Variety in Exercise Linked to Longer Life, Study Finds

Mixing up your workouts may be the key to longevity, according to new research.

Published on Feb. 11, 2026

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New research published in the journal BMJ Medicine has found that people who engaged in a wider variety of physical activities had a 19% lower risk of premature death compared to those with the least exercise variety. The study analyzed data from over 111,000 people tracked for more than 30 years, and found that exercise variety was more strongly linked to longevity than the total amount of time spent being active.

Why it matters

This research suggests that while regular exercise is important for health and longevity, incorporating a diverse range of activities may provide additional benefits beyond just the overall amount of physical activity. Varying your workouts could help target different muscle groups and physiological systems, leading to more well-rounded fitness and potentially greater longevity.

The details

The study found that people who did the greatest variety of exercises, ranging from running and lifting weights to gardening, had up to a 41% lower risk of dying from cardiovascular disease, cancer, respiratory disease, and other causes compared to those with the least exercise variety. Experts say the reason for this is that different types of physical activity can have distinct physiological effects by working different muscle groups and body systems.

  • The study analyzed data collected over more than 30 years.
  • The research was published in the journal BMJ Medicine in 2026.

The players

Han Han

The lead study author and a postdoctoral research fellow at the Harvard T.H. Chan School of Public Health.

Leigh Frame

The executive director of the Office of Integrative Medicine and Health at George Washington University.

Dani Singer

The founder of Fit2Go Personal Training.

Christopher A. Perry

A clinical assistant professor in the Department of Exercise and Nutrition Sciences at University at Buffalo.

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What they’re saying

“Different types of physical activity may exert distinct physiological effects.”

— Han Han, Lead study author and postdoctoral research fellow at the Harvard T.H. Chan School of Public Health

“The body isn't a one-system machine. Different exercise 'types' train different pillars of health: Aerobic/cardiorespiratory fitness, strength, plus mobility/flexibility and stability/balance.”

— Christopher A. Perry, Clinical assistant professor in the Department of Exercise and Nutrition Sciences at University at Buffalo

“Getting fit is all about adaptation. The problem is that people try to achieve fitness as a goal to be done with. The people best at fitness are achieving a varied routine that they can stay on long-term.”

— Dani Singer, Founder of Fit2Go Personal Training

The takeaway

This research highlights the importance of incorporating a diverse range of physical activities into your exercise routine, rather than sticking to just one or two types of workouts. By varying your exercise, you may be able to better target different muscle groups and physiological systems, leading to greater overall health benefits and potentially extending your lifespan.