I’d always heard it shortened the life and it makes sense to me. I wonder if an internal pump produces more heat if dialed back, not that most of us are worried about a little extra heat.
I can see in you’re situation then that an oversized would work. I just get OCD sometimes with making things safe as possible and energy efficient as possible. I also haven’t had a full time job in many years so, so suppose that’s part of it.
Have you considered using the down flow from the water returning from you’re aquarium to feed these extra misc equipment that you might possibly hook up one day? I suppose it depends what the equipment would be.