Healthy for life: Staying active

Getting regular exercise is an important way to keep yourself healthy and steer clear of future conditions. Here’s how to do it.

What counts as exercise?
What are the benefits of staying active?
How active should you be?
What’s the best exercise if you’re a beginner?
What are some tips for getting and keeping active?
What if you have movement issues?
Can your health plan help you stay active?

Whether you’re 5 or 65, staying active is a great way to stay healthy. It also helps lower your chances of developing future health issues. And it’s easy to get moving — you can start anytime.

“Movement really does help every aspect of your body and mind,” says Reda Elmardi, a certified strength and conditioning specialist based in New York City. “Also, the more you do, the better you tend to feel, and that means you get both short-term and long-term benefits.”

So how do you stay active, and how much activity do you really need to do to see health benefits? Here’s your guide.

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What counts as exercise?

Exercise is any activity that gets your body moving. If you run, bike, swim or attend group gym classes, that’s great. But keep in mind that any movement can count toward your total, says Rocky Snyder. He’s a strength and conditioning trainer based in Capitola, California, and the author of Return to Center.

“People often think that because they didn’t set aside a block of time to exercise, they’re not being active,” he says. “But maybe they were running errands and carrying heavy bags, or they played with their kids or grandkids on the playground. All movement counts, so even if you just have a few minutes, get up and move.”

Activities that can be considered exercise include:

Housework, such as painting, vigorous cleaning or vacuuming
Parking your car at the far end of the lot when shopping (i.e., setting yourself up to walk farther)
Raking leaves or other active gardening
Taking the stairs instead of the elevator
Walking your dog

Making a habit of exercising is even more important as you get older. As you age, your body loses muscle mass and bone density. But that doesn’t mean you have to lose your ability to move or be strong, says Snyder.

You’ll actually age faster if you don’t move as much, notes Snyder. “Muscle loss, reductions in strength and power, and diminished speed are all products of reduced activity, more so than aging itself.”

For instance, adds Snyder, if aging truly reduced how well you could move, every retiree would have the same issue. But that’s obviously not the case. Just ask the 70- and 80-year-olds running marathons, says Snyder.

What are the benefits of staying active?

Every part of your body responds well to movement, and that includes your brain. Some advantages of staying active at any age can include:

Better sleep. Exercise raises your body temperature, which tells your body to stay awake. Then, 30 to 90 minutes later, your body temperature begins to go down. That helps you become sleepy. In the short term, regular exercise leads to deeper sleep, says Elmardi.

Better concentration and focus. Exercise improves thinking skills and memory. It also encourages new blood vessel growth in the brain and increases the amount and health of brain cells.

Stronger immune system. Exercise helps reduce stress hormones and mobilizes white blood cells to ward off infections. The elevation in core temperature may also “prevent bacteria from growing.” In other words, exercise can help your body fight off potential illness.

A lower stress level for improved mental health. Exercise can help distract you from anxiety-causing situations. It also can decrease tension, which is one way your body reacts to stress. And it helps your brain create endorphins, which help lower your stress level and make you feel happier. That’s better for your mental health.

“The mental health effects of exercise can be very important,” says Elmardi. “That isn’t just about better mood, although that’s a great effect. It’s also about feeling more in control, calmer and more focused.”

A healthier heart. Exercise makes your blood flow better, which can help fight off blockages in your arteries. That’s great for your heart’s health. If your arteries get blocked, it can lead to a heart attack.

Lower blood pressure and cholesterol. Exercise can help lower your blood pressure. That makes your heart stronger, and it’ll take less effort for your heart to pump blood. And that puts less pressure on your arteries. Exercise can also raise your level of “good” cholesterol.

A healthier weight. Exercise helps your body burn more calories. So, it can help you maintain a healthier weight, based on factors such as your age and gender. Another helpful option is seeing a dietitian. They can give you advice on the healthiest types and amounts of food to eat.

