Everyday Wellness Get Active
Diverse adults exercising in a sunlit park

Move More, Live Better

Small, regular physical activity supports energy, mood, and overall well-being. Explore simple, sustainable ways to stay active—at home, at work, or outdoors—and build habits that fit your everyday life.

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Health & Physical Activity

General Health: Why Moving Matters

Regular physical activity supports overall well-being — improving energy, mood, sleep, and reducing the risk of many long-term health conditions. Small, consistent changes make a big difference.

Why it helps: Being active supports cardiovascular health, builds and maintains muscle and bone strength, and can improve mental health and stress management. It also helps with weight management and daily functioning. Types of activity to include: - Aerobic (cardio): brisk walking, cycling, swimming — aim for at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity, spread across the week. - Strength training: bodyweight exercises, resistance bands, or weights, at least two days per week to preserve muscle and bone health. - Flexibility and balance: stretching, yoga, or balance exercises to improve mobility and reduce fall risk, especially as you age. Practical tips to get started: set realistic goals, mix activities you enjoy, start slowly and increase intensity or duration over weeks, schedule workouts like appointments, and include activity throughout the day (stairs, walking breaks). Track progress and celebrate small wins. Safety and considerations: warm up before exercise and cool down afterward, wear appropriate footwear, stay hydrated, and rest when your body needs it. If you have chronic conditions, recent surgery, or concerns about starting a new routine, consult a healthcare professional for personalized guidance.

Health & Physical Activity Overview

Practical, evidence-based ideas to help you move more, build strength, and support mental well-being. Regular physical activity helps maintain function, reduce chronic disease risk, and improve mood and sleep. Use these general tips as a starting point and adapt them to your needs.

  • Everyday Habit

    Move More — Aim for Daily Activity

    Break up long periods of sitting with short walks, take the stairs when you can, and include brisk-paced walking or other light activities throughout the day to boost energy and circulation.

    +8 pts
    Before
    40
    After
    48
  • Cardio

    Cardiovascular Activity

    Incorporate aerobic activities you enjoy — walking, cycling, swimming, or dancing. Aim for a mix of moderate and vigorous efforts for heart and lung fitness.

    +13 pts
    Before
    38
    After
    51
  • Strength

    Strength & Mobility Training

    Include muscle-strengthening and mobility exercises two or more days per week to support function, bone health, and balance. Focus on controlled movements and progressive load.

    +18 pts
    Before
    52
    After
    70
  • Wellness

    Mental Health & Recovery

    Physical activity supports mood, stress management, and sleep. Pair exercise with adequate rest, hydration, and sleep hygiene to optimize recovery and long-term benefits.

    +12 pts
    Before
    57
    After
    69