For decades, exercise advice has centered on one simple idea: move more. But new research suggests that when it comes to longevity, it’s not just about how much people exercise. It may also depend on the variety of movement in their routines. For employers, that insight could influence how wellness programs are structured, and point to a simple way to better support employee health.
Why Mixing Up Movement Matters for Longevity
A recent study from the Harvard T.H. Chan School of Public Health found that people who participate in a variety of physical activities tend to live longer than those with less diverse routines. Those with the most variety in their exercise had a 13% to 41% lower risk of dying from heart disease, respiratory disease, or cancer compared with those with less varied routines.
Researchers believe the explanation is simple: different types of movement challenge the body in different ways. Cardio supports heart health, strength training preserves muscle, and sports or mobility activities build coordination and joint stability. When combined, these activities provide complementary health benefits that promote long-term health and function.
Living Longer and Moving Better
Beyond longevity, variety in movement also plays an important role in how people feel and function day to day. This is part of a broader shift towards movement health, helping employees move comfortably, efficiently, and without pain in their daily lives.
The best wellness programs now include musculoskeletal (MSK) support, focusing on mobility, stability, and functional movement. This shift is critical, as MSK conditions are a leading driver of healthcare costs, absenteeism, and lost productivity.
Programs that offer mobility training, stability exercises, and functional movement can help employees build strength, move more comfortably, and reduce their risk of injury, making it easier to stay active over time.
A Balanced Approach to Movement
So what does a well-rounded movement routine look like? Health experts recommend combining different types of movement, including:
- Aerobic exercise, such as walking, running, or cycling, to support cardiovascular health
- Resistance training to build and maintain muscle strength
- Balance and mobility exercises to promote joint stability and flexibility
- Recreational activities or sports that support coordination, cognitive skills, and social interaction
The World Health Organization and the Centers for Disease Control and Prevention both emphasize the importance of combining aerobic exercise with strength training for optimal health. Even a little strength training can make a difference. Studies show that just one hour of strength training per week may lower the risk of early death by up to 20%.
Why Variety Matters for Employee Engagement
For HR leaders, the benefits of exercise variety extend beyond physical health. Keeping employees engaged in wellness programs isn’t always easy. Many start with enthusiasm, but lose momentum when routines begin to feel repetitive or boring.
Introducing variety can help. Trying different forms of movement, from walking and strength training to yoga, mobility work, or recreational sports, keeps exercise fresh and enjoyable. It can also help employees discover activities they genuinely like. This is important because research shows that enjoying exercise is one of the strongest predictors of long-term physical activity.
Workplace wellness programs that encourage employees to try new types of workouts can also make a difference. For example, wellness challenges can give employees the push they may need to try something new and add variety to their routines.
Aaptiv: Helping Employees Move in More Ways
The goal isn’t just to get employees to exercise more, but to help them move in different ways. Providing them with the tools to try new activities, build strength, improve mobility, and stay active throughout the week can help them develop more well-rounded movement habits.
Platforms like Aaptiv help by offering a wide range of workouts, including walking programs, strength training, yoga, stretching, and mobility exercises. Guided challenges also encourage employees to try something new, making it easier to personalize routines and keep exercise engaging over time.
Learn more about Aaptiv employee fitness and wellness solutions.
