In 2024, U.S. life expectancy climbed to 79 years — the highest in American history, according to new data reported by the CDC and covered by CBS News. On paper, that’s an encouraging milestone. After years of loss during the COVID-19 pandemic, many families are finally seeing the numbers move in the right direction.

Yet there’s another truth sitting quietly beside that good news: the United States still trails dozens of other countries when it comes to how long people live. So what’s really driving this record-high life expectancy — and more importantly, what does it mean for your own health and the health of your family?

In this guide, we’ll unpack the latest life expectancy statistics, what’s changed since the height of COVID-19, why the U.S. still lags behind peer nations, and the practical, evidence-based steps you can take today to help add healthy years to your life, not just more years on the clock.

People walking outdoors representing improving life expectancy
U.S. life expectancy reached a record 79 years in 2024, reflecting both recovery from the pandemic and longer-term shifts in health and mortality.

What the New U.S. Life Expectancy Record Really Means

Life expectancy is a statistical estimate: it reflects how long a newborn would be expected to live if today’s death rates at each age stayed the same over time. It doesn’t predict any one person’s future, but it does reveal powerful trends about the health of a population.

According to the CDC data highlighted by CBS News, life expectancy in the U.S. rose to about 79 years in 2024. This is a rebound after historic drops earlier in the decade, when COVID-19, drug overdoses, and chronic disease all took a toll.

So while the record 79-year mark is a sign of recovery and progress, it also raises an honest question: if the average is going up, why do so many people still feel left behind when it comes to their own health?


Why U.S. Life Expectancy Rose in 2024

The CDC attributes the rise in life expectancy to several converging trends. Together, they’ve reduced death rates across multiple age groups and causes of death, even though not every trend is positive.

  • Fewer COVID-19 deaths. As vaccination, prior infection, better treatments, and behavior changes have spread, COVID-19 no longer drives the same surge in deaths seen in 2020–2021.
  • Gradual declines in some chronic disease deaths. Improvements in blood pressure control, statin use, and cardiac care continue to help reduce deaths from heart disease for many groups, even though some disparities are widening.
  • Better survival from serious illness. Advances in cancer screening and treatment, stroke care, and emergency medicine mean more people are living through health events that would have been fatal a generation ago.
  • Public health efforts. Tobacco control policies, seatbelt laws, and safer cars and roads have quietly saved hundreds of thousands of lives over the past few decades.

“Life expectancy is one of the most important snapshots of a nation’s health. The recent rebound in U.S. life expectancy reflects recovery from the COVID-19 shock, but underlying vulnerabilities — from chronic disease to mental health and drug overdoses — remain a serious concern.”

— Adapted from commentary by public health researchers reviewing CDC mortality data

Why the U.S. Still Trails Other Countries

Even at a record 79 years, the U.S. life expectancy lags behind many high-income countries, where averages can exceed 82–84 years. That gap may sound small, but on a population level it represents millions of years of life lost.

Research comparing nations points to several overlapping reasons:

  1. Higher chronic disease burden. Americans develop obesity, diabetes, heart disease, and some cancers earlier and more often than people in many peer countries.
  2. Access and affordability of care. Health insurance gaps, high out-of-pocket costs, and fragmented care mean many people delay or forgo necessary treatment.
  3. Social determinants of health. Housing, income, education, neighborhood safety, and discrimination all shape health risks long before someone reaches a doctor’s office.
  4. Injuries, violence, and overdoses. The U.S. has higher rates of death from firearms, traffic crashes, and drug overdoses than many peer nations.
Diverse group of people in discussion about health and policy
Behind national averages, there are deep differences in health driven by income, policies, and the conditions in which people live and work.

From National Statistics to Your Own Life

It’s easy for a number like “79 years” to feel distant and abstract. But behind it are real experiences — people who recovered from serious illness because they got timely care, families who lost loved ones to preventable causes, and communities working quietly to change their health future.

In one community health program I worked with, a 62-year-old participant told us, “I never thought about life expectancy. I just assumed I’d go young like my dad.” After a free screening event, he learned he had very high blood pressure and prediabetes. Six months later, after medication adjustments, walking groups, and small nutrition changes, his numbers looked dramatically better. His story won’t show up in national headlines — but thousands like it are what move the averages over time.

You don’t have to overhaul your entire life overnight. Evidence suggests that modest, consistent changes, especially when started earlier, can add years of life and significantly increase the years you spend in good health.


Evidence-Based Ways to Add Healthy Years to Your Life

While no one can guarantee an exact number of years, a large body of research has linked certain habits and healthcare choices with longer, healthier lives. Below are areas with some of the strongest evidence.

1. Protect Your Heart and Metabolic Health

Heart disease remains the leading cause of death in the U.S., and conditions like high blood pressure, high cholesterol, obesity, and diabetes can quietly damage your body for years before symptoms appear.

  • Get your blood pressure, cholesterol, and blood sugar checked at least as often as your clinician recommends.
  • Follow treatment plans for hypertension, diabetes, or high cholesterol — medications plus lifestyle changes often work best together.
  • Reduce highly processed foods, added sugars, and excess salt; focus on vegetables, fruits, whole grains, beans, nuts, and healthy fats.

