The benefits
Regular exercise can help lower your chances of heart disease, high blood pressure, type 2 diabetes, stroke and some types of cancer. It can also help you burn calories, which makes it easier to manage your weight.
Get stronger with every step you take
Physical activity helps you manage your weight and it can also help make your heart, lungs, muscles and bones stronger. As you build strength, everyday tasks like going up stairs or carrying groceries become easier. Even basic activities like walking can help keep your bones strong and support healthy aging.
Move more, stress less
Staying active can be good for your mental health and help reduce stress, anxiety and depression. Physical activity releases endorphins, which are natural feel-good chemicals in the brain that help improve mood and promote a sense of calm. Exercise may also help improve sleep, boost confidence and support brain health as you age.
Easy ways to get started
Begin by starting slowly and challenging yourself over time. Choosing activities you enjoy like dancing, gardening, yoga or biking makes it easier to stay active and have fun.
Most adults should aim for about 150 minutes of moderate exercise each week, such as walking or following an exercise video. You can break this down into about 22 minutes every day, or 30 minutes a day for 5 days a week.
Doing more strenuous activities, like running or swimming fast, can be just as effective in less time, or you can mix easy and hard activities. Even short periods of movement during the day can add up and help you stay healthy. It’s also important to do strength exercises, like lifting weights or using resistance bands, at least 2 days a week to keep your muscles strong.
Tools for your journey
As associates, you have additional tools to help in your fitness journey.
- SupportLinc provides resources that highlight how physical activity can help you feel better and handle stress. SupportLinc offers discounted gym memberships and fitness equipment. They also offer services like online weight loss programs and virtual fitness subscriptions.
- The Publix Discount Program offers deals on gym memberships, fitness equipment, personal training, wellness services and more. These discounts can make it easier for you to stay active.
Blue Cross Blue Shield offers exclusive discounts on gym memberships for Publix associates and their family members enrolled in the Publix BCBS PPO Plan. These discounts can be found on the BCBS website for Publix.
Physical activity trivia
Complete the physical activity trivia Q&As to learn more about how being active can positively impact your body and mind. To be entered into a drawing for a $25 Publix gift card, correctly complete the Microsoft Form or print the card online and mail the completed card by Oct. 9, 2026.
See the official rules.
