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A study of data including more than 111,000 adults concluded that people who did the highest variety of exercises had a 19% lower risk of premature death compared to those with the least amount of variety.
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Different types of physical activity impact your body in unique ways, providing a variety of physical and mental benefits.
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More research is needed to determine a “perfect” mix of exercise, and experts stress that any kind of exercise is better than none.
Exercise takes time and effort, which is why it’s so easy to find one workout you love and keep repeating it. But new research suggests the key to getting the most out of your fitness routine is to mix things up.
The study, which was published in the journal BMJ Medicine, specifically links workout variety to living a longer, healthier life. That doesn’t mean you need to toss your go-to exercise out the window, but it does make the case for adding in a few other activities to round things out.
This echoes guidance trainers have given for years. So, why is workout variety so important? Here’s what the study found, plus what experts want you to keep in mind.
Meet the experts: Han Han, PhD, is the lead study author and postdoctoral research fellow at the Harvard T.H. Chan School of Public Health. Albert Matheny, RD, CSCS, is the co-founder of SoHo Strength Lab.
What did the study find?
For the study, researchers analyzed health and lifestyle data from more than 111,000 adult men and women that was gathered over more than 30 years. Study participants reported how much time a week they spend doing a range of activities, including walking, running, bicycling, and lifting. Less strenuous activities like gardening and climbing stairs were also in the mix.
After crunching the data, the researchers discovered that people who did the highest variety of exercises had a 19% lower risk of premature death compared to those with the least amount of variety. Surprisingly, this was true at every level of physical activity, regardless of how much total time people spent exercising.
Why is exercise variety important for longevity?
Different types of physical activity impact your body in various ways, explains Han Han, PhD, lead study author and postdoctoral research fellow at the Harvard T.H. Chan School of Public Health. “Habitually doing a mix of different activities may provide physical and mental benefits through multiple pathways,” he says.
Your body is also forced to adapt when you do different activities, says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. “When you’re faced with more than one stimulus, it makes you more resilient,” he points out. “That’s tied to longevity.”
How To Find the Right Mix for You
It’s important to stress this: Any kind of exercise or activity is better than nothing at all. But if you want to max out the perks in terms of longevity, it’s good to change things up.
More research is needed to figure out that perfect mix. But, switching your routine could simply mean making sure you have a rotation of cardio exercises like running, swimming, and cycling to try to get at least 150 minutes of moderate-intensity exercise a week, along with at least two days of strength training, per recommendations from the Centers for Disease Control and Prevention (CDC). (You could also swap the exercises you do within your strength workouts from time to time.)
Matheny suggests tossing in some everyday activities like gardening to round things out.
“If you’re performing a wide variety, you’re keeping your joints and muscles healthier and more resilient,” Matheny says. Having a solid mix can also keep you more engaged in your workouts, he points out. Ultimately, “the takeaway is that an active lifestyle is great,” Matheny says.
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