Variety in Exercise Linked to Longer Life
It seems that when it comes to exercise, variety might be more beneficial than simply focusing on one type of activity. A recent study suggests that engaging in a mix of different physical activities weekly could enhance your health and longevity.
Over a 30-year period, researchers followed the exercise habits of about 110,000 men and women in the U.S. They found that individuals who participated in a broader range of exercises were 19% less likely to die during that time than those who stuck to just one type of activity.
This effect was notably stronger than for specific sports such as walking, tennis, rowing, and jogging. Experts agree while the total amount of exercise matters, incorporating various enjoyable activities can yield numerous health benefits.
‘Each one offers something different’
Maddie Albon, a 29-year-old global marketing manager living in London, exemplifies this approach. In addition to participating in triathlons, she also enjoys tennis, yoga, spin classes, and weight lifting.
“Every exercise brings something unique,” she states. “To excel in running, for instance, weight training is essential.” Beyond physical health, Maddie notices that varying her activities positively affects her mood.
Sometimes, intense workouts just aren’t feasible. “Practicing yoga to unwind really contributes to my mental wellbeing,” she shares. Maddie appreciates having diverse options for staying active and dedicating time for herself each day.
Having taken up triathlons last year, she’s now considering trying team sports for their more social aspect, which differs from her more individual activities.
Being active already has well-known benefits for both mental and physical health, including reducing the risk of diseases related to the heart and lungs. Exercise may also lower the likelihood of early death from certain cancers.
Dr. Yang Hu from Harvard School of Public Health, who led the study published in BMJ Medicine, remarked, “It’s vital to maintain a high level of overall physical activity. Diversifying your exercises could provide enhanced benefits.”
He further noted that combining complementary activities, like resistance and aerobic exercises, could be very advantageous.
NHS Activity Guidelines
The NHS suggests that adults aged 19-64 should aim for:
- Strengthening exercises for all major muscle groups on at least two days a week
- 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity weekly
- Evenly spaced activity over 4-5 days
- Avoid prolonged periods of inactivity
Moderate aerobic activities include brisk walking or cycling, while vigorous exercises include running or swimming. Muscle-strengthening activities can range from yoga to weight lifting.
In this study, over 70,000 nurses and 40,000 health professionals were surveyed about their weekly activities, which ranged from walking to cycling. They completed questionnaires biennially about their exercise routines, including weight training and lower intensity activities.
Results revealed that while individual exercise types reduced death risk, those who engaged in the widest variety enjoyed even better outcomes. Their risks of dying from cancer, heart issues, lung diseases, and other causes were notably lower.
Interestingly, the study found that around six hours of moderate or three hours of vigorous exercise weekly offered the most benefits, beyond which the advantages plateaued.
While the study is substantial and measure various lifestyle factors, it does have limitations. It can’t entirely dismiss the possibility that people’s health may have influenced their activity levels, rather than the reverse.