2. Move Your Body Consistently

Large cohort studies have linked regular physical activity with lower risks of heart disease, stroke, type 2 diabetes, certain cancers, and early death.

  • Aim for at least 150 minutes per week of moderate activity (like brisk walking) or 75 minutes of more vigorous activity.
  • Include muscle-strengthening activities (like resistance bands or bodyweight exercises) twice per week if you’re able.
  • Break it up: even 10-minute bouts throughout the day can add up and are more sustainable for many people.

3. Don’t Smoke — and Get Help If You Do

Tobacco use remains one of the most powerful modifiable risk factors for early death. But quitting, even later in life, can substantially reduce risk.

  • Talk to a healthcare professional about nicotine replacement or medications that can double or triple your odds of quitting.
  • Use free resources such as state quitlines, text programs, or group coaching.

4. Prioritize Mental Health and Social Connection

Loneliness, depression, and chronic stress are linked with higher rates of illness and early death. Social connection and effective mental health care are protective.

  • Reach out to friends, family, or community groups regularly — even brief, regular contact can help.
  • If you’re struggling with mood, anxiety, or substance use, consider counseling, support groups, or talking with your clinician.
  • Practice simple stress management strategies like deep breathing, walking breaks, or short mindfulness practices.
Group of people walking together for exercise
Social connection plus movement can be a powerful combination for improving both physical and mental health.

Common Obstacles — and How to Work Around Them

Knowing what helps you live longer and healthier is one thing. Fitting those changes into a busy, stressful life is another. Many people face real barriers — time, money, transportation, child care, or simply feeling overwhelmed.

“I don’t have time for exercise.”

  • Try 10-minute “movement snacks” throughout the day: a short walk, climbing stairs, or light strength exercises.
  • Combine activities: walk during phone calls, stretch while watching TV, or play active games with children.

“Healthy food is too expensive where I live.”

  • Use more affordable staples like beans, lentils, frozen vegetables, oats, and brown rice where available.
  • Look for local food assistance programs, produce boxes, or community gardens if accessible in your area.

“I’m nervous about going to the doctor.”

  • Bring a friend or family member for support if possible.
  • Write down 2–3 questions in advance so the visit feels more focused and less overwhelming.
  • Ask your clinician to explain risks and benefits of screening or treatment clearly and in plain language.

A “Before and After” Lifestyle Snapshot

To make this more concrete, here’s a simplified comparison of lifestyle patterns that research has associated with different health trajectories. Real life is more complex, but this can help you see where you might want to focus first.

Before: Predominantly sedentary routines, frequent fast food, high stress, irregular checkups.
Active lifestyle with balanced meal preparation
After: Regular walking, more home-cooked meals, basic stress tools, and up-to-date preventive care.

What the Science Says — and Where to Learn More

The link between lifestyle, healthcare access, and longevity is supported by decades of research across millions of people. While individual studies differ, several themes are consistent:

  • Cohort studies have associated not smoking, regular activity, moderate weight, and healthy eating patterns with substantially longer life expectancy.
  • Cardiovascular risk factor control (blood pressure, cholesterol, and blood sugar) is strongly tied to reduced heart attacks, strokes, and premature death.
  • Preventive screenings (such as for colorectal, breast, and cervical cancer, when recommended) can detect disease earlier, when it is more treatable.

For accessible, up-to-date information, consider reviewing:

“We can’t change our genetics or everything about our environment, but we can influence the trajectory of our health through a combination of evidence-based care, daily habits, and supportive communities.”

— Summary of findings from multiple longevity and lifestyle studies

Turning National Progress Into Personal Action

The fact that U.S. life expectancy has reached 79 years in 2024 is a sign that we are, slowly, moving past some of the worst years of the pandemic and making progress against major killers like heart disease and certain cancers. But averages can hide as much as they reveal.

You can’t control national statistics — and you shouldn’t have to do this alone. Still, there are meaningful, realistic steps you can take within your own circumstances to stack the odds in favor of a longer, healthier life.

A Simple Starting Plan for the Next 30 Days

  1. Book one preventive visit. Schedule a checkup, screening, or follow-up you’ve been postponing.
  2. Add 10–15 minutes of movement most days. Walk, stretch, or do a short routine that feels realistic for your energy and mobility level.
  3. Make one food swap. For example, add a serving of vegetables to lunch, or swap one sugary drink for water or unsweetened tea each day.
  4. Reach out to one person weekly. Call, message, or meet with someone you trust to strengthen social connection.

None of these steps guarantees a specific number of extra years — no honest advice can. But each one shifts your personal risk profile in the right direction, especially when you keep them up over time and combine them with appropriate medical care.

As the nation celebrates a record-high life expectancy, you have an opportunity to define what those extra years could look like for you: more time with people you love, more energy to do what matters to you, and more seasons where health supports your life instead of limiting it. Starting small today is a powerful, science-backed investment in that future.