Good relationships, healthy eating and meaningful hobbies all contribute to a fulfilling life — as does regular exercise. Regular physical activity is crucial to helping you stay healthier, more independent and more energized as you age.
And it’s not as hard as you think. Walking, gardening, pickleball, swimming or simply staying physically active throughout the week can make a meaningful difference.
Why movement matters
Regular exercise supports far more than physical fitness. Research continues to show it can help people1:
- Live longer and maintain independence
- Reduce the risk of heart disease, stroke and Type 2 diabetes
- Lower the risk of several cancers
- Improve balance and reduce falls
- Strengthen muscles and bones
- Improve sleep, mood and brain health
- Reduce anxiety and stress
Current guidelines recommend adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening activities at least twice a week.1 The time doesn't have to happen all at once — shorter sessions throughout the week count too.
Exercise helps you age better
As we age, it's natural to lose muscle, strength and endurance. Regular exercise helps slow that decline.
Physical activity helps preserve muscle mass, supports cardiovascular health and can improve the body's ability to stay healthy as it ages. Staying active also helps maintain mobility and independence, making everyday activities easier for longer.
Find an activity you enjoy
The "best" exercise is the one you enjoy and will stick with. Whether it's walking, cycling, tennis, dancing or yoga, consistency matters more than perfection. Activities you enjoy are easier to make part of your routine.
Research also suggests that sports combining physical movement with social interaction — such as tennis, pickleball or soccer — provides additional benefits.2 They challenge your heart, muscles and coordination while helping you stay connected with others.
The mental health boost
Exercise benefits your mind as much as your body.3 Physical activity helps:
- Reduce stress and anxiety
- Improve mood
- Increase energy
- Support memory and brain health
- Boost confidence
- Improve sleep quality
Make it easier to stay active
If you're trying to build a lasting habit, start small. Small, consistent choices often have the biggest long-term impact.
Try these ideas:
- Take a 20-minute walk after dinner
- Join a pickleball, tennis or walking group
- Ride your bike instead of driving short distance
- Add strength training two days a week
- Take the stairs whenever possible
- Choose activities you genuinely enjoy
Protect yourself while staying active
Being active is one of the best investments you can make in your health. But even healthy lifestyles can't prevent every injury.
Accident insurance can provide a cash benefit after a covered accident to help pay for expenses such as deductibles, out-of-pocket medical bills or everyday living costs while you recover.
