Walking, Jogging and Running are better than swimming.
Your body may benefit most from consistency (how often you move)
This visual comes from long-term research following people for decades, tracking how different types of physical activity relate to overall lifespan.
What it shows is surprisingly simple:
🟢 Moderate movement matters most
Activities like walking, jogging, climbing stairs, and weight training were consistently linked with lower risk of early death.
🟡 Benefits appear early
Most of the longevity gain showed up at low to moderate activity levels. After that, the curve flattened. More wasn't always better.
🔵 Variety helps
People who engaged in multiple types of movement over time tended to do better than those who stuck to just one.
This is observational data
It doesn't prove cause and effect, but it reveals strong, long-term patterns across large populations.
activities requiring higher intensity, coordination, and intermittent bursts of effort may confer additional physiological benefits beyond moderate-intensity exercise alone. Vigorous-intensity exercise provides incremental mortality benefits beyond moderate-intensity activity. Among adults who reported any physical activity, engaging in vigorous activity was associated with 9-13% additional risk reductions for mortality, even after adjusting for total activity volume.
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