Feb 09, 2026
3 min read
A study of more than 170,000 people over 30 years found that it is variety, not quantity, that predicts longevity.Here's how to create a balanced routine that really works.
Why is there so much exercise? (Not doing too much exercise) can help you live longer.
I've always been someone who comes into training.A few years ago it was all spin classes.Then I went through a phase where I just wanted to lift weights.My running friends would invite me out and I would decline because, well, I was a "lifter" now.
It's clear that this type of thinking can reduce more than just my social media calendar.A new study published in BMJ Medicine followed more than 170,000 people over 30 years and found evidence that challenges the "more is better" thinking we've developed around exercise.The people who lived the longest were not the ones who spent many hours in the gym.
They were the ones mixing things up.
What has thirty years said about diversity?
Researchers looked at how people did different types of exercise over time, including walking, running, cycling, swimming, tennis, stair climbing, driving, and resistance training.They are not only interested in whether people exercise, but also how often they do different types of activity.
They found that people who consistently engaged in more types of physical activity had a 19% lower overall risk of death than those who engaged in fewer types of physical activity.This is true even after considering the total amount of exercise they performed.
Think about it for a moment.Two people may make the same amount of money each week, but one person rotating through different activities has a huge advantage when it comes to longevity.These benefits extend across the board, with a 41% lower risk of dying from heart disease, cancer, respiratory disease and more.
There is a sweet spot, not an endless ladder
But the benefits are not linear.Data show that the reduction in risk of death decreases after about 20 MET hours per week, which is about 5 hours of moderate activity or 2.5 hours of intense activity.
This means that there is an optimal threshold rather than a "more is always better" situation.You don't have to train for an ultramarathon to get the most out of your longevity training.You just need to be consistent and diverse.
Why Mixing Matters
The research points to what scientists call complementary physiological effects.Different types of exercise produce different effects on your body.Aerobic activities like running or cycling improve cardiovascular fitness and increase oxygen consumption.Strength training increases strength and protects bone density and muscle mass.Flexibility work supports joint health and mobility.
When you only do one type of exercise, you only get one set of benefits.But when you move around in different ways, you cover more bases.Your body becomes stronger, more cardiovascularly fit and more flexible in ways that single-sport training simply cannot provide.
There's also a catch here: People who participate in a variety of sports when they're young tend to stay active as adults.Variety keeps things interesting; it reduces the risk of multiple injuries and gives different muscle groups time to recover while you work on others.
Create your own varied exercise routine
So how do you accomplish this without ending up with a chaotic, unsustainable schedule?
Start by thinking about how to hit different types during the week.Aim for at least one cardiovascular activity (walking, running, cycling), one strength-based exercise (resistance training, rowing), and something that challenges coordination or involves a social sport (tennis, curling, dance classes).
You don't have to do everything every week.The study looked at consistent participation over time, not full diversity over each seven-day period.You can walk most days, lift weights twice a week, play tennis on weekends, and take the stairs whenever you can.These are five different types of movement.
Listen to your body and move around according to how you feel.If your legs have been tired for a long time, it might be a good day for some upper body work or a walk.Aim for a consistent variety, don't bother trying to check all the boxes.
This research offers a refreshing approach.You don't need to stick to one form of exercise or push yourself to ever-increasing amounts to reap the benefits of longevity.You just need to regularly move and mix together.
When exercise is varied, it becomes something the body can adapt to, recover from, and benefit from in the long term.
