By Amber Jackson, RN/DCES, IDS Intern
For years, we’ve known that living a long and healthy life involves a few familiar habits — eating well, not smoking, managing stress, getting enough sleep, and staying physically active.
But one big question has remained: what type of activity is actually best for longevity?
New research is starting to give us clearer answers. Studies looking at decades of real-world health and fitness data suggest that regularly participating in a variety of physical activities — like walking, running, cycling, swimming, dancing, or strength training — may be one of the most effective ways to help prolong your lifespan.
A recent study published in BMJ analyzed data from two large, long-term research projects — the Nurses’ Health Study and the Health Professionals Follow-Up Study. Researchers reviewed physical activity patterns from more than 111,000 participants over 30 years [2]. Their findings were encouraging and empowering:
- People who engaged in a broader range of activities had a 19% lower risk of death from all causes.
- They also had about a 13–14% lower risk of death from heart disease, respiratory disease, cancer, and other causes.
- Benefits were strongest when people maintained consistent total activity — but mixed up how they moved.
(Pelc, 2026)
Researchers also found that more exercise isn’t always better beyond a certain point. Benefits tend to level off after reaching moderate amounts of activity, which means you don’t need extreme workouts to see real health improvements. Variety, consistency, and sustainability matter more than pushing yourself to exhaustion [2].
One of the study’s key reminders was simple but powerful:
Unlike genetics, physical activity is something we can choose — and those choices can help prevent disease and support a longer life.
You Don’t Have to Be Arnold
When people think about fitness icons, Arnold Schwarzenegger often comes to mind — but even Arnold’s approach to health has evolved over time. After three open-heart surgeries, he shifted from intense, bodybuilder-style routines to a more balanced lifestyle focused on longevity [1].
Today, his habits look a lot like what researchers recommend:
- A balanced diet with whole foods, fruits, vegetables, oats, and protein.
- Daily movement including biking, swimming, and resistance training.
- Prioritizing consistent sleep and overall wellness.
In other words — even the world’s most famous bodybuilder moved toward variety, balance, and sustainability instead of extremes.
What This Means for You
Exercise is not one-size-fits-all — and health doesn’t have one “look.” You don’t need to train like a professional athlete to improve your health or support your diabetes management.
Instead, focus on:
- Finding activities you enjoy.
- Mixing different types of movement.
- Listening to your body and adjusting as needed.
- Building routines that fit your life and feel sustainable.
For older adults or those with physical limitations, variety still matters — but activities should be adapted to individual abilities, mobility, and health goals.
The Real Goal: Becoming the NEXT YOU
These studies remind us that health isn’t about looking like someone else — even someone famous for fitness. It’s about feeling strong, supported, and energized in your own body.
At IDS, our focus is helping you find routines that work for you — not chasing unrealistic trends, extreme diets, or influencer fads. Whether you’re managing diabetes, building healthier habits, or simply trying to feel better day-to-day, the goal is balance, consistency, and joy in movement.
Because the healthiest version of you isn’t the next Arnold Schwarzenegger — it’s the NEXT YOU.
Sources:
[1] NAD+. “Arnold Schwarzenegger’s New Diet & Workout Routine: Tips for Longevity.” NAD.Com – Nicotinamide Adenine Dinucleotide (NAD) & Aging News, 2024, www.nad.com/news/arnold-schwarzeneggers-new-diet-workout-routine-tips-for-longevity.
[2] Pelc, Corrie. “Longevity: Mixing Different Physical Activities May Prolong Life Span.” Medical News Today, MediLexicon International, 22 Jan. 2026, www.medicalnewstoday.com/articles/types-physical-activity-help-prolong-life-span-longevity-exercise.
