Finding an exercise you love is crucial for maintaining a consistent workout routine. When you look forward to your fitness activities, you’re more likely to stick with them. However, it’s equally important to vary your workouts. This practice, known as cross-training, can significantly enhance your fitness levels and overall health.

Recent research from Harvard University reviewed physical activity data from over 70,000 women and approximately 41,000 men over a span of 40 years. The study concluded that participants engaging in a diverse range of exercises—cycling, running, and strength training—were 19% less likely to die from any cause compared to those who stuck with one type of workout, despite similar activity levels. Additionally, they experienced a 13-41% lower risk of dying from heart disease, cancer, and other health issues.

Why is variety so effective? Exercise challenges our bodies, fostering adaptations that lead to greater strength and resilience. However, as shown in this study, the health benefits of certain activities can plateau. For instance, individuals walking 5 hours weekly had similar mortality risks to those walking 20 or even 40 hours. By engaging in a mix of activities, individuals may surpass these limits.

Different exercises target our bodies in unique ways. For example, aerobic exercises like running stress your cardiorespiratory system—meaning your heart and lungs—while strength training, like weightlifting, focuses on muscle contraction and growth. Combining both can enhance endurance and strength simultaneously.

Incorporating aerobic exercises can yield additional benefits. A 2018 study involving high school runners found that those who substituted two of their easy runs with elliptical workouts demonstrated improved oxygen efficiency while running at the same pace as their peers.

Cross-training also reduces the likelihood of injuries that could affect longevity. An analysis of nine studies involving nearly 5,000 soccer players revealed that incorporating balance exercises lowered the risk of ankle injuries by over 35% compared to training programs lacking these elements.

Therefore, adding variety to your fitness routine is highly recommended. Last year, I focused primarily on running, which adversely affected other aspects of my fitness, such as mobility. That’s why I now incorporate Pilates and yoga to enhance my flexibility and strength, which may contribute to a longer, healthier life.

Grace Wade is a health reporter at New Scientist. Subscribe to her newsletter, Get Healthier in 8 Weeks, at newscientist.com/healthier-you.

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