Lower risk of type 2 diabetes. Exercise reduces your body’s blood sugar (glucose) levels and boosts your body’s insulin sensitivity. Both factors help fight insulin resistance, a key cause of type 2 diabetes. It’s an illness that affects the way your body regulates and uses blood sugar.

Stronger muscles and bones. When you exercise, you may notice that your muscles get tighter. Regularly stretching after exercise can help your muscles bend more easily and be stronger. And stronger, bendier muscles can help you move better. Also, any type of exercise that involves your body working against gravity can help strengthen your bones. This could include:

Climbing the stairs
Dancing
Jogging
Lifting weights
Playing tennis
Walking

Exercise can even help strengthen your coordination and balance. That can protect your bones from fractures and help prevent falls.

Lower risk of certain cancers. Exercise may help lessen your chances of getting some types of cancer. Here are a few reasons:

Exercise ups your ability to digest food, helping to keep fewer harmful substances in your gastrointestinal (GI) tract. Those harmful substances may be a cause of colon cancer.
Exercise helps make your immune system stronger (see above).
It lowers the amount of the hormone estrogen, which has been linked to breast cancer and colon cancer.
It helps stabilize your blood sugar and insulin levels. Long-term increased insulin levels have been linked to breast and colon cancer.
Exercise helps you steer clear of unhealthy weight gain, which can be a risk factor for many cancers.

Better defense against illness. The Centers for Disease Control and Prevention says that a sedentary lifestyle could increase the risk of chronic illnesses such as:

Certain cancers
Diabetes
Heart disease

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How active should you be?

According to the Centers for Disease Control and Prevention (CDC), adults need a mix of physical activity. That includes both moderate- and vigorous-intensity exercise. How do you know the difference between the two? Use the “talk test.” Say you’re jogging with a friend. If you’re breathing hard and can still talk to your friend, that’s considered moderate intensity. But if you can say only a few words, that’s vigorous intensity.

The CDC suggests weekly doing 150 minutes of moderate exercise and strength training, 75 minutes of vigorous exercise and strength training, or a mix of moderate and vigorous exercises and strength training:

So, 150 minutes of moderate-intensity exercise could include:

Brisk walking
Light cycling
Pickleball
Yardwork
Tennis (doubles)
Yoga

The list of possible activities is endless. If you’re moving and your heart rate is up, that’s the name of the game.

If you want to go the 75-minute route, here are some examples of vigorous-intensity aerobic activities:

Basketball
Soccer or tag football
Running or jogging
Strenuous, uphill hike
Swimming (multiple laps)
Tennis (singles)

And those 2 weekly sessions of muscle strengthening could include:

Body-weight exercises such as squats, push-ups or sit-ups
Lifting weights such as chest or shoulder presses, deadlifts, biceps curls and triceps extensions
Using a resistance band

If you’re just beginning to exercise or getting back to it, you’ll want to start small and work your way up. Join a gym, set goals for yourself and get advice from the training staff. If you have trouble moving (see below) or injuries, talk to your doctor or physical therapist before starting.

What’s the best exercise if you’re a beginner?

With such a wide range of options, it can be tough to decide on a starting point. So, experts suggest one type of exercise that most people already do a decent amount of every day: walking.

“Walking is directly tied to maintaining cardiovascular, respiratory, digestive, musculoskeletal, lymphatic, brain and immune system function,” says Snyder. “It can help maintain bone density, endurance and proper oxygen levels. When it comes to walking, there’s really nothing more simple or accessible than putting one foot in front of the other.”

You don’t have to take only a traditional walk (though it’s an option). Here are some examples:

You can alternate between walking and running for a more intense workout.
You can walk through the shallow end of a pool to help strengthen your muscles, increase mobility and ease chronic pain.
You don’t have to walk alone. Invite a friend or family member, whether in person or over the phone.
You can walk with a purpose: Pick up litter along the way or hand out flyers for your local nonprofit organization.
You can walk your dog and go a few extra blocks or add increments of time on a daily, weekly or monthly basis.

There’s nothing wrong with trying the latest workout trends — keeping activity feeling fresh can be more motivating. But make sure you don’t overlook one of the easiest, most accessible and effective ways to improve your health.

