Arc estimates how many years can be added to your life by using decades of peer-reviewed research showing that regular exercise reduces the risk of premature death and improves overall health. Large population studies have found that moving from “inactive” to “consistently active” can extend life by 2–7 years depending on factors like age, gender, and workout habits. For example, a pooled analysis from the U.S. National Cancer Institute found that regular activity was linked to several extra years of life expectancy, and a study on low-volume daily exercise showed that just 15 minutes a day was associated with about 3 more years of life.
Here’s what we factor into your calculation:
Age: Younger users generally have more to gain from consistent training, which reflects the “diminishing returns” trend in longevity research.
Gender: We sync your estimate to CDC life expectancy data by gender to give you a realistic baseline.
Workout frequency: Benefits level off after 4 to 5 workouts per week. Our model matches what large analyses indicate: the biggest gain is moving from inactive to regularly active.
Fitness level: Beginners often experience greater gains in life expectancy because they are making a bigger behavioral shift. Advanced users still benefit, but to a lesser extent.
Type of training: Our training plans blend strength and endurance workouts. A British Journal of Sports Medicine review found that combining resistance training with regular cardio leads to significantly lower mortality risk.
We cap the estimate so it stays within realistic bounds and usually within the ranges seen in research. Longevity depends on many factors besides exercise such as diet, stress, and genetics.
Disclaimer: This Life Expectancy estimate is for educational purposes only and not medical advice. It is based on population-level data and does not account for personal health history or conditions. Please talk to your healthcare provider for individualized guidance.