Most of us have heard the advice to “exercise more.” But what if the real secret to a longer life isn’t just the amount of exercise you do, it’s the variety? That’s exactly what a landmark new study has found, and the results are eye-opening.
Researchers tracked over 111,000 adults for more than three decades. They discovered that people who regularly engaged in a mix of different physical activities had a significantly lower risk of dying early, even when the total amount of exercise was the same as those who stuck to just one type. In other words, your workout routine could use a little more variety, and your lifespan may thank you for it.
What the research actually found
The study, published in the open-access journal BMJ Medicine, drew on data from two large long-running cohorts, the Nurses’ Health Study and the Health Professionals Follow-Up Study. Participants regularly reported how much time they spent on a wide range of activities, from walking and jogging to yoga, gardening, tennis, weight training, and stair climbing.
Over the follow-up period, nearly 39,000 participants died, including deaths from cardiovascular disease, cancer, and respiratory conditions. When researchers compared activity patterns to health outcomes, one finding stood out: those with the greatest variety in their exercise routines had a 19% lower risk of dying from any cause compared to those with the lowest variety. This benefit held true regardless of how much total exercise participants were doing.
Which activities had the biggest impact?
Researchers also looked at individual activity types and their link to reduced mortality. Walking came out on top for its widespread benefit, followed by racquet sports and resistance training.
% Lower Risk of Death by Activity Type
More isn’t always more. There’s a sweet spot
Here’s another key finding: the benefits of total exercise volume don’t increase indefinitely. The protective effects tend to level off at around 20 MET-hours per week—a measure of physical activity intensity over time. Beyond this point, adding more exercise brings only limited additional gains. In simple terms, more isn’t always better. For most people, the goal shouldn’t be to exercise as much as possible, but to exercise smarter by including a balanced mix of activities.
Why does variety help so much?
Researchers believe that different types of exercise work different muscle groups, body systems, and energy pathways. Walking strengthens your legs and heart. Resistance training builds muscle and supports bone density. Yoga and stretching improve flexibility and reduce injury risk. Swimming conditions the cardiovascular system with minimal joint strain. When you combine several of these, your body benefits from all angles, physically, metabolically, and even mentally.
As the study’s lead authors noted, engaging in multiple types of physical activity over the long term may genuinely help extend lifespan, and the great news is, it doesn’t require doing enormous amounts of any single activity to reap the rewards.
What this means for you
If you currently walk every day, that’s wonderful. But consider adding a weekly swim, a yoga session, or some light resistance training. If you’re a runner, try mixing in a bike ride or a game of tennis. The point isn’t to overhaul your routine overnight. It’s to gradually introduce variety so that, over time, you’re engaging more of your body in more ways. Even moderate outdoor activities like gardening count!
Frequently Asked Questions
Q: How many types of exercise do I need to do to see a benefit?
The study didn’t specify an exact magic number, but those in the highest-variety group had the greatest benefit. Even adding one or two new types of activity to your existing routine can make a meaningful difference over time.
Q: Does this mean I should stop doing my favourite workout?
Not at all! The message here is about adding variety, not replacing what you already enjoy. Keep doing the activities you love — just try sprinkling in something new alongside them.
Q: Can everyday activities like gardening or climbing stairs count?
Absolutely. The study included a wide range of activities — from heavy digging to climbing stairs. Stair climbing alone was linked to a 10% lower risk of death. Everyday movement matters more than many people realise.
Q: Is there such a thing as too much exercise?
The benefits appear to plateau around 20 MET-hours per week. This doesn’t mean more exercise is harmful — just that it may not add more longevity protection beyond that point.
Q: Does this apply to older adults too?
The study followed participants for over 30 years, tracking many well into older age. The principle of varied, consistent movement for longevity is broadly supported across age groups.