less easily.

Eat a nutritious, anti-inflammatory diet: A balanced diet rich in fruits, vegetables, whole grains, and omega-3 fatty acids helps fight chronic inflammation and fuel your body. Such diets (sometimes called “fatigue reduction” diets) have been shown to significantly improve fatigue and energy levels in adults pubmed.ncbi.nlm.nih.gov. Aim for healthy proteins, fiber, and plenty of micronutrients to support your immune and metabolic health.

Prioritize quality sleep: Getting enough good sleep (about 7–9 hours per night for most people) is crucial for recovery. During deep sleep, your body repairs muscles and regulates hormones, which can improve your energy and overall vitality the next day. Good sleep = better workout recovery and a stronger immune system.

Manage stress and stay engaged: Chronic stress can sap your vitality. Try relaxation techniques like meditation, yoga, or even leisurely hobbies to keep stress in check. Staying socially and mentally active can also bolster your vitality (the mind-body connection is real). Lower stress means a healthier immune/stress response domain for your body.

Consistently following these steps can lead to noticeable improvements in your Vitality Capacity. Research in older adults has found that regular exercise can reverse or slow the decline in muscle strength and energy that comes with aging pubmed.ncbi.nlm.nih.gov.

Even small changes, like adding a few hills to your daily walk or an extra serving of veggies to your meals, can boost your resilience. The key is consistency: over time, these healthy habits build up your physiological reserves. Remember, it’s never too late – whether you’re 30 or 80, you can improve your vitality with the right approach!

While tracking and improving your vitality on your own is great, there are times when you should seek medical advice. Consider talking to your doctor if: your Eforto scores remain very low or drop sharply over a short period, despite you living a healthy lifestyle. A sudden decline in grip strength or endurance could signal an underlying health issue that needs attention. Also be mindful of classic warning signs of frailty or illness: unintentional weight loss, feeling extremely fatigued or weak most of the time, or new difficulties performing your usual daily activities bmcgeriatr.biomedcentral.com.

For example, significant weight loss or persistent exhaustion alongside low vitality scores might indicate problems like malnutrition, hormonal imbalances, or early frailty that a doctor should evaluate. It’s always better to be proactive. If you notice these red flags, bring it up with your healthcare provider. You can share your Eforto test results with them – having objective data on your grip strength, fatigability, and fatigue levels can help the doctor understand your condition more fully. They may perform a comprehensive check-up to rule out specific causes (such as anemia, thyroid issues, or other chronic conditions) and suggest targeted interventions. Remember, your Vitality Capacity is a vital sign of your overall health. Persistent low vitality or a steep decline is definitely a conversation worth having with a medical professional. By partnering with your doctor, you can address any health issues early and make a plan to improve your vitality and quality of life.