Studies show that for each hour of regular exercise, people can gain more than two hours of life expectancy, with some data suggesting up to three hours of life gained per hour of exercise

. This is supported by the Harvard Alumni Study, which found that exercising 2 to 3 hours per week over decades can add about two extra years of life

. Further research indicates that meeting or exceeding recommended physical activity guidelines (150–300 minutes of moderate or 75–150 minutes of vigorous activity per week) reduces the risk of early death by up to 21%, and exercising two to four times these amounts can lower the risk by as much as 31%

. Physically active individuals tend to live up to 7 years longer than sedentary ones, according to comprehensive literature reviews

. Regular exercise also lowers the risk of major chronic diseases including heart disease, diabetes, cancer, hypertension, obesity, and depression, contributing to longer and healthier lives

. It improves cardiovascular function, metabolic health, immune function, and reduces inflammation, with molecular changes observed across multiple organs in endurance training studies

. In summary, consistent physical activity not only extends lifespan but also enhances overall health and reduces the risk of premature death from various causes, demonstrating a clear dose-response relationship between exercise duration/intensity and health benefits