Want to live longer and healthier? Mix up your workouts

The best type of exercise for longevity: ‍

New science shows the best approach is a varying up a mix of cardio and strength training. Research finds people who combine different types of exercise, such as walking, resistance training, callisthenics, and sports like tennis and squash have up to a 19% reduced risk of death.

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Add more distance. Train harder. Do another session. It’s the formula most of us follow to feel fitter, stronger and healthier. For years, the exercise guidelines have centered on accumulation: more minutes, more intensity, more output. Yet the latest evidence indicates that approach only tells part of the story. The people who live the longest aren’t just the most active. They’re the ones who do the most diverse training.

This insight reframes a fundamental question. What actually moves the needle when it comes to longevity?

• Should you add distance to your weekly runs?
• Double down on your group workouts?
• Spend longer on the rower?
• Commit to a daily walk?
• Or add a weekend game of golf or tennis? 

There’s no one right answer. It’s all of them, working together.

Exercise has long been described as a wonder drug for long-term health and longevity. But its benefits are not defined solely by how much you do. They’re shaped by diversity. The broader your movement profile, the greater the return.

Longevity fitness tip: A high variety of exercise is linked to a 19% lower risk of death from all causes compared to low variety.

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Why we know exercise variety improves longevity

These 2026 findings draw on decades of research. Scientists analyzed data from two major long-term studies tracking more than 100,000 people over 30years. They captured detailed insights into lifestyle, health history, and exercise habits – including not just how much people moved, but how they moved.

To quantify activity, researchers used MET scores, a measure of how much energy an activity requires compared to rest, multiplied by the time spent doing it.

As expected, individuals with higher overall activity levels tended to be healthier. They had lower rates of high blood pressure and cholesterol, and generally maintained a healthier body weight.These individuals were also more socially connected and far more likely to engage in a wide range of physical activities. And this diversity is what made a big difference.

Participants who regularly mixed up how they moved had a lower risk of death from cardiovascular disease, cancer, respiratory conditions, and other causes, compared to those with less varied routines. On average, high exercise variety was linked to a 19% reduction in all-cause mortality.

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The best mix of exercise for longevity

So what should a good training routine look like? Walking emerges as one of the most powerful contributors to longevity. Activities such as tennis, squash, rowing, callisthenics and running are also considered very valuable, and strength training is clearly linked to improved longevity, along with a wealth of other benefits associated with lifting weights.

The power of resistance training is backed up by data from another long-term cohort study involving over 400,000 adults. This study linked one hour of aerobic exercise per week to a 15% lower mortality risk and three hours a week to a 25-30% lower risk. When strength training was added to the mix, the benefits were amplified considerably. Another 2026 study published in Medscape involving women draws a direct link between stronger grip strength and a reduced mortality risk of 34-35%.

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How much exercise you need (and why variety matters)

These new findings shift the traditional view of what a good training regime looks like. For years, global guidelines such as those from the World Health Organization have emphasized accumulating 150 to 300 minutes of moderate exercise, or 75 to 150 minutes of vigorous activity each week. Those benchmarks remain valid, but they are no longer the full story. Maximizing exercise diversity may be just as important as increasing duration or intensity.

As Dr.Jinger Gottschall, Adjunct Associate Professor at Columbia University, explains: “Effective exercise doesn’t just come down to one workout. It’s a regime, and variety is key.” A balanced approach, combining cardio, strength, and flexibility work, supports long-term engagement, improves results, and reduces injury risk.

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The power of doing something new

Mixing up your workouts does more than improve long-term health outcomes. It can build confidence, spark physical change, and stop your body from hitting a plateau.

Gottschall explains that the amount of energy you use during a workout varies depending on how many times you’ve done the workout before. When you try a new activity, movements feel unfamiliar, coordination is lower, and energy output can initially dip. But as you repeat the activity, your body adapts.

“Your body learns what to expect and becomes more efficient, minimizing energy expenditure over time,” says Bryce Hastings, Head of Research at Les Mills. “Even if you don’t notice it, the session becomes less challenging and you naturally ease off.”

If you want to keep making progress, you need to keep progressively adding new challenges to your training. Trying new workouts, new movements, formats, or intensities disrupts that efficiency, forcing the body to respond and adapt again.

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How to add more variety to your workouts

How much you should spice things up depends on your personality, experience, and overall health.

Personal trainer Claire Bellingham notes that some people thrive on routine, while others need constant change to stay engaged.

“If you’re a creature of habit, pushing too much variety can become frustrating,” she explains. “But if you enjoy change, sticking to the same routine will quickly lead to boredom.”

For those new to exercise, adaptation takes time. Muscles need to adjust to load, and the brain must learn new movement patterns. More experienced exercisers, on the other hand, often need greater variation to continue progressing. Bellingham says your wider life context also matters. Periods of stress, whether from work, illness, poor sleep, or personal challenges, can limit your ability to adapt to new or intense training loads. She says, in these moments, consistency can be more beneficial than change.

The takeaway

The most effective training plan isn’t built on repetition. It’s built on range. The more ways you move, the more your body adapts, strengthens, and thrives.

This is where trying out new workouts comes in …

How to build variety into your week using LES MILLS programs

Explore a mix of cardio, strength workouts and mobility workouts with this first-time guide to trying popular LES MILLS™ favorites.

HIIT it without fear: LES MILLS GRIT

LES MILLS GRIT™ is High-Intensity Interval Training for maximum results. In each workout, you push limits, reach your peak and feel empowered – and science shows it delivers transformative results.

