{"id":336432,"date":"2026-02-14T04:00:14","date_gmt":"2026-02-14T04:00:14","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/336432\/"},"modified":"2026-02-14T04:00:14","modified_gmt":"2026-02-14T04:00:14","slug":"science-says-this-is-the-best-way-to-work-out-for-longevity","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/336432\/","title":{"rendered":"Science Says This Is the Best Way to Work Out for Longevity"},"content":{"rendered":"<ul data-node-id=\"0\" class=\"css-kw9lqy emevuu60\">\n<li data-node-id=\"0.0\">     Exercise is important for longevity, but variety matters.<\/li>\n<li data-node-id=\"0.1\">     New research links exercise variety with a nearly 20% lower risk of dying prematurely.<\/li>\n<li data-node-id=\"0.2\">     There are a few ways to approach this, according to experts. <\/li>\n<\/ul>\n<p data-journey-content=\"true\" data-node-id=\"2\" class=\"css-6wxqfj emevuu60\">Once you\u2019ve found an exercise routine you love, it makes sense to keep coming back to it. After all, it\u2019s hard to get motivated to do any workout, even when it\u2018s one you already know you enjoy. While personal trainers have talked for years about the importance of mixing up your workouts to target different muscle groups, new research suggests there\u2019s more than strength gains at stake: It could help to extend your life. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"3\" class=\"css-6wxqfj emevuu60\">That\u2019s the major takeaway from new research published in the journal <a href=\"https:\/\/bmjmedicine.bmj.com\/content\/5\/1\/e001513\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/bmjmedicine.bmj.com\/content\/5\/1\/e001513\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"BMJ Medicine\" data-node-id=\"3.1.0\" class=\"body-link css-1xnf0nh emevuu60\" rel=\"nofollow noopener\">BMJ Medicine<\/a>. For the study, researchers analyzed data on health and lifestyle from more than 111,000 people that was collected over more than 30 years. The participants logged how much time they spent on a weekly basis doing a wide variety of activities, from more strenuous workouts like running and lifting to less intense exercise like gardening. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"4\" class=\"css-6wxqfj emevuu60\">The researchers found that people who did the biggest variety of exercises had a 19% lower risk of premature death compared to those who had the least variety in their activities. They also had an up to 41% lower risk of dying from cardiovascular disease, cancer, respiratory disease, and other causes.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"6\" class=\"css-6wxqfj emevuu60\">This finding held true for every level of physical activity. Ultimately, exercise variety was more strongly linked to longevity than the actual amount of time people spent being active.  <\/p>\n<p data-journey-content=\"true\" data-node-id=\"7\" class=\"body-tip css-txvov emevuu60\"><strong data-node-id=\"7.0\">Meet the experts<\/strong>: <a href=\"https:\/\/hsph.harvard.edu\/profile\/han-han\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/hsph.harvard.edu\/profile\/han-han\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Han Han, Ph.D\" data-node-id=\"7.2\" class=\"body-link css-1xnf0nh emevuu60\" rel=\"nofollow noopener\">Han Han, Ph.D<\/a>., lead study author and postdoctoral research fellow at the Harvard T.H. Chan School of Public Health; <a href=\"https:\/\/cancercenter.gwu.edu\/profile\/leigh-frame\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/cancercenter.gwu.edu\/profile\/leigh-frame\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Leigh Frame, Ph.D\" data-node-id=\"7.4\" class=\"body-link css-1xnf0nh emevuu60\" rel=\"nofollow noopener\">Leigh Frame, Ph.D<\/a>., executive director of the Office of Integrative Medicine and Health at George Washington University; Dani Singer, C.P.T., founder of <a href=\"https:\/\/www.fit2gopt.com\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.fit2gopt.com\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Fit2Go Personal Training\" data-node-id=\"7.6\" class=\"body-link css-1xnf0nh emevuu60\" rel=\"nofollow noopener\">Fit2Go Personal Training<\/a>; <a href=\"https:\/\/publichealth.buffalo.edu\/exercise-and-nutrition-sciences\/faculty-and-staff\/faculty-directory\/Cperry.html\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/publichealth.buffalo.edu\/exercise-and-nutrition-sciences\/faculty-and-staff\/faculty-directory\/Cperry.html\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Christopher A. Perry, Ph.D., C.S.C.S.