Was It a Loss to Only Run Every Day?... Study Reveals a Surprising Twist on Exercise

Even with the Same Amount of Exercise, Composition Is Key
The More Varied the Activities, the Lower the Risk of Mortality

According to a recent study, engaging in a variety of exercises, rather than repeating a single activity like walking or running, is more beneficial for long-term health and survival. Even when the total amount of exercise was the same, the group that diversified their exercise routines had a lower risk of mortality.

Materials to aid in understanding the article. Pexels

On January 20 (local time), researchers from Harvard T.H. Chan School of Public Health in the United States, Chongqing Medical University in China, and Yonsei University in Korea published their findings in the international journal BMJ Medicine, analyzing the impact of so-called "exercise diversification" on long-term health.

The research team analyzed data from more than 111,000 participants, including about 70,000 women from the Nurses' Health Study and about 40,000 men from the Health Professionals Follow-Up Study. From 1986, participants reported their physical activities via surveys every two years, including walking, running, jogging, cycling, swimming, rowing, tennis, and weightlifting.

Even with the Same Amount of Exercise, Mortality Risk Differs Depending on Composition

The analysis found that, even with the same total amount of exercise, the group that engaged in a balanced mix of walking, racket sports, and strength training had a lower risk of mortality than the group that repeated only a single type of exercise. The group that most actively combined various types of exercise saw a 19% reduction in all-cause mortality compared to those who did not. The risk of death from cardiovascular disease and cancer was also reduced by between 13% and up to 41%.

Image to aid understanding of the article. Pixabay

By exercise type, those in the high-activity group had a 17% lower mortality risk from walking compared to the low-activity group. For racket sports such as tennis and squash, the risk was reduced by 15%; for running and strength training, by 13% each; for jogging, by 11%; and for cycling, by 4%. In contrast, swimming did not show a clear association with reduced mortality risk.

The research team stated, "While it is already known that physical activity is beneficial for health, there has been a lack of evidence regarding how the composition of exercise matters. This analysis suggests that diversity in exercise routines may be more important than simply increasing the amount of exercise."

The 'Limit' of Exercise Benefits Also Identified... Causality Cannot Be Concluded

The researchers also observed that the benefits of exercise plateau after a certain point. Up to 20 MET-hours (a measure of energy expenditure from physical activity) per week, increased exercise led to greater reductions in mortality risk, but beyond that, additional benefits were minimal. MET is an index that calculates energy expenditure during exercise compared to resting state.

The research team explained that, since this analysis is based on observational studies, it is difficult to definitively establish a causal relationship between exercise and increased lifespan. However, they emphasized, "This strongly suggests that enjoying a variety of exercises over a long period may help extend lifespan."