Diet vs. Exercise: Which Is Better for My Health?

It’s no secret that what you eat and how much you exercise have health benefits beyond weight loss. It’s common to want to make changes to both at the same time. But that’s easier said than done. Many people often wonder if eating better or working out is the best choice for their health.

But it’s not as simple as one or the other. Here, we’ll explain why both nutrition and exercise play an important role in improving your health and how long you live (longevity). 

Is diet or exercise more important for my health?

This is a tricky question to answer based on the current scientific studies. 

Ideally, studies would look at the relationship between diet and health independent of exercise. Or they’d study the relationship between exercise and health while excluding diet. But robust data like this doesn’t exist. This is because it’s difficult to control for — or eliminate — other lifestyle factors that can affect the results. 

That said, experts believe improving your dietary habits alone can improve your health. This is because research supports a connection between poor diet and health outcomes. 

Experts also believe that regular exercise can help you live longer, regardless of weight change. In fact, a large review recently concluded that your fitness level — rather than your weight — is a better predictor of longevity. It looked at two groups of people who didn’t exercise that often:

• A group with “normal” weight

• A group with excess weight

Both groups had similar risks of death.

(In this case, diet wasn’t a part of the study. But since weight loss for many people requires diet changes, the two are related.)

At the end of the day, diet and exercise are both beneficial for your health. Research suggests the best way to improve longevity is with multiple lifestyle changes. These include: 

• Exercise

• Nutrition

• Weight management

• Limiting alcohol and smoking

EXPERT PICKS: WHAT TO READ NEXT

• New to exercise and don’t know where to start? Try these tips and tricks for starting strength training at home.

• Or feel like you’re too busy to exercise? Research suggests 10-minute mini-workouts can be just as effective as 30-minute ones.

• Good nutrition isn’t only about eating more fruits and veggies. It’s also important to avoid the unhealthy stuff, like processed foods.

These changes not only improve longevity: They also increase the chances of living longer with fewer chronic diseases.

What’s most important is deciding the lifestyle change(s) you’re willing to make. Start with that change, stick with it, and gradually add more changes. 

Can I be healthy if I exercise but don’t eat properly?

Maybe, but it’s unlikely. You may have heard the saying, “You can’t outrun a bad diet.” There appears to be some truth to that.

A large study of health records looked at diet and exercise in two groups of people:

1. People who exercised without optimizing their diet 

2. People who had a nutritious diet and good exercise habits 

The risk of death was higher in people who exercised but ate whatever they wanted. 

It’s clear that unhealthy eating habits are linked to a higher risk of death. And now it’s more clear that you can’t undo that risk with exercise. 

Can I be healthy if I eat well but don’t exercise?

Maybe, but it’s unlikely. It’s hard to underestimate the benefits of physical fitness, given what’s been discussed above. You’re much more likely to see improvements in your health if you combine exercise and nutrition. 

That was the finding of one study, which looked at diet and exercise in groups of middle-aged women. After 8 weeks, the group that changed both their diet and their exercise had the most positive improvements. 

But the group who changed diet alone still saw benefits. The most important results were that:

• Both the diet and the diet/exercise group had lower cholesterol, blood pressure, and body fat percentage.

• The diet/exercise group maintained lean body mass, which is important in weight loss.

• The diet/exercise group also saw improvements in fitness levels, self-image, and sense of well-being.

What are the benefits of a healthy diet and nutrition?

Technically, the word “diet” simply refers to a pattern of eating and drinking behavior. It doesn’t necessarily mean food restriction. 

By contrast, nutrition refers to the quality of your food. A simple way to think about your nutrition is to ask yourself: “Does my food contain nutrients that nourish my body?” Dieting tends to focus on your short-term goals. Nutrition, on the other hand, is a long-term component of your lifestyle. 

A well-balanced diet can help lower your risk of:

• Heart disease and stroke

• Certain cancers 

• Excess weight gain

• Bone loss

• Diabetes 

• Memory loss 

• Premature death

Good nutrition is the goal, and there isn’t one particular plan that’s right for everyone. That said, certain eating plans — like the Mediterranean and DASH diets — have been linked to better health. 

Crash dieting doesn’t result in long-term health benefits. In fact, weight cycling (losing and regaining weight) due to repeat dieting may lead to worse health outcomes. Instead, it’s better to focus on nutrition that supports your body’s needs and to choose an eating plan that works for you. 

What are the benefits of exercise?

As discussed above, research suggests exercise is critical for longevity and good health. There are three main types: strengthening, aerobic or cardiovascular, and balance. We’ll go into each one below.

Strength

Muscle strengthening (or resistance) exercises apply force to your muscle and cause the muscles to grow in size. Experts recommend resistance training at least twice per week. 

Muscle strengthening leads to:

• Prevention of muscle loss with age

• Boost in metabolism

• Stronger bones 

• Weight maintenance

• Reduced risk of chronic health conditions like Type 2 diabetes and heart disease

Cardio

Cardiovascular exercise, or aerobic exercise, raises your heart rate and your breathing rate. It exercises your heart and lungs while you burn energy. Experts recommend getting at least 150 minutes of movement each week.

The benefits of aerobic exercise are: 

• Improved cardiovascular function

• Improvements in blood pressure and cholesterol levels 

• Lower risk of Type 2 diabetes 

• Weight maintenance

• Reduced risk of certain cancers

• Prevention of cognitive decline with age

Balance

Most people don’t think about balance much. But it’s important for good health, especially with age. Improving your balance can help:

• Reduce the risk of falls and fall-related injuries

• Maintain independence and mobility with age

• Maintain reaction time and coordination

Is it possible to diet and exercise and not lose weight?

Yes — and it’s actually quite common. But nutritious eating and exercise have benefits beyond weight. Weight loss is complex and different for everyone. It can be frustrating when you can’t lose weight despite trying to do so by changing your diet and exercise. 

Keep in mind that:

• Diet and exercise aren’t the only factors that influence weight.

• Resistance training builds muscle mass, which elevates total body weight. 

• It takes time to see the effects of healthy lifestyle changes.

If you’re having trouble losing weight, consider getting help from a clinician with training in weight loss. They can help you explore other options in weight loss. 

Frequently asked questions

Why trust our experts?

Written by:

Sylvia Gonsahn-Bollie, MD

Dr. Sylvia Gonsahn-Bollie is a body-positive weight and wellness physician who is dual board-certified in internal medicine and obesity medicine. She is a women’s wellness expert, bestselling author, global speaker, philanthropist, and health educator.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

Our editorial standards

Meet our experts