The original article I read was behind a paywall but this gives you the idea. Bottom line, exercise increases longevity but varying the type of exercise does it even more. Makes sense, do the same thing over and over you can quickly reach a plateau with little further progress. One thing they didn’t look into, does a program such as CrossFit count as varying an exercise routine? I use their online programming and it is not the same workout or workout type from day to day or week to week.
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JLC, thank you for this superb article. After reading it with curiosity and deep interest I realized that my family’s culture exemplified this for at least the three generations before me and continuing in the two following (nephews and their progeny), and the longevity is right there, but smashed by wars for the men. Both grandfathers died prematurely from war wounds and gas, and Dad probably got leukemia from close proximity to the testing of a very nasty variety of solid rocket fuels. The women have all lived to over 80. Mom came close to 100, still going for long slow beach walks at 95 and dancing like a maniac at 96.
Do yoga, long distance walking/running, Lindyhopping dancing, lotsa sex, and live long….
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Here’s the primary document (as linked to in the press release forming the focus of this article….)
Physical activity types, variety, and mortality: results from two prospective cohort studies | BMJ Medicine https://share.google/Qrtlmuu4gtqCTPnPV
I’ll just repeat my usual tip when confronted by a press release that is behind a paywall…..type the headline of the article into your chosen search engine and, lo, the same thing will come up in multiple iterations and in multiple media outlets. I found the above link here….
Exercise variety—not just amount—linked to lower risk of premature mortality | Harvard T.H. Chan School of Public Health https://share.google/kJJkYVwC0JtOuQVm8
It probably reads pretty much the same in a cut and paste sort of way.
Edit….it’s worth noting that assessment of exercise variety etc was via questionnaire and not any sort of direct validation (as you’d expect with such large numbers) … questionnaires are always a questionable way to gather meaningful information.
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One thing you can bet on @JLC is that they didn’t look into individual routines at all…..at least, not more closely than a data mining expedition allows. Certainly not groups that resemble your example…or folk like @WendyBG or @iampops5 or me. Individuals who’ve actually put a bit of thought into what could be called a structured training program, simply by virtue of having a goal and a somewhat mindful approach to getting there.
I think the big number studies….even if there’s little variety in the demographics….might be more representative of what you could expect in the Real World and how most folk actually behave when they’re not answering questionnaires. For example, a bit of statistical significance over and above sitting on yer arse doing not much of anything…..but in comparison to anyone who does commit to meaningful “exercise” (even of a limited variety) the benefits are probably pretty inconsequential.
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@JLC I have never been a gorgeous sylph like @VeeEnn but rather weak and tending toward overweight.
Consequently, I studied exercise since I began working out at age 15. It was clear from the start that different forms of exercise affected different systems so that ALL were necessary.
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Muscle strength and stamina from calisthenics and weight lifting. This is what you get with Crossfit.
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Aerobic fitness from dancing and step class. (I never liked running but there are plenty of aerobic activites to choose from.) See the video below.
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Flexibility and ability to control breathing and blood pressure - yoga. Slowing down, relaxation and meditation are important. You won’t get that with Crossfit. I can drop my blood pressure 15 points with yoga breathing. Yes, measured in a doctor’s office.
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Agility and tuning the nervous system – Zumba dancing with its fast, complex footwork. Moves muscles in all directions and requires instant responses to the teacher’s movements. Requires complete focus or you will trip over your own feet. Excellent for people (like me) who have Parkinson’s disease and need to push their nervous system.
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Balance - Tai Chi. It’s harder to keep my balance with slow tai chi movements than fast Zumba turns.
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Self-defense. I did karate but there are lots of alternative self-defense styles.
Currently, I do Zumba twice a week and a fitness (weight) class twice a week. Yoga on Shabbos to relax. I should add a balance class but I’m ashamed to say that I find that most challenging of all.
If your Crossfit classes have plenty of variety then that’s OK. But if they focus on strength and ignore agility, nervous system responsiveness and flexibility you should add a different style.
It’s really common sense that no single exercise regime can address every need. The closest to perfection is step with weights (which I did in my late 30s). That’s like doing Zumba except onto a step and the hand weights add strengthening. It’s probably why my heart muscle became so strong that I was able to function even with a bicuspid aortic valve. I don’t have that level of fitness anymore at age 72, unfortunately.
Here is Zumba toning. The music is slower since it’s designed to be done with hand weights.
Here is step. I always used a single riser because I’m short. Taller people use more risers but be careful to avoid stressing your knees.
Wendy
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I am in no position to brag about my varied fitness regime right now. Nursing a fractured rib from - don’t laugh - sledding with 7 year old grandson.
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Bummer…..but it’s an honestly acquired injury and obtained while having fun.Sure beats the same from coughing hard from COPD or something coupled with osteoporosis from being a Connoisseur of the Couch.
Best wishes for a speedy recovery
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Yeah I got one of those too. Concussion and sprained wrist while snowboarding. Been sidelined for 3 weeks. On the bright side, it hasn’t snowed since, and everyone is complaining about the lousy conditions, so I haven’t missed much. Not going to make my 100 day season though. Good new is, I’ve added extra Pilates classes!
