The Best Exercise for Longevity, According to a Massive New Study

For decades, exercise science studies have often been criticized for their limited scope—typically involving small groups of male college students. A recently published, large-scale study in BMJ Medicine offers a significantly broader perspective, tracking 70,000 women and 40,000 men over three decades to explore the relationship between different physical activities and longevity. The findings have generated considerable discussion in the media and on social platforms.

Key Findings and Their Implications

The study’s central message, as highlighted by researchers at Harvard, is that incorporating a variety of exercises into your routine is more beneficial than focusing on a single activity, regardless of intensity. However, the research also sparked debate around specific exercise types and the potential for diminishing returns with excessive activity. The data suggests that walking may be particularly effective, while the benefits of other activities, like swimming, appear less pronounced.

Is There a Limit to Exercise Benefits?

The study initially suggests that the benefits of exercise plateau around 20 MET-hours per week—roughly an hour of walking daily, or 100 minutes of running. However, researchers caution that this finding may be influenced by statistical adjustments made to account for confounding variables like diet, BMI, blood pressure, and cholesterol levels. Adjusting for these factors, which exercise itself impacts, could underestimate the true benefits of higher activity levels.

Are Some Exercises More Effective Than Others?

The study analyzed nine different activities, revealing varying effects on longevity. While walking showed a consistent reduction in risk, the curves for activities like jogging and running exhibited more complex patterns. These variations raise questions about the reliability of drawing definitive conclusions about individual exercises, given the potential for statistical noise and the challenges of accurately categorizing activity levels across a diverse population.

The Importance of Variety

The research supports the idea that a diverse exercise routine is advantageous, potentially because different activities target different aspects of fitness—cardiovascular health versus muscular strength. While the study suggests a benefit to variety, it also acknowledges the possibility that individuals who engage in multiple activities may already be healthier overall, making it difficult to isolate the specific impact of variety itself.

Frequently Asked Questions

What is a MET-hour?

A “metabolic equivalent of task,” or MET, is a measure of how much energy an exercise requires compared to resting. Walking, for example, is estimated at 3 METs, meaning two hours of walking would equal 6 MET-hours of energy expenditure.

What did the study find about jogging versus running?

The study showed different curves for jogging (slower than ten minutes per mile) and running (faster than ten minutes per mile), with running showing a more complex pattern. Researchers cautioned that this distinction may be misleading, as ten-minute mile pace represents different levels of exertion for different individuals.

Does this study suggest there’s no benefit to exercising more than 20 MET-hours per week?

The study suggests a plateau in benefits around 20 MET-hours per week, but researchers acknowledge that this finding may be influenced by statistical adjustments and doesn’t necessarily mean that exceeding this level is detrimental.

Considering the complexities of interpreting large-scale epidemiological studies, how might future research—perhaps utilizing more precise wearable technology—refine our understanding of the optimal exercise regimen for longevity?