\" data-node-id=\"7.8\" class=\"body-link css-1xnf0nh emevuu60\" rel=\"nofollow noopener\">Christopher A. Perry, Ph.D., C.S.C.S.<\/a>, clinical assistant professor in the Department of Exercise and Nutrition Sciences at University at Buffalo.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"8\" class=\"css-6wxqfj emevuu60\">If you\u2019ve found an exercise routine that works for you, the findings don\u2019t suggest that you need to ditch it. Instead, it suggests there may be benefit in rounding out your workout with other things to really lock in those longevity benefits. <\/p>\n<p><strong data-node-id=\"9.0\">Why does exercise variety matter?<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"10\" class=\"css-6wxqfj emevuu60\">The reason is likely pretty simple, according to <a href=\"https:\/\/hsph.harvard.edu\/profile\/han-han\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/hsph.harvard.edu\/profile\/han-han\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Han Han, Ph.D\" data-node-id=\"10.1\" class=\"body-link css-1xnf0nh emevuu60\" rel=\"nofollow noopener\">Han Han, Ph.D<\/a>., lead study author and postdoctoral research fellow at the Harvard T.H. Chan School of Public Health: You\u2019re working different muscle groups and areas of your body. As a result, \u201cdifferent types of physical activity may exert distinct physiological effects,\u201d he says. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"11\" class=\"css-6wxqfj emevuu60\"> Workout variety can help with health, performance, and longevity, points out <a href=\"https:\/\/publichealth.buffalo.edu\/exercise-and-nutrition-sciences\/faculty-and-staff\/faculty-directory\/Cperry.html\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/publichealth.buffalo.edu\/exercise-and-nutrition-sciences\/faculty-and-staff\/faculty-directory\/Cperry.html\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Christopher A. Perry, Ph.D., C.S.C.S.\" data-node-id=\"11.1\" class=\"body-link css-1xnf0nh emevuu60\" rel=\"nofollow noopener\">Christopher A. Perry, Ph.D., C.S.C.S.<\/a>, clinical assistant professor in the Department of Exercise and Nutrition Sciences at University at Buffalo. \u201cThe body isn\u2019t a one-system machine,\u201d he says. \u201cDifferent exercise \u2018types\u2019 train different pillars of health: Aerobic\/cardiorespiratory fitness, strength, plus mobility\/flexibility and stability\/balance.\u201d<\/p>\n<p data-journey-content=\"true\" data-node-id=\"12\" class=\"css-6wxqfj emevuu60\">Having variety in your workouts is \u201ca simple way to cover more of those bases, reduce overuse from repeating the same patterns, and keep people more consistent because it\u2019s less boring and more sustainable,\u201d Perry says.  <\/p>\n<p><strong data-node-id=\"13.0\">How to work out for longevity<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"14\" class=\"css-6wxqfj emevuu60\">At baseline, it\u2019s important to try to get at least 150 minutes of moderate-intensity exercise a week, along with at least two days of strength training, per the <a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/index.html\" target=\"_blank\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/index.html&amp;source=gmail&amp;ust=1769024927621000&amp;usg=AOvVaw0sSEPxmftjy09NjPiieFTi\" data-vars-ga-ux-element=\"Hyperlink\" data-node-id=\"14.3\" data-vars-ga-outbound-link=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/index.html\" data-vars-ga-call-to-action=\"Centers for Disease Control and Prevention\" class=\"body-link css-1xnf0nh emevuu60\" rel=\"nofollow noopener\">Centers for Disease Control and Prevention<\/a> (CDC). But switching up your routine, including your strength training days, can make a difference, according to these findings. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"15\" class=\"css-6wxqfj emevuu60\">You can also start out by focusing on the exercise you enjoy most and build out from there. \u201cPeople naturally choose different activities over time based on their preferences and health conditions,\u201d Han points out. