Analysis of 27 studies involving Mediterranean populations reveals that Traditional Mediterranean Physical Activity (TMPA)—encompassing walking for transport, agricultural work, gardening, and cultural participation—delivers significant cardiovascular and all-cause mortality reductions while improving metabolic profiles, body composition, and functional capacity in older adults. Mental health benefits include reduced depression, lower stress, and enhanced life satisfaction. This systematic review positions TMPA as fundamentally different from gym-based exercise through its integration with social engagement, outdoor exposure, and cultural meaning. The findings align with emerging research on incidental movement and blue zones longevity patterns, where daily functional activity rather than structured workouts correlates with exceptional health spans. For modern adults, this suggests that weaving purposeful movement into daily routines—commuting by foot, gardening, household tasks—may be more sustainable and effective than isolated exercise sessions. However, the review's reliance on self-reported data and heterogeneous study designs limits causal conclusions. The research represents an important shift toward understanding movement as lifestyle integration rather than discrete activity, though standardized measurement tools are needed to advance the field.