A growing body of evidence suggests that variety is not just the spice of life, but also a key ingredient for longevity. A new study published in in BMJ Medicine has found a significant link between engaging in a diverse range of physical activities and a reduced risk of premature death.
Researchers from the Harvard T.H. Chan School of Public Health analyzed data collected over 30 years from more than 111,000 individuals participating in the Nurses’ Health Study and the Health Professionals Follow-Up Study. They mapped self-reported exercise routines against mortality rates, revealing that those who varied their exercise the most experienced a 19 percent lower risk of death compared to those with the least variety, even when accounting for overall exercise volume.
“The findings support the notion that promoting engagement in a diverse range of physical activity types, alongside increasing total physical activity levels, may help reduce the risk of premature death,” the researchers wrote in their published paper.
Beyond Total Exercise: The Benefits of Variety
For years, public health recommendations have focused on the amount of exercise needed for optimal health. Guidelines typically suggest at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week. This new research adds a crucial dimension to that advice: it’s not just how much you move, but how you move that matters.
The study considered a wide spectrum of activities, from traditional exercises like swimming, jogging, and weightlifting, to everyday movements such as walking, gardening, climbing stairs, and even housework. The researchers found that consistently incorporating multiple types of activity was associated with a lower risk of mortality, regardless of the total amount of exercise performed.
This suggests that a well-rounded fitness routine, incorporating different types of movement, may offer more comprehensive health benefits than focusing on a single activity. Different exercises engage different muscle groups and physiological systems, potentially leading to more balanced physical development and improved overall health.
How Does Variety Impact Health?
While the study demonstrates a strong association between exercise variety and reduced mortality, it doesn’t definitively prove cause and effect. However, experts suggest several plausible mechanisms. “People naturally choose different activities over time based on their preferences and health conditions,” explains nutrition scientist Yang Hu. “When deciding how to exercise, keep in mind that there may be extra health benefits to engaging in multiple types of physical activity, rather than relying on a single type alone.”
One potential benefit is that varying exercises reduces the risk of overuse injuries. Repeatedly performing the same movements can strain specific muscles and joints, increasing the likelihood of pain and injury. By diversifying activities, individuals can distribute stress more evenly throughout the body.
different types of exercise offer unique physiological benefits. Aerobic exercise improves cardiovascular health, while strength training builds muscle mass and bone density. Flexibility exercises enhance range of motion and reduce the risk of falls. Combining these different modalities can provide a more holistic approach to fitness.
What Does This Mean for Your Workout Routine?
The findings don’t necessarily mean you need to overhaul your entire fitness regimen. The study showed benefits even at moderate levels of physical activity. However, it does suggest that incorporating a wider range of activities could be beneficial.
For example, someone who primarily runs might consider adding strength training sessions, yoga classes, or swimming to their routine. Similarly, someone who focuses solely on weightlifting could benefit from incorporating cardio activities like brisk walking or cycling.
It’s also important to note that there appears to be a plateau in the benefits of exercise at around 20 hours per week. Increasing exercise beyond this point did not significantly reduce mortality risk in the study. This suggests that moderation and consistency are key.
Study Limitations and Future Research
As with any observational study, You’ll see limitations to consider. The data relied on self-reported exercise habits, which may be subject to recall bias. The study population primarily consisted of White health professionals, which may limit the generalizability of the findings to other populations. The study also did not assess the impact of changing exercise routines over time, only comparing routines between individuals.
Despite these limitations, the study provides compelling evidence for the importance of exercise variety. As Tom Yates, a physiologist from the University of Leicester, who was not involved in the study, notes, “In some ways this might be analogous to diet, variety in and off itself could have health benefits.”
Further research is needed to explore the optimal combination of exercise types and to determine the long-term effects of exercise variety on health outcomes. However, the current findings offer valuable insights for individuals looking to maximize the health benefits of physical activity.
