Enter your weekly activity — cardio, strength, daily movement and sitting time — and see exactly how many years you're gaining or losing.
About you
Exercise benefits on longevity vary with age
Lifelong activity has compounding benefits beyond short-term exercise
Cardiovascular exercise
WHO recommends 150–300 mins/week of moderate activity. 1 hour brisk walking = ~60 mins moderate
WHO recommends 75–150 mins/week vigorous. 1 min vigorous ≈ 2 mins moderate
Strength & resistance training
WHO recommends 2+ muscle-strengthening sessions/week. Includes weights, resistance bands, bodyweight
Daily movement & sedentary time
10,000 steps/day is associated with significantly reduced mortality risk (Lancet 2022)
Prolonged sitting is independently associated with mortality even in those who exercise (BMJ 2011)
Standing up every 30–60 mins significantly reduces metabolic harm of sitting
Flexibility, balance & recovery
Flexibility reduces injury risk and supports healthy ageing
Exercise benefits are only realised during recovery. Poor recovery negates gains.
Years gained / lost
—
vs. a sedentary person
Weekly activity score
—
out of 100
WHO guideline met
—
cardio target
MET mins/week
—
metabolic equivalent
Sitting risk
—
sedentary impact
Annual active time
—
hours per year
Life expectancy gain by weekly activity level — where do you sit?
Cumulative years gained over time at your activity level
Activity breakdown
What your activity level is doing right now
Personalised recommendations