Your Longevity Report
Estimates from a model, based on population-level associations between habits and longevity. They are not a prediction of your individual outcome, and not medical advice.
The Desk Dweller
You eat well enough and mean well. The chair is winning anyway.
Nothing in your profile is dramatically wrong, and that is exactly the risk: long sitting and low movement accumulate quietly. The encouraging part is that the first steps here are among the easiest in the whole report.
Every habit, ranked by the years it's worth
Combined, these are worth about +6.9 years in your estimate.
These figures come from our model's estimate of population-level associations. They are not a prediction of your individual outcome.
What could change
If you focused on strength training 2–3 times a week, exercising on more days, keeping a consistent sleep schedule:
This is an educational model estimate, not a medical prediction.
Your six scores
Your top 5 actions
Strength training 2–3 times a week
+0.7 yrsWhat. Do resistance training two or three times a week.
Why it matters. Muscle-strengthening activity is associated with lower all-cause mortality, with most of the benefit arriving at modest weekly volumes.
How to start. Two 30-minute full-body sessions: a push, a pull, a squat and a carry.
Exercising on more days
+0.7 yrsWhat. Spread your activity across more days of the week.
Why it matters. Regular activity across the week is associated with lower long-term health risk.
How to start. Add one short session on a day you currently skip. Twenty minutes counts.
Keeping a consistent sleep schedule
+0.7 yrsWhat. Go to bed and wake up at the same times every day, weekends included.
Why it matters. Sleep regularity is associated with mortality risk independently of sleep duration.
How to start. Choose a wake time you can keep seven days a week and anchor everything else to it.
Reaching 150 minutes of cardio a week
+0.6 yrsWhat. Build up to at least 150 minutes of moderate-to-vigorous cardio each week.
Why it matters. This is roughly where most of the population-level benefit of aerobic activity appears.
How to start. Three 50-minute sessions or five 30-minute ones. Brisk walking counts.
Walking faster on purpose
+0.5 yrsWhat. Make brisk walking your default pace — the kind where talking takes a little effort.
Why it matters. Habitual walking pace is one of the strongest single associations with longevity in large cohort studies.
How to start. Pick one daily walk and pace it deliberately for 10 minutes, then build from there.
Your 90-day plan
Foundation
- Start two 30-minute full-body strength sessions a week.
- Note your starting point: bedtime, weekly activity, and how rested you feel.
Build
- Add one extra 20-minute session each week.
- Keep going with strength training 2–3 times a week.
Consolidate
- Keep the same wake time seven days a week.
- Retake your Vjon assessment and compare what moved.
How this was calculated
Your estimate starts from a population baseline for your age and sex, then adjusts for the habits and history you reported. Adjustments are capped, and gains from stacking good habits are deliberately discounted so the model stays conservative. Anything you skipped is left out rather than assumed to be normal, which is why your range reflects how much you told us.
Model version 0.1.0-placeholder. Reports are never recalculated after they are created.