A new study has found that incorporating a diverse range of physical activities into your weekly routine could be the secret to living a longer, healthier life. Researchers from the Harvard School of Public Health tracked the exercise habits of over 110,000 men and women in the US for 30 years, and discovered that those who engaged in the greatest variety of workouts were 19% less likely to die during the study period compared to those who focused on a single activity.
The effect was more pronounced than for individual sports like walking, tennis, rowing, and jogging, suggesting that mixing up your fitness regimen offers unique benefits that go beyond simply meeting recommended activity levels. “It’s important to keep a high level of total physical activity, and on top of that, diversifying the types of activities may be more beneficial,” explained Dr. Yang Hu, the lead author of the study published in the BMJ Medicine journal.
Maddie Albon, a 29-year-old global marketing manager living in London, is a prime example of this approach in action. In addition to her triathlon training, Maddie enjoys a wide array of other pursuits, including tennis, spin classes, yoga, Pilates, and weight lifting. “Each different exercise offers something different,” she says. “You need to have the variety to be good at one sport – to be good at running you need to be weight training.”
Beyond the physical benefits, Maddie finds that the diverse mix of activities also supports her mental wellbeing. “Sometimes I don’t have the energy for an intense session so doing that yoga to unwind, relax, it really helps my mental wellbeing,” she explains. “It’s nice to have those other options to be moving your body and really dedicating that time for yourself in the day.”
The study’s findings align with current NHS guidance, which recommends that adults aged 19-64 aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week, spread evenly across 4-5 days. The advice also emphasizes the importance of including strengthening exercises that work all the major muscle groups at least twice a week.
So whether your fitness passion is running, cycling, swimming, or something else entirely, this research suggests that diversifying your routine could be the key to unlocking even greater health and longevity benefits. So don’t put all your eggs in one basket – mix it up and enjoy the rewards of a well-rounded workout regimen.