Report ranks US states with the longest life expectancy: here's where your state falls

With life expectancy declining in the U.S. for the first time in a century, a new report suggests where you live may also play a role in how long you live.

The study, done by researchers at Life Extension Magazine, largely concludes what we already know: that regular exercise, healthy diet, low stress levels, adequate sleep, spending time outdoors and having strong social relationships all contribute to a longer life. But it’s not as "clear-cut" as you may think, researchers said. Other factors — genetics, environment and access to health care — also play a role.

States with the most active populations, healthiest lifestyles and scenic outdoors generally landed near the top of the life expectancy list. Conversely, the 10 states with the lowest life expectancies are also considered the unhealthiest states in the U.S. They’re mostly found in the Southeast, researchers said. 

From a hiking trail overlooking Hanauma Bay with Koko Head in the background Jessica Linster, 24, of Kahala, stretches after morning yoga in Hawaii. (Photo by Kent Nishimura/Los Angeles Times via Getty Images)

The "notable" exception is Washington, D.C., where residents are ranked No. 6 for the healthiest lifestyle, but No. 23 for life expectancy. Researchers attribute the exception to racial disparities and high numbers of heart disease, cancer and homicide.

Globally, the United States doesn't even break the top 20 for countries with the highest life expectancies. According to the World Health Organization, the U.S. is ranked 40th, behind countries like Kuwait, Colombia, Estonia and Turkey. 

How researchers ranked states

A bucket of KFC Extra Crispy fried chicken(Photo Illustration by Justin Sullivan/Getty Images)

The report’s authors looked at eight key metrics to rank states for longevity, meaning the states aren't ranked solely on their life expectancy numbers: 

• Longevity: Life expectancy at birth, 2020 (CDC)
• Exercise: Share of adults who say they exercise, 2021 (CDC)
• Healthy diet: Average of the shares of adults who say they eat fruit and vegetables at least once per day, 2021 (CDC)
• Healthy weight: Share of adults at a healthy weight, 2021 (CDC)
• Park proximity: Share of the population living within a half-mile of a park or school, 2020 (CDC)
• Outdoor recreation spending: Share of state gross domestic product for outdoor recreation, 2021 (BEA)
• Sleep quality: Share of adults with insufficient sleep time, pegged at less than seven hours per night, 2020 (CDC)
• Stress: Share of adults with anxiety symptoms, Feb. 2023 (CDC)
• Social isolation: Share of households with only one person, 2021 (Census)

Best states for longevity

Here’s how the states and D.C. ranked for longevity, according to Life Extension Magazine: 

1. Hawaii: 80.7 years
2. Minnesota: 79.1 years
3. Vermont: 78.8 years
4. Washington: 79.2 years
5. New Hampshire: 79 years
6. Utah: 78.6 years
7. Colorado: 78.3 years
8. Massachusetts: 79 years
9. California: 79 years
10. Oregon: 78.8 years
11. Idaho: 78.4 years
12. Wisconsin: 77.7 years
13. Rhode Island: 78.2 years
14. Montana: 76.8 years
15. Connecticut: 78.4 years
16. New Jersey: 77.5 years
17. Maine: 77.8 years
18. New York: 77.7 years
19. Florida: 77.5 years
20. Maryland: 76.8 years
21. Illinois: 76.8 years
22. Nebraska: 77.7 years
23. DC: 75.3 years
24. Alaska: 76.6 years
25. Virginia: 77.6 years
26. South Dakota: 76.7 years
27. Iowa: 77.5 years
28. North Carolina: 76.1 years
29. Delaware: 76.7 years
30. Wyoming: 76.3 years
31. Pennsylvania: 76.8 years
32. North Dakota 76.9 years
33. Arizona: 76.3 years
34. Kansas: 76.4 years
35. Michigan: 76 years
36. Nevada: 76.3 years
37. Texas: 76.5 years
38. Georgia: 75.6 years
39. New Mexico: 74.5 years
40. Indiana: 75 years
41. Ohio: 75.3 years
42. Missouri: 75.1 years
43. South Carolina: 74.8 years
44. Tennessee: 73.8 years
45. Arkansas: 73.8 years
46. Oklahoma: 74.1 years
47. Kentucky: 73.5 years
48. Louisiana: 73.1 years
49. Alabama: 73.2 years
50. Mississippi: 71.9 years
51. West Virginia: 72.8 years

In Vermont, more than 83% of residents exercise regularly and more than 75% of them eat fruits and vegetables daily, researchers said. Nearly 70% of adults in Vermont, Minnesota and Colorado report adequate sleep, while Hawaii, the No. 1 state, spends 4.8% of its GDP on outdoor recreation.

READ MORE: Most Americans don't know their life expectancy; that's a problem in retirement planning

In the states ranked at the bottom – West Virginia, Mississippi, Alabama, Louisiana and Kentucky – adults there are more likely to have anxiety and less likely to exercise and get adequate sleep. 

Tips to live a longer life

Researchers also offered the following advice for improving your life expectancy:

(Photo by TAMI CHAPPELL/AFP via Getty Images)

• Spend more time outdoors – if you live in a place with less sunlight and longer winters, health experts say adding Vitamin D supplements to your diet can help.
• Eat healthy foods – Eat more fruits, vegetables and lean proteins. Drink alcohol sparingly.
• Don’t smoke cigarettes – And if you’re a current smoker, "now is the time to quit."
• Get enough sleep – Aim for at least seven hours of sleep every night. If you have a hard time falling asleep, consider turning off all screens a half-hour before bed.
• Reduce your stress levels – Stress can contribute to a number of health problems. If you’ve got a lot of stress in your life, consider meditation, yoga or other measures to lower your stress.