A new study analyzing over three decades of health data from more than 111,000 adults reveals a significant link between the variety of physical activity and longevity. Individuals who engaged in the widest range of exercises exhibited a 19% lower risk of premature death compared to those with the least variety, regardless of total exercise duration.
Why Variety Matters: Beyond Just “Getting Active”
For years, health experts have advocated for consistent exercise. However, this research underscores that simply repeating the same workout isn’t optimal. The human body adapts quickly; sticking to one routine diminishes its effectiveness over time. Introducing different activities forces the body to continuously adjust, building resilience and enhancing both physical and mental wellbeing.
Dr. Han Han, lead study author from Harvard T.H. Chan School of Public Health, explains that “habitually doing a mix of different activities may provide physical and mental benefits through multiple pathways.” This means that varying your exercise routine stimulates different muscle groups, cardiovascular systems, and even cognitive functions, maximizing health gains.
The Study’s Findings: More Than Just Correlation
Researchers analyzed data spanning over 30 years, including activities ranging from vigorous options like running and lifting weights to less strenuous movements such as gardening and stair climbing. The surprising finding was that the benefits of variety were consistent across all activity levels. Whether participants were highly active or moderately so, those with diverse routines lived longer.
Albert Matheny, co-founder of SoHo Strength Lab, highlights this by noting, “When you’re faced with more than one stimulus, it makes you more resilient. That’s tied to longevity.” In essence, the body doesn’t become complacent; it remains challenged and adaptable.
How to Implement Variety: Practical Steps
The study doesn’t prescribe a “perfect” mix, but guidelines exist. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity cardio (running, swimming, cycling) per week, alongside two days of strength training. Rotating exercises within these categories can further enhance benefits. For example, swapping bench presses for push-ups or interval running for steady-state jogging.
Adding everyday activities like gardening or brisk walking can also contribute to a well-rounded routine. Matheny emphasizes that maintaining a diverse approach keeps joints and muscles healthier, and keeps exercise engaging.
The key takeaway is that an active lifestyle is great, but an adaptable lifestyle is even better. The body thrives on novelty, and diversifying your fitness regime may be the most effective way to maximize longevity.
