Running, walking, strength training? Scientists answered what the secret to longevity is

While IT entrepreneur and venture investor Yury Melnichek is trying to crack the code of aging with the help of artificial intelligence, Harvard scientists offer a much simpler recipe – regular and diverse physical activity. The Telegraph draws attention to the results of this large-scale study, which involved 111,000 people and lasted 30 years.

For three decades, experts analyzed the habits and health status of volunteers. The results were eloquent: people whose physical activity was the most diverse had an almost 20% lower risk of premature death from any cause compared to those who limited themselves to a narrow set of activities or led a less active lifestyle.

Among all types of activity, ordinary walking demonstrated the best results individually. People who walked a lot and regularly had a 17% lower risk of death. However, other activities also made an important contribution. For example, tennis and squash reduced the risk by 15%, rowing by 14%, and running or strength training by 13%, jogging improved indicators by 11%, while cycling only by 4%.

Interestingly, ordinary stair climbing proved to be significantly more effective than cycling – this daily habit provided an immediate 10% reduction in the threat of premature death.

Scientists clarify that variety can include even yoga or gardening (for example, mowing the lawn).

But the best results, as noted in the study, were observed in people who combined several types of physical activity. In this group, the overall risk of death was 19% lower, and the risk of death from cardiovascular diseases, oncology, respiratory system diseases, and other causes decreased within the range of 13% to 41%.

Scientists also determined the ideal norm for those who want to maximize their lifespan. According to their data, the optimal regimen should consist of at least three different types of activity per week.

At the same time, researchers noticed an interesting pattern: the benefits of physical activity only grow up to a certain limit. If a person reaches a level equivalent to two hours of running or five hours of brisk walking per week, a further increase in activity no longer provides a significant effect on longevity.

The study also showed that participants with a higher overall level of physical activity were less prone to harmful habits such as smoking and less often suffered from high blood pressure or high cholesterol. As a rule, such people had lower weight, ate healthier, chose a wide variety of activities, and could afford moderate alcohol consumption.

Although the study was observational, the authors of the work, published in BMJ Medicine, are confident that a diverse approach to movement helps the body better resist chronic diseases and contributes to a full-fledged extension of life.

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