LES MILLS GRIT Creative Erin Maw often hears people say: “I’m not fit enough forLES MILLS GRIT”. Her reply is always: “The secret to GRIT is that everyone’s‘ maximum’ looks different. It’s not about being the best in the room; it’s about finding your best on the day. When you’re just starting out, go slower and lighter. Your coach will guide you to find a pace that pushes you safely.”

It's 'off the beat’ so you don’t have to move in time to the music, which is perfect if you’re concerned about coordination or ‘keeping up’ in musically choreographed classes. Plus, the 30-minute format delivers fast results in a short amount of time – perfect for the time-strapped!

Find out why LES MILLS GRIT is hard to beat.

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Kickstart your BODYCOMBAT passion

BODYCOMBAT™ is a high-energy, martial arts-inspired workout that gets your heart racing as you kick, punch, sweat and strengthen.

“It’s challenging, but achievable,” explains Instructor Eileen Post. “No one is watching or judging you; most people are just focused on themselves, so be brave and take that first step – it will change your life.”

“Remember, every ‘BODYCOMBATer’ has a first day,” says Instructor Anthony Oxford. “Don’t worry if you get anything wrong – the more you do it, the easier it gets.”

Learn about the benefits of BODYCOMBAT.

Embrace a core essential: LES MILLS CORE

If you want to unlock your next level of fitness, LES MILLS CORE™ is your secret weapon.

Les Mills Presenter Kenshin Tani explains: “It builds the essential foundation that supports every other workout you do. A stronger, more resilient core means you can expect to lift heavier, run faster, and move with more power in the workouts you already love – it’s the ultimate performance booster!”

Top tip: Follow the Instructor’s guidance and choose the modifications that suit you best.

Find out everything you need to know about LES MILLS CORE.

Enjoy a cardio rush with BODYATTACK

Blending athletic training with explosive cardio moves, BODYATTACK™ is a high-energy, high-intensity cardio sensation.

At first glance, the intensity might seem intimidating, but Instructor Geena Pannett says there are options for all abilities. “You can absolutely do BODYATTACK at any fitness level, age, or ability. Instructors will demonstrate lower-impact options for nearly every move. You choose the intensity or impact level that suits you. And if you’re just starting out, you might just want to do the first few tracks and build from there.”

Geena’s favorite piece of advice… “Remember, it’s not about HOW you move; it’s about how it FEELS that matters most.”

Enter your BODYBALANCE flow era

Instructor Summer Bradley says the best thing about this beautiful blend of Yoga, Tai Chi and Pilates is that it’s ideal for anyone! “It’s slow, controlled, and beginner-friendly, yet still rewarding for experienced yoga lovers.”

“When you step into a BODYBALANCE session, you can feel good knowing that you’re giving back to your body – rewarding it by improving mobility, strength, mindset, and breath control.”

For regular lifters, Summer frames BODYBALANCE as the “yin to your strength yang”. And if you like high-intensity training, it’s the perfect complement, “helping you boost recovery and enhance overall performance.”

Find out all you need to know about BODYBALANCE.

Ride THE TRIP

“If you've ever been distracted or enjoyed something so much that you've lost track of time, THE TRIP could be your ticket to falling in love with fitness.”

Chris Richardson explains that THE TRIP has been scientifically shown to help you train hard while feeling less discomfort. "If you want to get a bigger burn, without feeling the fire, this immersive cycling class could be the answer. We know it’s true because we did a study on it!

Compared to traditional cycle classes, there's a good chance you will enjoy it more and experience a lower rate of perceived exertion, which in turn means you'll probably work harder. It's science."

Learn more about the science behind THE TRIP.

Step into BODYSTEP

During this full-body cardio workout, you tune into the tempo and follow simple step beats to elevate your heart rate and challenge your muscles.

Instructor Otto Prodan says the secret to enjoying is to take all in your step. He suggests focusing on the benefits you’re getting. “The cardio sections boost fitness quickly, while the strength tracks create balance and tone."

“Try not to worry about perfection. It takes a few classes to get the hang of moving around the bench – you’re training your brain as much as your body. Even experienced Instructors find it challenging – which just makes it more fun!”

Dance it out with LES MILLS DANCE or BODYJAM

If the word 'exercise' puts you off, dance can be a great way to get a workout without feeling like you’re working out. You can build cardiovascular fitness, coordination, and a mental boost – often without even realizing it!

If someone asks: “Is LES MILLS DANCE right for me?” Summer Bradley’s simple reply is: “Do you love dancing?” If so, this is your chance to dance to beginner-level choreography.

Fellow Instructor Kaylah-Blayr adds that first-timers should step into the class with no expectations: “Focus on enjoying yourself, and be reassured that LES MILLS DANCE tracks are layered so you can build in the complexity over time.”

If you like the idea of venturing outside your comfort zone, BODYJAM is the way to go. The moves are more complex than LES MILLS DANCE, but the focus is on progress, not perfection. Classes are not a performance; they’re a journey where you can build confidence and master the moves. Beyond the cardio and coordination benefits, you get an unbeatable feeling when you nail a new sequence!

Get it all with LES MILLS TONE

If you’re tight on time and want an 'all-in-one' workout, LES MILLS TONE is the perfect option – it combines strength, cardio, and core in a single session.

Instructor Fraser Beck emphasizes that LES MILLS TONE is for everyone, from seasoned athletes to absolute beginners: “If you’re just starting out, begin with only 30 minutes and build your confidence. Listen to the Instructor’s coaching; they will show you how to slow the moves down or take lower-impact options. It won’t take long for you to feel more confident. Then, when they’re ready to level up…it’s GO TIME!”

Know where you’re going to start? Find a class at your local club. FIND A CLASS

Feeling too shy to try a new workout live? LES MILLS+ makes it easy to get comfortable with any workout in the comfort of your own home. EXPLORE WORKOUTS AT HOME