Quick Facts

• People who did the most varied exercises had 19% lower risk of premature death than those doing the least variety
• Exercise variety provided longevity benefits regardless of total workout time, with benefits maxing out around 5 hours of moderate activity per week
• Combining different activities reduced disease-specific death risk by up to 41% for heart disease, cancer, and respiratory illness

A groundbreaking 30-year study tracking 111,000 health professionals has found that exercise variety matters more for longevity than exercise volume alone.

The research, published in BMJ Medicine in January 2026, followed participants from the Nurses’ Health Study and Health Professionals Follow-Up Study. Researchers collected data on exercise habits, health history, and lifestyle factors every two years for over three decades.

Participants who engaged in the highest variety of exercises showed a 19% lower risk of premature death compared to those with the lowest variety. This benefit held true at every level of physical activity.

“People naturally choose different activities over time based on their preferences and health conditions,” said lead researcher Yang Hu, a research scientist in Harvard’s Department of Nutrition. “When deciding how to exercise, keep in mind that there may be extra health benefits to engaging in multiple types of physical activity, rather than relying on a single type alone.”

The study revealed specific disease benefits. Exercise variety reduced cardiovascular disease death risk by up to 41%, cancer death risk by 13%, and respiratory disease death risk by 27%.

Walking emerged as the top performer. The highest walkers had 17% lower all-cause mortality, with benefits maxing around 7.5 MET hours per week. Racquet sports like tennis showed 15% lower all-cause mortality and 24% lower cardiovascular death risk.

The research identified an optimal exercise threshold. Mortality benefits leveled off after about 20 MET-hours per week. This equals roughly 5 hours of moderate-intensity activity or 2.5 hours of vigorous activity weekly.

“We found that all activities included in this study have such limits, meaning that no additional benefits may be gained beyond certain amounts of exercise,” Hu explained. “So, combining different activities together may be more effective to receive health benefits as long as the total activity level is maintained.”

The scientists attribute these benefits to complementary physiological effects. Aerobic activities improve cardiovascular fitness. Resistance training builds strength and protects bone density. Flexibility work supports joint health and mobility.

“We speculate that the variety of physical activities means that people are able to take advantage of two or even more dimensions of exercise,” Hu said. “We want to make the case that it’s possible that the mix of aerobic and resistance or strength training has complementary benefits.”

Dr. Zeeshan Khan, a medical expert not involved in the study, sees practical applications. “This gives us a new tool when counseling our patients. Unable to run? OK, we can try chair exercises and swimming.”

The researchers recommend including at least three to four distinct movement types each week. This could mean walking most days, lifting weights twice weekly, playing tennis on weekends, and taking stairs when possible.

The study had limitations, including potential errors in self-reported exercise data and a cohort made up primarily of white health professionals.

Read more: 170K People Were Tracked for 30 Years & This Type of Exerciser Lives Longest