Researcher: Norwegians have plenty of room to improve their physical fitness

Last year, a report from Kan3 showed that only about half the Norwegian population meets the new recommendations for physical activity (link in Norwegian).

Since then, a group of 1,200 randomly selected individuals between the ages of 20 and 65 from across the country have participated in fitness, muscle strength, balance, and mobility tests.

About 800 of them also tested their maximum oxygen uptake.

The University of Agder has been involved in the project and tested 150 individuals from Agder.

“This has been an exciting project, and the participants really challenged themselves. The results are positive, but there are some reservations,” says Hilde Lohne-Seiler.

She is an associate professor at the University of Agder, and conducted the tests at the university's laboratory together with Professor Bjørge Herman Hansen and master's students. 

“This survey is unique in a global context. Norway is one of the few countries to measure its population's physical fitness in this way, which makes it possible to target measures. But even though fitness levels show positive developments, there's no time to rest. We want more people to engage in physical activity,” says Lohne-Seiler.

The average Norwegian is in good shape

“The average oxygen uptake in the Norwegian population is good. It meets or exceeds the recommended values, which is great news in itself,” says Professor Jostein Steene-Johannesen.

While the average oxygen uptake is good, not everyone is doing as well.

About 30-40 per cent of participants fall below the recommended level (35-40 ml/kg/min).

For the group with the lowest oxygen uptake, even everyday activities like walking up stairs or a hill can deplete such a large part of their oxygen uptake that they cannot sustain the effort for more than a few minutes.

Achieve a significant training effect

This increases the risk of lifestyle diseases, impairs daily function, and can lead to premature death.

“Fortunately, even small changes can help this group increase their oxygen uptake and reap its benefits,” says Steene-Johannesen. 

“Something as simple as taking the stairs instead of the elevator, walking to the store and filling up your backpack with groceries, or hiking uphill and in uneven terrain until you're breathless and sweaty. People who're in poor physical shape can benefit from such simple exercise as long as it's done regularly,” he says. 

His advice is to start small and gradually increase the duration and intensity of your walks as your fitness level improves.

Fitness declines as we age, but it can be slowed

The findings show that as people age, their oxygen uptake, muscle strength, and balance tend to decline. 

On average, maximum oxygen uptake decreases by nearly 10 per cent per decade starting at the age of 30. 

There is also a noticeable decline in grip strength and balance after the age of 60. However, you can slow this decline by incorporating regular cardiovascular training and engaging in activities that enhance muscle strength and challenge balance.

“Strength training becomes particularly important from the ages of 50 to 60, and even individuals well into their 70s or 80s can significantly increase both muscle mass and strength by adopting a consistent strength training routine,” says the professor.

He believes that it is important for older individuals to not solely focus on cardio but also strength training.

The benefits are extensive.

“It will help you maintain a good quality of life and functional ability in everyday life, allowing you to be self-sufficient for longer as you grow older,” says Steene-Johannesen.

Have the fittest become more fit?

We are currently in the middle of a new running boom. Major running events such as the Oslo Marathon and Sentrumsløpet are completely sold out, and in many Norwegian cities, runners can be seen in parks and streets.

But have people in general become more physically fit?

Survey studies allow for comparing data from Kan3 with data from previous surveys.

“We found no changes in grip strength, but the average Norwegian seems to be slightly fitter in 2023 (Kan3) compared to Kan1 in 2008,” says the researcher.

The results show an increase of about six per cent from when a similar group was tested in 2008 in Kan1.

“It's encouraging if this change is real. An improvement in oxygen uptake can make a significant difference to public health in the future,” says Ulf Ekelund, a professor at the Norwegian School of Sport Sciences and a researcher at the Norwegian Institute of Public Health.

However, he emphasises that some of the positive changes could be explained by other differences between the two groups being compared.

“We have reason to believe that a slightly different selection process for the maximum oxygen uptake test in Kan3 may have led us to test a somewhat ‘healthier’ population in Kan3 compared to Kan1. The next Kan survey, which will be conducted in a few years' time, will give us more reliable answers,” says Ekelund.

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