What are some tips for getting and keeping active?

One of the most challenging aspects of beginning a new fitness routine is actually getting started, says Elmardi. Many people set a date — such as January 1 — to kick off a big new exercise routine. Even if you intend to start next week, that can cause exercise to get pushed forward, he says.

Waiting for motivation to kick in rarely works, and setting wildly ambitious goals tends to be overwhelming, he adds. There’s a reason programs such as “couch to 5K” are helpful, rather than “couch to ultramarathon.” Looking for inspiration? Here are some key strategies that can help you get (and stay) moving:

Set a timer or reminders on your phone to take a short walk.
Start with activities you truly enjoy.
Recruit friends and family members to make activities more fun.
Join a group such as a fitness class or hiking club.
Make exercise a habit, such as always taking a walk after lunch or dinner.
Every hour, do some stretches at your desk or in your workplace.
If you have children or grandchildren, get them more active as well by going for a family bike ride, playing catch or exploring a nature trail.
Do some yoga, sit-ups or push-ups in front of the TV.
Dance as you do housework (or just dance).
Set realistic goals, such as walking for 5 more minutes each day.
Consider hiring a personal trainer, coach or physical therapist who can help you put together an exercise program.

Most of all, remember that every little bit of exercise counts toward that larger total. While it’s beneficial to get your heart pumping at a higher rate — ideally every day, for as little as 10 to 15 minutes, says Snyder — that might not be best for you at the start.

Instead, Snyder suggests focusing first on getting into the habit of movement and building from there. Over time, you’ll start to see what activities you enjoy and the ones you don’t. And you can gradually add on to the ones you do. You never know where it might lead — you could end up going from your couch to an ultramarathon.

What if you have movement issues?

If you have an age-related injury or a chronic/genetic condition that prevents you from moving in the ways we mentioned above — or you use a wheelchair — there are many ways to stay active and exercise regularly.

It’s worth knowing that a lot of people are in the same position as you. Per the CDC, up to 1 in 4 U.S. adults live with a disability. This might mean someone who has difficulty:

Concentrating, remembering things or making decisions
Doing errands alone
Dressing or bathing
Walking or climbing stairs
Seeing (or is blind)
Hearing (or is deaf)

Adults with disabilities also are more likely to smoke and tend to have a higher risk of developing chronic conditions such as:

Diabetes
Heart disease
Obesity

So, regular exercise can help manage or even lessen the risk of developing these chronic conditions.

A big part of exercising may be getting out of your own head: Focus on what you can do, rather than what you can’t. And have a healthy dose of pride for what you’re about to accomplish or already accomplishing.

Before you start any new exercise routine, it’s a good idea to consult your doctor.

Can your health plan help you stay active?

Some Affordable Care Act (ACA) and employer-sponsored health plans may also offer wellness benefits. These include premium discounts, cash rewards, gym memberships and other incentives to participate.

Need health insurance for a limited time? Compare short-term health insurance plans, or contact a licensed insurance agent at 1-844-211-7730 for more information.

For informational purposes only. This information is compiled by UnitedHealthcare and does not diagnose problems or recommend specific treatment. Services and medical technologies referenced herein may not be covered under your plan. Please consult directly with your primary care physician if you need medical advice.

Sources:

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Centers for Disease Control and Prevention. “Disability impacts all of us.” May 15, 2023. Retrieved from https://www.cdc.gov/ncbddd/disabilityandhealth/infographic-disability-impacts-all.html

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Harvard Health Publishing. “The importance of exercise when you have diabetes.” August 2, 2023. Retrieved from https://www.health.harvard.edu/staying-healthy/the-importance-of-exercise-when-you-have-diabetes

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Illinois Department of Central Management Services. “Exercising and stress.” Retrieved from https://cms.illinois.gov/benefits/stateemployee/bewell/getmoving/exercising-and-stress-april22.html Accessed May 15, 2024

Johns Hopkins Medicine. “Exercising for better sleep.” Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep Accessed May 15, 2024

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