A recent observational study suggests that regularly engaging in a variety of physical activities, rather than sticking to the same workouts, can increase life expectancy and improve overall health.
From tracking the weekly exercise habits of 110,000 participants in the US for 30 years, researchers found that people with the greatest variety in their exercise routines were 19% less likely to pass away than people who focused on just a single activity.
In response to the findings, Dr Rupa Parmar, GP and Medical Director of Midland Health, is encouraging people to vary their exercise and explaining why longevity isn’t the only potential health benefit in doing so.
Boost longevity
“The study found a 19% drop in death when participants varied their exercise; a significant drop for something so simple. This could be because different activities provide different health benefits that are usually missed by just one exercise. So, a mix of aerobic exercises such as running or swimming, strength exercises such as resistance training, lifting, or pilates, and daily activities such as stair climbing and walking each week can have a great impact.”
Prevent injury and strain
“By varying workouts, you’re also varying which muscles are being used the most, which can reduce the risk of repetitive strain injuries and fatigue. A varied routine will distribute physical stress more evenly over the body than sticking to one type of exercise, plus switching key areas allows for active recovery by letting heavily used muscles have time to repair. An example of this could be going for a long run one day and then engaging in a lighter activity like yoga the next. This way, you’re still being active, but you’re crucially avoiding excess strain.”
Avoid plateaus
“Exercise plateaus are when the body adjusts to a consistent workout routine, reducing the need to burn calories or build muscle. This means fitness progress, such as weight loss or strength, stalls. However, swapping exercises or changing sets can combat these plateaus, as a range of workouts prevents your body from adapting and therefore stops diminishing returns. For example, if you usually focus on strength training, try doing more cardio so your muscles strengthen and your cardiovascular health improves.”
Maintain motivation
“If you’re not enjoying exercise, you’re less likely to do it. But changing your workouts keeps exercise stimulating, makes exercising more enjoyable, prevents boredom, and increases engagement. To switch things up, try working out by hiking outdoors if you normally spend time in a gym or use different exercise equipment than you usually do.”
Dr Rupa Parmar said: “When it comes to actually introducing variety into your workouts, the best approach is to maintain consistent workouts while adding in a different exercise at least once per week. It’s also important to do simple exercises like taking the stairs and walking to places as much as you can.
“At the end of the day, a balanced, healthy diet and regular exercise are the most important factors in boosting life expectancy. It’s recommended to get 150 minutes of moderate exercise each week, so if you’re doing that, stick to what best suits you. That being said, there are clear benefits to switching up your routine, especially if you haven’t found your perfect workout yet.”