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"16\" class=\"css-6wxqfj emevuu60\">But it\u2019s also important to balance out harder workouts with ones that are less intense, Perry says. \u201cIntensity needs balance,\u201d he explains. \u201cMost workouts should feel repeatable, with a couple sessions per week that feel challenging.\u201d<\/p>\n<p>Han suggests focusing on a mix of activities you enjoy and know you can safely stick with. While research hasn\u2019t studied the perfect mix of exercise for longevity, it\u2019s a good idea to think about targeting different muscle groups, according to Dani Singer, C.P.T., founder of <a href=\"https:\/\/www.fit2gopt.com\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.fit2gopt.com\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Fit2Go Personal Training\" data-node-id=\"16.4\" class=\"body-link css-1xnf0nh emevuu60\" rel=\"nofollow noopener\">Fit2Go Personal Training<\/a>. So, if you\u2019re a runner, consider adding in exercises that promote flexibility, and target your glutes, core, and arms. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"17\" class=\"css-6wxqfj emevuu60\">But Singer stresses that you have to keep working to achieve and sustain your fitness goals. \u201cGetting fit is all about adaptation,\u201d Singer says. \u201cThe 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.\u201d<\/p>\n<p data-journey-content=\"true\" data-node-id=\"18\" class=\"css-6wxqfj emevuu60\">Keep in mind that this study counted a wide range of exercise\u2014not just ones where you\u2019re constantly sweating buckets. As a result, trying to be active throughout your day with a variety of moves seems to be best. \u201cVariety isn\u2019t about doing everything, it\u2019s about not missing the fundamentals,\u201d Perry says.<\/p>\n<p><strong data-node-id=\"19.0\">What else can you do for longevity?<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"20\" class=\"css-6wxqfj emevuu60\">There\u2019s a lot that goes into your longevity beyond your workout routine, points out <a href=\"https:\/\/cancercenter.gwu.edu\/profile\/leigh-frame\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/cancercenter.gwu.edu\/profile\/leigh-frame\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Leigh Frame, Ph.D\" data-node-id=\"20.1\" class=\"body-link css-1xnf0nh emevuu60\" rel=\"nofollow noopener\">Leigh Frame, Ph.D<\/a>., executive director of the Office of Integrative Medicine and Health at George Washington University. \u201cLongevity is shaped by an interaction between biology and behavior,\u201d she says. Your genes, lifestyle choices (which includes exercise and diet), and environmental factors all matter, according to Frame. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"21\" class=\"css-6wxqfj emevuu60\">She recommends focusing on elements you can control, including eating a varied diet, doing your best to lower your levels of stress, moving regularly, and staying socially engaged. \u201cThe goal should not be living longer at all costs, but living better for as long as possible,\u201d she says. \u201cYou have control over your lifespan and, to an even greater extent, your healthspan.\u201d<\/p>\n<p>Related Stories<\/p>\n","protected":false},"excerpt":{"rendered":"Exercise is important for longevity, but variety matters. New research links exercise variety with a nearly 20% lower&hellip;\n","protected":false},"author":2,"featured_media":336433,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[278],"tags":[153418,341,160134,343,18,7892,525,135,19,17,590,160133],"class_list":["post-336432","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-collection-health-studies","tag-content-type-news","tag-contentid-6bb45cd0-c6b4-4030-a956-289e89fd6f5f","tag-displaytype-standard-article","tag-eire","tag-explained","tag-fitness","tag-health","tag-ie","tag-ireland","tag-locale-us","tag-shorttitle-study-the-best-workout-for-longevity"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ie\/116066990407732174","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/336432","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=336432"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/336432\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/336433"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=336432"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=336432"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=336432"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}