From Walking to Swimming: The Best Physical Activities for a Longer, Healthier Life

Regular physical activity is one of the most effective and evidence-based ways to extend lifespan and improve long-term health, according to recent research. While scientists have long known that exercise benefits the heart, lungs and muscles, emerging studies are now clarifying how variety and consistency in movement contribute to longevity — and why staying active matters at every stage of life.

Physical activity isn’t just about hitting the gym or running long distances. New evidence suggests that a mix of activities  — including running, cycling, swimming, brisk walking and even leisure pursuits like gardening — may offer the most significant benefits for reducing the risk of premature death from all causes. People who engaged in a broader range of physical activities were found to have up to a 19% lower risk of dying earlier compared with those who performed fewer types of activity, even when total exercise time was the same.

Research indicates that all forms of movement play a role in longevity, but variety may target different body systems, potentially strengthening cardiovascular fitness, metabolic health and muscular endurance more effectively than a single exercise modality.

It's never too late — or too early — to benefit from physical activity. A pooled analysis of studies concluded that adults who maintain regular physical activity through adulthood have a 30–40% lower risk of death from any cause compared with those who remain inactive. Even individuals who increase their activity levels later in life enjoy significant benefits, underscoring that adopting an active lifestyle at any age can positively influence lifespan. ([EurekAlert!][2])

Other research reveals that adding small bursts of movement — like just five extra minutes of moderate activity daily  or reducing sedentary time — can meaningfully decrease mortality risk, especially for people currently spending much of their day sitting.

Beyond Longevity, Physical activity also supports cognitive and emotional health. Studies show that regular movement is linked with better brain structure and function in older adults, improving memory, processing speed and executive ability. These cognitive benefits are evident in those meeting recommended activity levels, with evidence pointing to preserved brain volume in regions critical to thinking and memory. 

Moreover, exercise has been highlighted as an effective complementary approach for managing mild depression and anxiety. Aerobic activities such as running, cycling, and group fitness classes can boost mood while improving overall well-being. 

Experts emphasize that the key to maximizing longevity isn’t only about duration, but about diverse and consistent engagement:

Mixing activity types— such as combining aerobic workouts, strength training, and active leisure — may enhance longevity more than focusing on a single activity alone. 

Even short bouts of activity— like brisk walking or stair climbing — count toward better health and lower mortality risk. 

Regular movement across the lifespan supports not just longer life, but a longer period of health (“healthspan”), with reduced risk of chronic disease and better cognitive function. 

Altogether, the growing body of research reinforces a clear public-health message:

staying active and incorporating a variety of physical movements into daily life is one of the most effective strategies for prolonging life and enhancing quality of life — regardless of age or fitness level.