New research has highlighted an association between taking part in a wider range of physical activities and lower risk of death over time, drawing attention to how physical activity patterns are assessed and discussed in public health. The findings suggest that people who engage in several different types of exercise each week experience lower long-term mortality than those who concentrate on a single activity, even when overall activity levels are similar.
The study followed more than 110,000 adults in the United States over a 30-year period, tracking their physical activity habits and health outcomes. Researchers observed that participants who reported the greatest variety of activities were significantly less likely to die during the study period than those whose activity focused on one type of exercise. The difference persisted after accounting for total exercise time and other lifestyle factors.
Long-term tracking of activity patterns
Participants in the study included more than 70,000 nurses and around 40,000 health professionals, covering a wide age range at enrolment. They were asked at regular intervals to report the types of physical activity they carried out each week. These included aerobic activities such as walking and running, strength-based exercise, lower-intensity activities such as yoga, and everyday movement including gardening and stair climbing.
By repeatedly collecting information every two years, researchers were able to examine how activity patterns changed over time and how these patterns related to long-term health outcomes. The analysis showed that most forms of physical activity were associated with reduced mortality risk. However, people who participated in the widest mix of activities experienced the greatest reduction overall.
The study reported that those with the most varied activity profiles were around 19% less likely to die during the follow-up period compared with those who focused on a single type of exercise. Reductions were observed across several causes of death, including cardiovascular disease, cancer, and respiratory illness.
Variety alongside overall activity levels
Researchers emphasised that total physical activity remained a key factor. Higher levels of movement overall were consistently linked to better outcomes. The added benefit appeared when activity was spread across different types, rather than concentrated in one form alone.
The findings point to the possibility that different activities contribute in complementary ways. Aerobic exercise, strength training, balance-focused movement, and flexibility work place different demands on the body. Taken together, they may support a broader range of physiological systems than any single activity in isolation.
The analysis suggested that the strongest associations were seen at around six hours of moderate activity or three hours of vigorous activity per week, after which additional benefits tended to level off. This pattern aligns with existing public health research on physical activity thresholds.
Implications for public health messaging
From a health systems perspective, the study adds to ongoing discussions about how physical activity is framed in public health guidance. Rather than focusing solely on meeting numerical targets, the findings support approaches that recognise different forms of movement as contributing to health in distinct ways.
Health services routinely encounter patients with varied abilities, preferences, and constraints. Research that highlights multiple routes to benefit may support more inclusive conversations about activity in primary care, community services, and public health programmes. It also reflects the reality that people’s activity patterns change over time, influenced by age, work, injury, and access to facilities.
Importantly, the study does not establish cause and effect. Researchers noted that while the analysis adjusted for many factors, it cannot fully rule out the possibility that underlying health influenced activity choices. People in better health may be more able to participate in a wider range of activities, rather than variety itself driving the outcome.
Study strengths and limitations
The large sample size and long follow-up period strengthen the findings. Repeated measurement reduced reliance on a single snapshot of behaviour, providing a more detailed picture of activity over time. The inclusion of different types of movement, including lower-intensity and everyday activities, also broadened the scope beyond formal exercise.
However, the research relied on self-reported data, which can be subject to recall error. Participants were also drawn from specific professional groups, which may limit how closely results apply to other populations. Researchers acknowledged these constraints and framed their conclusions cautiously.
What this means
For public health:
The findings support a broader understanding of physical activity that recognises multiple forms of movement. This may inform population-level messaging and surveillance without changing existing guidelines.
For health services:
The study reinforces the value of considering activity patterns over time and across settings, particularly when discussing lifestyle factors as part of wider health assessments.
For research:
The results add to evidence that activity diversity may be a useful dimension to explore alongside volume and intensity in future studies.
When and where
Source: BMJ Medicine, study led by researchers from Harvard T.H. Chan School of Public Health, published January 2026.
