Taking care of your physical health is about more than just exercise; it’s about supporting your body, mind and long-term well-being. Staying active doesn’t have to be complicated: small, simple actions, like walking during your lunch break or stretching at home, can add up to big benefits over time.
Find practical ways to fit movement into your life, no matter your schedule or starting point, and build a healthier future one step at a time.
Moving your body is one of the most important ways to take care of your physical and mental health.
You don’t need a gym membership, fancy workout clothes or expensive equipment to stay active. Instead, make movement part of your daily routine in ways that work for you. For example, 10-minute walks in the morning, after lunch and in the evening add up to a full half-hour of heart-healthy activity.
Regular movement every day can help
Remember, every little bit counts. Small, consistent steps can pave the way to a healthier, happier you.
Staying active is key to feeling your best. To support your health and wellness, aim for 30 minutes of physical activity that gets your heart rate up, like brisk walking or dancing, five days a week. That adds up to two and a half hours of movement every week.2 If you prefer more-intense activities, such as jogging or cycling, aim for 75 minutes per week instead.2
Don’t forget strength-building exercises, like lifting weights or yoga, at least two days a week to keep your muscles strong.2
If you’re not sure where to start, talk to your doctor or a health coach for personalized guidance.
†Cigna Healthcare is not collecting or using the data entered. This is intended to help provide personalized recommendations.
Life is busy. But even on your most hectic days, there are small ways to stay active.
Try making dance a part of your morning routine or a fun thing you do with family and friends after work. Dancing can burn up to 300 calories in 30 minutes.8
Getting up from your workspace and walking for 10 to 30 minutes supports your physical health and could boost your mood and leave you feeling more productive.9
Working out with someone or taking a class can make it easier to stay active. There are lots of fun ways to stay active together, including home workout videos, community classes, yoga, biking, basketball, cricket, running, boxing and badminton.
Vitamin D can help you feel happier and more energetic, and just 10 minutes of exposure helps.10 Walk, run or play sports: there are many fun activities to do outside alone or with your loved ones.
A goal can help you stay consistent with your health. Try taking 1,000 or more additional steps per day, adding one more workout to every week, or doing other physical activities you enjoy.
You don’t need to work up a sweat to give your body healthy movement. In fact, stretching for 10 minutes is a great gentle exercise that doesn’t put strain on your joints.11
By keeping up with your kids and tackling household tasks, you’re already on the move. Here are a few ideas to add more movement into your day:
You’re doing a lot to stay productive at work. A little movement can help boost your energy and focus even more:
Your care and dedication make a huge difference. Here are a few simple ways to focus on your own health while staying by their side:
Balancing your busy schedule can be a workout in itself. Here are some ways to sneak in extra movement:
Sleep helps your body stay strong, heal faster and perform at its best; it’s when your body repairs itself. Getting at least seven hours each night can help you maintain your physical health.
Quality sleep can help you
If you’re having trouble sleeping or finding you need support, talk to your doctor or call the number on your Cigna Healthcare® ID card.
Ready to make the next step in your health journey? Your future needs you, and a healthier tomorrow starts with the actions you take now. Explore these tools to maintain your health, prevent illness and lower health care costs.
This information is for educational purposes only. It is not medical advice. Always consult your doctor for appropriate examinations, treatment, testing and care recommendations. Any third-party content is the responsibility of such third party. Cigna Healthcare® does not endorse or guarantee the accuracy of any third-party content and is not responsible for such content. Your access to and use of this content is at your sole risk.
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