Your typical week of physical activity, and whether you train in the evening. You see where you stand against the guidelines and the large studies. No advice, nothing is stored.
The tool converts your week into moderate activity equivalent, one vigorous minute counting as two, as in the WHO guidelines. It compares this total with the 150 minute guideline and with the dose and longevity curve seen in large cohorts.
For evening exercise, it measures the time between the end of the session and bedtime, the variable used by the reference meta-analysis.
For adults: 150 to 300 minutes of moderate activity, or 75 to 150 minutes of vigorous activity, plus muscle strengthening on at least two days a week. Under 18, 60 minutes a day on average; after 65, balance activities on at least three days a week.
In pooled data from more than 600,000 adults, the associated drop in mortality continues up to about three to five times the guideline, then plateaus, with no sign of harm beyond.
A meta-analysis of cohort studies links 30 to 60 minutes of muscle strengthening a week to lower mortality, by about 10 to 20%: an association, not proof of cause.
A meta-analysis concludes that evening exercise does not impair sleep, rather the opposite. Only vigorous exercise ending less than an hour before bed might delay sleep onset.
No. Everything is computed in your browser and nothing is sent to our servers. If you ask for it, your results can be kept on your device, in your summary, and deleted at any time.