Why physical activity may matter more than your 401(k) for retirement success

While popular fitness advice often emphasizes the goal of 10,000 daily steps, research indicates significant benefits at more achievable levels. In an interview with The Star of Toronto, Dr. Paula Rochon, founder of the Women's Age Lab at Toronto's Women's College Hospital, notes that even modest activity provides substantial benefits. "People talk about how you have to hit 10,000 steps a day, but there's actually been really interesting talk about how 4,000 or 2,500 steps is pretty good."

This aligns with typical American activity patterns, as most Americans currently walk between 3,000 to 4,000 steps daily, according to data cited by the Mayo Clinic in their health resources. The research suggests that increasing this baseline, even modestly, can meaningfully extend life expectancy.

Research cited in The Star's article on women's longevity consistently demonstrates that social isolation significantly impacts mortality risk, with loneliness linked to a 29% higher risk of heart disease, 32% higher risk of stroke and 26% higher risk of dying prematurely. For retirement planning, this suggests that activities combining physical movement with social interaction deliver compounded benefits.

Dr. Rochon acknowledges this critical intersection: "We know that 40% of people who live alone tend to be lonely. Loneliness is not good for your health."

Because women live longer on average and often marry men who are older, they face an increased likelihood of living alone during retirement years, according to demographic data in a New York Times' report on gender longevity differences. This makes socially oriented physical activities particularly valuable for female clients' longevity plans.

Not all physical activity provides equal benefits for aging adults. The National Institute on Aging recommends four specific types of exercise for optimal aging:

• Endurance activities. Walking, swimming or cycling to increase heart rate and improve cardiovascular health.
• Strength training. Resistance exercises using weights, bands or bodyweight to maintain muscle mass and bone density.
• Balance exercises. Tai chi, yoga or simple standing practices to prevent falls, which are a leading cause of disability among older adults.
• Flexibility work. Stretching to maintain range of motion and prevent injury.

Balance training becomes particularly crucial after age 65, when fall risk increases significantly. According to the Centers for Disease Control and Prevention (CDC), one in four Americans aged 65 and older falls each year, and falls are the leading cause of fatal and non-fatal injuries among older adults. Incorporating balance exercises into a weekly routine can significantly reduce fall risk.

Building physical activity habits that last through retirement requires different strategies than those that work for younger adults. Research from the behavioral sciences provides several evidence-based approaches:

• Start small. Begin with just 5-10 minutes of activity daily to establish consistency.
• Link to existing routines. Attach physical activity to already established daily habits, like morning coffee or evening news.
• Focus on enjoyment. Choose activities that provide pleasure or social connection rather than focusing solely on health benefits.
• Remove barriers. Select activities that require minimal equipment, travel or special facilities.
• Plan for interruptions. Develop strategies for maintaining activity during travel, illness or weather changes.

A study published in the Journal of Aging and Physical Activity found that older adults who maintained long-term exercise habits typically cited enjoyment and social connection as primary motivators, rather than health benefits alone.

Researchers offer a powerful message for retirement planning: physical activity is a valuable investment you can make for extending both the length and quality of your retirement years. More predictive of mortality than even age itself, our daily movement patterns provide a modifiable factor that can significantly influence .

What makes these findings particularly encouraging is their accessibility. While a total of 10,000 steps has become a popular benchmark, the research suggests that even modest increases from the typical American baseline of 3,000-4,000 steps can yield substantial benefits. This creates an achievable pathway for retirees at any fitness level to enhance their longevity prospects.

The multidimensional approach recommended by health authorities — combining endurance, strength, balance and flexibility exercises — addresses the specific physical challenges of aging while maximizing longevity benefits. When these activities incorporate social connections, they create a powerful counter to the isolation that often accompanies later years, particularly for women who statistically face longer periods of living alone.

For financial professionals and retirement planners, these insights suggest that longevity planning must extend beyond traditional financial instruments to include strategies for maintaining physical activity throughout retirement. The most effective physical activity plans will be those built on sustainable habits—starting small, linking to existing routines, prioritizing enjoyment, removing barriers, and planning for inevitable interruptions.

Ultimately, the evidence points to a promising conclusion: through thoughtful incorporation of physical activity, retirees have significant agency in determining not just how long they live, but how well they live during those extended years. In retirement planning, movement may prove to be the most valuable currency of all.