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Diverse workouts may reduce early death risk by nearly 20%
A 30-year study tracking over 110,000 U.S. adults reveals that those who engaged in multiple types of physical activity were 19% less likely to die prematurely compared to individuals who focused on a single exercise. The findings, published in BMJ Medicine, suggest that mixing activities offers greater longevity benefits than sticking to one sport.
Why variety matters
While total exercise volume remains critical, researchers found that diversifying workouts-such as combining aerobic exercise with strength training-enhanced health outcomes. Participants who incorporated the widest range of activities saw their risk of death from cancer, heart disease, and lung conditions drop by 13% to 41%.
"It's important to maintain high overall physical activity, but adding variety may provide extra benefits," said Dr. Yang Hu, the study's lead author and a researcher at Harvard School of Public Health.
Dr. Yang Hu, Harvard School of Public Health
Real-world impact
London-based triathlete Maddie Albon, 29, exemplifies the study's findings. Beyond her primary sport, she cycles through tennis, spin classes, yoga, Pilates, and weightlifting. "Each activity targets different needs," she explained. "Strength training, for instance, improves my running performance."
Albon, originally from New Zealand, also highlights the mental health perks. "On low-energy days, yoga helps me unwind. Having options makes it easier to stay active and prioritize self-care." She plans to add team sports to her routine for social connection.
Optimal exercise guidelines
The NHS recommends adults aged 19-64 aim for a mix of activities:
- Moderate aerobic exercise: Brisk walking, cycling, dancing, or gardening.
- Vigorous exercise: Running, swimming, or playing football.
- Muscle-strengthening: Weightlifting, yoga, tai chi, or carrying heavy loads.
The study identified six hours of moderate activity or three hours of vigorous exercise per week as the sweet spot, after which additional benefits plateaued.
Study limitations
Despite its scale-tracking nurses and health professionals via biennial questionnaires-the research couldn't definitively prove that exercise variety directly extends lifespan. Pre-existing health conditions might have influenced participants' activity choices, though the team adjusted for lifestyle factors.
