Doing a variety of different types of exercise each week – rather than sticking to just one activity – is linked to a significantly lower risk of early death, according to one of the largest and longest-running studies on physical activity ever conducted.
Researchers from Harvard T.H. Chan School of Public Health tracked the weekly exercise habits of more than 110,000 U.S. adults (mostly nurses and health professionals) for up to 30 years. The findings, published in BMJ Medicine, revealed that people who regularly participated in the widest range of physical activities had a 19% lower overall risk of death during the study period compared with those who focused on only one type of exercise.
The benefit of variety held true even after accounting for total exercise volume. In other words, it wasn’t just about exercising more — it was about exercising more diversely.
“Combining activities that have complementary health benefits — such as resistance training and aerobic exercise — can be very helpful,” said lead author Dr. Yang Hu. “Diversifying the types of activities may be more beneficial” on top of meeting recommended activity levels.
Key Findings from the Study
- Participants who mixed multiple activities (e.g., walking, running, swimming, cycling, tennis, weight training, yoga, gardening) saw the greatest reductions in mortality risk.
- The protective effect was stronger than for any single activity alone — even popular ones like jogging, tennis, rowing or brisk walking.
- Optimal volume appeared to plateau around 6 hours of moderate-intensity or 3 hours of vigorous-intensity activity per week.
- Diverse exercisers had 13–41% lower risk of death from cancer, heart disease, lung conditions and other causes.
The study reinforces current NHS and WHO guidelines, which recommend adults aim for:
- At least 150 minutes of moderate aerobic activity (brisk walking, cycling, dancing) or 75 minutes of vigorous activity (running, swimming, fast team sports) per week
- Muscle-strengthening activities (weights, yoga, heavy gardening) on at least 2 days a week
- Avoiding long periods of sitting
Real-Life Example: Why Variety Works
Maddie Albon, 29, a marketing manager in London, embodies the approach. She trains for triathlons while also doing tennis, spin classes, yoga, pilates and weight lifting. “Each different exercise offers something different,” she told the BBC. “To be good at running you need to be weight training.” She also credits the variety with improving her mood and mental wellbeing.
Why Variety Might Outperform Single-Sport Routines
Experts say mixing modalities provides complementary benefits: aerobic activities improve cardiovascular health and endurance; resistance training builds muscle and bone density; flexibility and balance work (yoga, tai chi) reduces injury risk and maintains mobility. A diverse routine also keeps motivation high and reduces overuse injuries common in repetitive sports.
The message is clear: while total activity volume matters most, spreading your effort across different types of movement could unlock extra years of healthier, more active life.