We all want to be there for life’s most fun and fulfilling moments: picking up your grandkids, dancing at a wedding, completing a beautiful hike, or exploring a new vacation destination. Thankfully, we have great agency to make sure we do! Our mobility, physical capabilities, and general wellness today prepare us for tomorrow’s best occasions.

Exercise is not just about fitness and aesthetics — it’s also about remaining strong, capable, and present during life’s sweetest experiences, no matter your age. If you’re looking for accessible, functional fitness exercises so you can be ready for life’s best times, you’re in the right place!

How Physical Activity Supports Movement & Healthy Aging

While there are many positive payoffs of physical activity, the most long-term and sustainable benefits of regular movement are healthy aging, energy, and independence – and who doesn’t want that? Starting as early as our 30s, our bodies change as we age and lose muscle mass, experience joint stiffness, and lose a sense of balance. The good news? Regular physical exercise supports longevity, energy, and independence and makes it easier to both perform the daily tasks of living (like household chores or getting out of a chair) and enjoy life’s best moments with loved ones.

If the idea of exercising regularly feels daunting or like a lot of work, you’re not alone. The kicker, though, is that even small, consistent efforts over time have big payoffs for your well-being! In fact, one study on exercise’s effects on aging found that regular movement can help reduce the effects of aging processes in various systems in the body, not just the cardio and vascular systems.¹

Read more: Understand Healthy Aging and Embrace Vitality

Functional Fitness = Real-Life Strength

Regular exercise doesn’t have to mean running half marathons or hitting the gym every day of the week. Functional fitness, or movements that mimic real-life activities, is the key to long-term strength. In fact, you can easily work functional fitness moves into nearly any exercise routine! For example, doing squats prepares you to pick up grandkids or get up from the floor, balance work is practice for hiking or taking stairs, and shoulder mobility helps you lift groceries or luggage. Even stretching has long-term strength benefits: it not only helps improve your golf swing and makes gardening easier, but it keeps your muscles primed for future movement. As soon as you start envisioning functional exercises as intentional practice for real-life scenarios, regular movement becomes that much easier.

Read more: Support Bone Health by Building Muscle

Everyday Exercises That Keep You Ready

Looking for more functional fitness moves that prepare you for real-life strength? We have you covered. The following five exercises strengthen various muscle groups and mimic everyday activities, so you can be ready for whatever life throws at you:

Squats

The more regularly you do squats, the better you can get out of the car, lift that gardening soil, and maintain lower-body strength.

Step-Ups or Stair Climbs

Are you an avid hiker, a multi-story homeowner, or just someone who likes to take the office stairs? Step-ups and stair climbs are great practice for navigating uneven terrain or inclines.

Wall Push-Ups or Resistance Band Rows

These exercises support upper body strength that you use every day, like lifting groceries and simply having good posture.

Core Work

Moves like crunches, bird dogs, or dead bugs improve full-body stability and help protect the back from pain, injury, and discomfort.

Balance Movements

Exercises like single-leg stands or heel-to-toe walks reduce fall risk and support confidence so you can keep up with your kids or grandkids.

Read more: Get Started With a 7-Minute At-Home Workout

How to Stay Active as You Age: Start Small and Stay Consistent

The hardest part about trying something new is getting started. Working out is not only for the youth: it’s never too late to start (or return to) your movement journey. If you’re looking for somewhere to begin, try short walks, devote time to stretching, or try a beginner strength routine. If you’re still feeling overwhelmed, seek guidance from a healthcare provider before starting a new fitness routine or work with a personal trainer to set goals. There is no one-size-fits-all, and no matter what exercises you work into your routine, consistency and listening to your body are critical to helping you feel stronger, more confident, and prepared for life’s best moments!

Move for the Moments That Matter

Life is for living, which means being able to revel in nature’s beauty on hiking trails, cook Thanksgiving dinner for the family, and push your grandkid in a stroller around the park. Exercise and strength training are not just for aesthetics – they are important for healthy aging and maintaining an active lifestyle. When you move regularly, you’re saying yes to the people, places, and experiences that matter most.

Seeking other motivations for your movement journey? Join the Healthy Heart Challenge to give your heart the love it deserves.