How the Right Sports May Help You Live Longer
When it comes to living a longer, healthier life, regular physical activity is one of the most powerful tools we have. But not all forms of exercise may offer the same benefits. Recent research, including a study published in the British Journal of Sports Medicine (BJSM), suggests that certain types of sports are more strongly associated with increased life expectancy than others.
Let's dive into what the science says and what it means for your approach to fitness and longevity.
Key Findings from the British Journal of Sports Medicine Study
Researchers analyzed data from over 80,000 adults in England and Scotland who participated in national health surveys between 1994 and 2008. Participants were asked about their recent physical activities and then tracked for an average of 9 years. During that time, around 8,790 deaths occurred.
After adjusting for factors like age, gender, smoking, socioeconomic status, and other lifestyle habits, the researchers found notable differences based on the type of exercise:
Sports Associated with the Greatest Reduction in All-Cause Mortality:
Racquet Sports (Tennis, Badminton, Squash): 47% lower risk of death
Swimming: 28% lower risk of death
Aerobics/Keep Fit/Gymnastics/Dance Classes: 27% lower risk of death
Cycling: 15% lower risk of death
Interestingly, running/jogging and football/rugby did not show statistically significant reductions in all-cause mortality after adjusting for other lifestyle factors.
Sports Associated with the Greatest Reduction in Cardiovascular Mortality:
Racquet Sports: 56% lower risk of death from heart disease and stroke
Swimming: 41% lower risk
Aerobics: 36% lower risk
Cycling, running, and football were not significantly linked to lower cardiovascular mortality after full adjustments.
Why Might Racquet Sports Be So Effective?
The researchers and other experts have proposed several reasons why activities like racquet sports show stronger associations with longevity:
1. Social Connection
Many racquet sports involve interaction with others—whether it’s a tennis partner or an opponent. Social engagement is a powerful predictor of longer life.
2. Intermittent High-Intensity Bursts
Racquet sports involve bursts of intense movement followed by recovery periods—similar to high-intensity interval training (HIIT), which is known to improve heart health and metabolic function.
3. Cognitive Engagement
Racquet sports require quick thinking, coordination, and strategy, which may help maintain brain health and reduce the risk of cognitive decline.
4. Full-Body Movement
Unlike more linear activities (like running or cycling), racquet sports involve dynamic, multi-directional movement, promoting better balance, flexibility, and functional strength.
5. Enjoyment and Sustainability
Activities that are fun and engaging are more likely to be maintained consistently over the long term—and consistency is key to lasting health benefits.
Why Might Swimming Be So Effective?
Swimming offers a unique combination of cardiovascular conditioning, muscle strengthening, and joint-friendly movement. Key reasons for its effectiveness include:
Low-Impact Exercise: Swimming is gentle on the joints, making it accessible and sustainable across the lifespan, including for people with arthritis or injuries.
Full-Body Engagement: Swimming works nearly every muscle group while providing cardiovascular benefits.
Breath Control and Lung Health: Swimming trains breathing patterns, which can enhance lung capacity and oxygen efficiency.
Stress Reduction: Being immersed in water has calming effects on the nervous system, which may lower chronic stress and its negative health impacts.
Accessibility: Swimming can be adapted for all fitness levels, making it a lifelong exercise option.
Why Might Aerobics Be So Effective?
Aerobics, including dance classes and group fitness workouts, combines rhythmic cardiovascular exercise with social engagement. Its benefits include:
Sustained Cardiovascular Challenge: Aerobics classes typically maintain a heart-elevating pace for extended periods, building strong aerobic capacity.
Coordination and Cognitive Challenge: Learning and performing choreographed moves improves memory, motor skills, and brain function.
Group Motivation: Exercising in a group provides social reinforcement, accountability, and positive emotional experiences, all linked to better long-term health outcomes.
Emotional Health Boost: Music, group dynamics, and movement release endorphins, enhancing mood and emotional resilience.
Why Might Cycling Be So Effective?
