Researchers have found that the variety of physical exercise may matter more for longevity than the number of hours spent in the gym, according to a recent article in Women's Health.
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When it comes to sports and exercise, many of us get used to a single type of workout that we stick to. Whether it's running in the morning or working out at the gym, we choose something we know, like, and feel in control. It's comfortable, we see progress and we don't feel the need to do anything else. It's just that consistency, as laudable as it is, isn't always the best strategy when our goal is long-term health. “The problem is, while sticking to one type of exercise shows dedication, it may not be the optimal strategy if you're dreaming of a long, healthy life,” attract the attention of specialists.
A large study shows that doing the same type of exercise over and over again is not the best idea in the long run. Researchers followed the habits and health status of more than 111,000 adults for more than 30 years, analyzing what types of activity they tend to do on a weekly basis (from walking, jogging, cycling or lifting weights, to seemingly mundane activities such as gardening or climbing stairs). Their conclusion was that people who diversify their types of physical activities have better results when it comes to health and longevity. The study was published in BMJ Medicine.
Those who combined several types of exercise had a 19% lower risk of premature death than people who always did the same exercise. The difference was seen in both study participants who exercised little and those who exercised more. In other words, it wasn't the number of hours that made the difference, but the fact that the movement was varied, not repetitive. “It doesn't matter so much if you spend five hours or ten hours a week at the gym, but what you do during that time,” say the specialists.
“Different types of movement work the body in different ways. When you combine several forms of physical activity, you not only train your muscles, but also activate different systems of the body, including those related to mental state. In the long run, this mix helps maintain better balance and reduces the risk of certain areas of the body being overworked or neglected.” Han Han, a postdoctoral researcher at the Harvard TH Chan School of Public Health and lead author of the study.
For his part, Albert Matheny, nutritionist and trainer, co-founder of SoHo Strength Lab, tells Women's Health: “The body is forced to adapt when faced with different stimuli, and this ability to adapt makes you more resilient. When you give the body more than one type of challenge, you train it to handle a wide range of demands, which is directly related to longevity. It's similar to learning multiple languages instead of just one, the brain becomes more flexible and capable.”
What the experts recommend
Researchers point out that any type of exercise is better than none and that you don't need to do ten different sports. If running catches you, for example, and you do it constantly, it doesn't make sense to give it up. The idea, they say, is to add something else every now and then: swimming, cycling, or alternating cardio with strength training, so the body isn't being challenged in the same way every time: “Even in strength training you can vary the exercises from session to session.”
Matheny points out that even seemingly mundane activities like gardening, taking the stairs instead of the elevator, or taking longer walks put the body to work in different ways. Even active play with children or pets counts. All of this added together creates a variety of movement that, in the long run, seems to make a difference.
“When you repeat the same exercises week after week, not only does some progress slow down, but boredom sets in, which saps motivation. Introducing new activities changes the dynamic and makes movement easier to sustain over time. It's much harder to get motivated when you know you've been following the exact same program you've been doing for months; instead, a more varied program keeps you interested and increases your chances of staying active long-term.” say the specialists.
In addition, alternating exercises protects the joints and muscles. When you always do the same type of movement: for example jogging – the same joints and tendons are constantly stressed, and the risk of injuries increases. When you vary the activities, the effort is distributed throughout the body: some areas work, others have time to recover. In the long run, this means less strain and a more balanced body.
So, you don't have to give up what you like, but don't limit yourself to a single type of movement, the researchers conclude. “An active and varied lifestyle doesn't just help you live longer, it helps you live better, with a body that's more resilient, more flexible and better able to deal with the challenges life throws your way.”
So, if you've ever wondered if it's worth getting out of your comfort zone and trying that yoga class you've been hearing about, or adding a few laps of the pool to your regular running routine, now you have one more reason to do it. “Variety is the secret to a longer life.”
