This Is the Best Way to Exercise for a Longer Life, According to Science
New research reveals that how you exercise may matter more than how long you spend at the gym.
If you are trying to live a longer, healthier life, science suggests there is one simple change you can make to your fitness routine: add more variety.
A major long-term study has found that people who regularly mix different types of exercise have a significantly lower risk of early death compared to those who stick to the same workout over and over again. Importantly, this benefit appears regardless of how much total time people spend exercising.
Study Finds Exercise Variety Boosts Longevity
The research, published in the respected medical journal BMJ Medicine, analysed health and lifestyle data from more than 111,000 adults over a period of 30 years.
Activities Included in the Study
Participants reported how much time they spent each week doing a wide range of activities, including:
Walking
Running
Cycling
Strength or weight training
Gardening
Climbing stairs
Other moderate daily movements
After reviewing the data, researchers discovered a striking pattern.
Key Finding: Variety Matters More Than You Think
People who performed the widest variety of exercises had a:
19% lower risk of premature death
Benefit seen at all activity levels, from low to high
Advantage present even if total exercise time was the same
In short, two people could exercise for the same number of minutes each week, but the one who mixes activities appears to gain greater long-term health benefits.
Why Does Exercise Variety Help You Live Longer?
Experts say different types of movement affect the body in different and complementary ways.
Physical and Mental Benefits
According to Dr Han Han, lead study author and postdoctoral researcher at the Harvard T.H. Chan School of Public Health, variety supports health through multiple pathways.
“Habitually doing a mix of different activities may provide physical and mental benefits through multiple pathways,” Dr Han explained.
Different exercises help improve:
Heart and lung health
Muscle strength
Joint mobility
Balance and coordination
Mental wellbeing
Building a More Resilient Body
Albert Matheny, registered dietitian and certified strength coach, says variety forces the body to adapt.
“When you’re faced with more than one stimulus, it makes you more resilient. That resilience is closely tied to longevity.”
By challenging your body in new ways, you reduce the risk of overuse injuries and keep muscles and joints healthier over time.
Do You Need the “Perfect” Exercise Plan?
Experts stress that there is no single perfect mix of exercise — and more research is still needed.
The Most Important Rule
✔ Any exercise is better than none
If you are already active, adding small changes can make a big difference. If you are inactive, starting with even gentle movement is beneficial.
How to Build a Balanced Exercise Routine
Health authorities recommend a combination of activities that work different parts of the body.
General Weekly Guidelines
According to the Centers for Disease Control and Prevention (CDC), adults should aim for:
At least 150 minutes of moderate-intensity aerobic activity per week
Strength training on two or more days per week
Easy Ways to Add Variety
You do not need an expensive gym membership. You can mix things up by:
Rotating cardio workouts like walking, swimming, cycling or jogging
Changing exercises within your strength sessions
Adding everyday activities such as gardening or household chores
Trying new hobbies like dancing, yoga or hiking
Variety Can Also Keep You Motivated
Another bonus of changing your routine is mental engagement.
Reduces boredom
Increases consistency
Makes exercise feel less like a chore
As Matheny puts it:
“If you’re performing a wide variety, you’re keeping your joints and muscles healthier and more resilient. And you’re more likely to stick with it.”
The Takeaway: An Active, Varied Lifestyle Is Best
You do not need to abandon your favourite workout. Instead, think of it as adding new layers to what you already enjoy.
Key Points to Remember
Exercise variety is linked to longer life
Mixing activities benefits both body and mind
Total movement matters — not perfection
Staying active in any form is a win
Ultimately, the message from scientists and fitness experts is clear: move more, move differently, and keep moving for life.
References
BMJ Medicine – Exercise variety and mortality risk
Harvard T.H. Chan School of Public Health
Centers for Disease Control and Prevention (CDC) Physical Activity Guidelines
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