Cycling also demonstrated meaningful benefits in reducing all-cause mortality risk. Reasons for its positive impact include:
Cardiovascular Endurance: Cycling strengthens the heart, lungs, and circulation, reducing the risk of heart disease.
Low-Impact on Joints: Like swimming, cycling is easy on the joints, making it a sustainable choice for many individuals, including those with joint pain.
Accessibility and Scalability: Cycling intensity can be easily adjusted, from leisurely rides to vigorous sessions, allowing people of all fitness levels to participate.
Outdoor Exposure: Many cyclists enjoy the added benefits of fresh air, sunlight, and nature exposure, which contribute to mental well-being.
Functional Fitness: Cycling builds strength in the lower body, balance, and stamina, all of which support healthy aging and mobility.
What About Weightlifting and Activities Such as CrossFit?
Although weightlifting and CrossFit-style high-intensity functional training were not specifically analyzed in the BJSM study, other research has shown clear benefits of strength training for longevity and overall health.
Key Findings from Other Studies:
A 2022 meta-analysis published in the British Journal of Sports Medicine found that 30 to 60 minutes of strength training per week was associated with a 10–20% reduction in all-cause mortality, and lower risk of heart disease, diabetes, and cancer.
The 2018 NHANES study (U.S. National Health and Nutrition Examination Survey) found that adults who performed muscle-strengthening exercises at least twice a week had up to a 46% lower risk of death.
Why Strength Training Matters:
Muscle Preservation: Helps counter age-related muscle loss (sarcopenia), preserving strength and mobility.
Metabolic Health: Improves insulin sensitivity, blood sugar control, and resting metabolism.
Bone Density: Supports skeletal health, reducing risk of osteoporosis and fractures.
Functional Independence: Strengthens daily movement capacity, balance, and fall prevention.
CrossFit Benefits: Programs like CrossFit combine resistance training with aerobic conditioning, which may offer combined benefits if scaled appropriately and performed with proper form and recovery.
Best Practices:
Aim for 2 or more days per week of resistance training targeting major muscle groups.
Combine with aerobic activity for optimal healthspan and lifespan.
How Much Exercise is Enough for Longevity?
In the British Journal of Sports Medicine study, participants who saw longevity benefits generally met or exceeded standard physical activity guidelines:
At least 150 minutes of moderate-intensity aerobic activity per week, or
At least 75 minutes of vigorous-intensity activity per week, or
An equivalent combination of both.
This translates to activities like:
30 minutes of tennis, swimming, or aerobics five times a week.
20–25 minutes of racquet sports or vigorous aerobics most days.
The activity should make you breathless and slightly sweaty, indicating moderate to vigorous intensity. Light, casual participation may not provide the same level of benefit unless it challenges your cardiovascular system.
Consistency over time matters. Regular weekly participation, even at moderate levels, appears critical for reducing mortality risk.
A Note on Running and Jogging
At first glance, runners and joggers in the BJSM study showed a 43% lower risk of death from all causes and a 45% lower risk from cardiovascular disease compared to non-runners. However, once researchers adjusted for other healthy behaviors (like diet, not smoking, and other forms of exercise), the protective effect of running alone disappeared.
This doesn't mean running is bad—far from it. Light to moderate jogging has been associated with increased life expectancy in other studies (such as the Copenhagen City Heart Study). However, it highlights that running must be part of a broader, balanced, and sustainable healthy lifestyle to have maximum benefit.
Final Thoughts: What This Means for You
Find activities you enjoy that challenge both your body and mind.
Incorporate social interaction into your fitness routine whenever possible.
Prioritize dynamic, full-body movement rather than only linear or repetitive activities.
Consistency matters more than intensity. Choose activities you can sustain for years, not just weeks.
Whether it’s tennis, swimming, dance, or a group aerobics class, the key is to stay active, stay engaged, and stay connected—your body and your brain will thank you.
Choosing the right activities isn't just about staying fit—it could help you live a richer, longer, and more vibrant life.