Harvard study finds walking cuts early‑death risk more than any other exercise

A 30‑year observational study of 173,229 adults conducted by researchers from Harvard T.H. Chan School of Public Health, Sun Yat‑sen University and Yonsei University examined how different physical activities relate to mortality. Participants reported regular engagement in activities such as walking, running, cycling, swimming, stair climbing, rowing, racket sports, weight training and yoga.

Analysis showed that walking had the strongest association with reduced early‑death risk, lowering overall mortality by 17 %. Other activities also provided benefits, but to a lesser degree (racket sports 15 %, aerobic dance/rowing 14 %, weight training and fast running 13 % each). Importantly, individuals who combined several types of exercise experienced an additional advantage: the most diverse exercisers had a 19 % lower risk of death from all causes and 13 %–41 % lower risk from specific diseases such as heart disease, cancer and respiratory illnesses.

The findings suggest that a simple, universally accessible activity—walking for at least 30 minutes a day, possibly split into shorter bouts—offers the greatest longevity benefit, while adding variety further amplifies health gains.