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My daughter stumbled upon this and I have been watching a show they made about these blue zones in the world where more people live to 100+ years of age. It was very interesting to watch so far. They talk about a lot of interesting things and it seems scientific based. The series Live to 100 is on Netflix…doc
The Science of Blue Zones: Validated Hotspots of Longevity - Dan Buettner
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This gives a nice roundup on what the Blue Zones are….and since the very earliest aughts, Dan Buettner has built the concept into quite an enterprise. A triumph of marketing (and I’m saying that only half tongue in cheek)
Of course, the thing to remember is that the original study involved Centenarians and beyond who were that age around the year 2000…..so born around 1900. Apart from Loma Linda (and it’s Seventh Day Adventists), these were pretty isolated communities and somewhat “primitive” as regards infrastructure. So, quite apart from everything else that the average USian of a similar age up to around their 50s (and the 1950’s) life was probably grindingly hard…..and the sort of “organic” and maybe varied exercise that might seem to comfort with the thread opener, would be of an all day, every day endevour and likely of such intensity, it’d put your avid gym rat or even elite endurance athlete to shame.
Of course, over the decades since this idea was born, there’s been a bit of scrutiny that supposedly casts doubt on the veracity of the studies and whether this sort of mass longevity was real……or a result of a bit of fraud associated with families continuing to collect state benefits long after the “Centenarian” had crooked.
I still think it’s an intriguing idea…..but more from the perspective that it takes more than a specific type of diet or exercise regimen to create a l9ng term healthy, active life.
I have an excellent TED talk bookmarked somewhere with Dan Buettner talking about this very thing….and if I remember properly, he had a pyramid of the various factors in order of impact/importance. I’ll have a look for the one I’m thinking of…..although there’s probably plenty
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The workouts fall into 4 broad categories: pure aerobic (go run a 5k), heavy weights (not single rep maximum but rather heavy seats of 3), high rep body weight workouts (my favorite is called Cindy do as many rounds as possible in 20 minutes of 5 pull-ups, 10 pushups, 15 squats, 10 years ago I could get 20 rounds in but now down to 16) and a weight/run workout (do a couple weight movements then go run, repeat for multiple sets).
It covers the major bases. When I belonged to a gym I would do yoga once a week. Haven’t done that since COVID. In non-winter months throw in hiking, kayaking, and gardening I think I’m set.
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So, I think this is the TED talk I’m talking about…..
Dan Buettner: How to live to be 100+ | TED Talk Dan Buettner: How to live to be 100+ | TED Talk
So, WRT the pyramid, the Blue Zone people “belong to the right tribe “ ….which might well be the consequence of surrounding yourself with healthy people who make sensible choices (I’ve certainly done that as far as I’ve been able to control) However, WRT the isolated communities (except Loma Linda) you have a very strong influence from population genetics at play, I reckon….whereby the longevity genes win out over the severely deleterious ones that kick in early on with the victims dying off before being able to pass them along. In more modern times the discovery of the genetic variation leading to the ApoA-1 Milano protein and loss of function in the PCSK9 protein being an example of this phenom.
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@JLC the one thing that’s missing from your excellent routine is nerve stimulation/ agility. For some reason, guys just don’t seem to be attracted to dance classes as much as gals do. But the process of observing, processing and imitating COMPLEX FAST ACTION in real time will stimulate and preserve your nervous system more than any number of predictable reps.
I have been doing Zumba for over 10 years but after being diagnosed with early Parkinson’s disease I’m even more motivated. There’s hard data showing that dancing delays the onset of Parkinson’s symptoms.
Try this – it’s only 4 minutes, after all. The important thing is the unexpectedness of the movements. Can your brain observe, interpret, send a signal to your legs and arms and move precisely to the music? No matter how strong you are (and I’m sure you’re extremely strong) it will take practice to make this happen – practice that covers bases you aren’t touching now. 
Wendy
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The only thing I would add to this conversation is the value of playing games as a form of fun physical and mental exercise. We rolled out the ping pong table and everybody but the 3 and 6 year old grandchildren played in the Christmas family ping pong tournament. Much to his delight my oldest grandson (age 15) beat me and my son in law and won. I redeemed myself in the family scrabble blood match redeeming myself against my oldest daughter who’s also a lifelong voracious reader and worthy opponent. I was no match for the teenagers in Jazzminton, and weather robbed us of the ability to play horse or corn whole (nanny filter blocked the correct spelling).
I am a big fan of joyful exercise, mental and physical.
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And, if it’s multigenerational, so much the better. The Grandma (and Grandpa) Effect is noted in the Blue Zones philosophy, and I can attest to its value.
Latest addition to the “can you help with….” Learning the recorder. Well, relearning for me. Whilst it wouldn’t count as formal activity in most folks’ mind, it’s “exercise” from the neck up….and somewhat joyful.
If we were to get any snow at all this winter, I would be out on the sled with bebe too. And according to my most recent DEXA scan, at no more risk of fracture than I was at 50 (when I did my first)
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