New research suggests that mixing up your workouts —rather than sticking to a single routine—may significantly boost your lifespan. A long-term analysis of two major health studies found that individuals who engaged in a variety of physical activities had a 19% lower risk of death during the study period compared to those with the same overall activity levels but less variety.
The Benefits of a Mixed Approach
The study, led by Han Han at Harvard University, analyzed data from over 111,000 participants (70,000 women and 41,000 men) tracked for more than three decades through the Nurses’ Health Study and the Health Professionals Follow-Up Study. Participants self-reported their exercise habits every two years. The research considered nine common aerobic activities: walking, jogging, running, cycling, stair climbing, swimming, rowing/callisthenics, racquet sports, and weight training.
Researchers found that benefits plateaued after a few hours of any single activity per week. This suggests that switching between exercises may allow individuals to continue reaping health rewards beyond the point of diminishing returns with one type of workout.
Why Variety Matters
The key takeaway is not just how much you exercise, but what kind. The study implies that different activities have unique physiological benefits, and combining them could create a synergistic effect—meaning the combined impact is greater than the sum of its parts.
For example, combining aerobic exercises like running with strength training could improve both cardiovascular health and muscle mass more effectively than either alone. This is consistent with current World Health Organization guidelines, which recommend a blend of aerobic and resistance training for optimal health.
Limitations and Future Research
While promising, the study’s findings are observational, meaning it cannot definitively prove that varied exercise causes a longer lifespan. Self-reported activity levels may also be inaccurate. However, the results align with existing recommendations for well-rounded fitness.
Future research could leverage wearable fitness trackers to gather more precise data. For now, the study reinforces the idea that a diverse exercise routine is likely more beneficial than repetitive workouts.
“We think that future studies could examine the possible synergistic effects of different activities,” says Han. “This will help to identify the optimal mix of activities.”
