April is Move More Month
Whether it’s at work, home, or school, Americans are spending more time than ever sitting in front of a screen. As most of you know, physical inactivity significantly elevates the risk of developing numerous chronic diseases, including heart disease, stroke, diabetes, and some cancers.
Every April, the American Heart Association promotes National Move More Month. The objective is clear and simple – get up and move! Its aim is to encourage all Americans to take part in regular physical activity.
Moving more and maintaining an active lifestyle are key components to improving your overall health and wellness. It can help you maintain a healthy weight, boost your immune system, strengthen your heart, maintain posture and flexibility, reduce stress, and so much more.
National Move More Month Statistics
$1 Trillion – The Cost of Heart Disease
The economic costs (both direct and indirect) of cardiovascular and heart disease are projected to reach $1 trillion by 2035. If we make a conscious effort to move more and get more exercise, we can change this!
69% Of People Are Overweight
About sixty-nine percent of US adults are overweight. Unless there’s a significant shift towards healthier habits, the trend of obesity is likely to continue rising.
80% is Preventable
Eighty percent of cardiovascular disease in the US is often preventable. Adopting a healthier lifestyle, that includes regular physical activity, a balanced diet, and avoiding tobacco can significantly reduce your risk.
There are so many types of physical activity! Aerobic exercise, also known as cardio or endurance exercise, strengthens your heart and lungs, improves your endurance, and engages your entire body. Current recommendations are 150 minutes of moderate or 75 minutes of vigorous aerobic physical activity a week. That’s only about 22 minutes a day! Brisk walking, riding a bike, rollerblading, hiking, and swimming are all considered moderate aerobic activities. Vigorous aerobic activity refers to physical activities that require a high level of effort and oxygen consumption. These activities typically increase heart rate, breathing rate, and calorie expenditure significantly. Vigorous aerobic activities would include running, aerobics/dance, stair climbing, HIIT (high intensity interval training), jumping rope, and playing sports.
Strength training (squats, deadlifts, bench press) improves muscle function and tone, while exercises such as yoga, stretching, and Pilates improve flexibility and stability. It is recommended that you perform both strength training and flexibility exercises two to three times a week. Incorporating a variety of exercises into your workout routine provides the biggest benefit, as it helps prevent plateaus, reduces injury risk, and targets different muscle groups.
Move More Month Activities
Go for a Walk Every Day
Incorporating a daily walking routine into your lifestyle is a simple yet effective way to improve your overall health. It’s a readily accessible form of exercise and it’s the best time of year to actively enjoy the outdoors. Take a walk on your lunch break. Choose the stairs over an elevator and park farthest from the door wherever you go. 
Go to the Gym
Going to the gym offers various health and fitness benefits, such as building muscle, improving cardiovascular health, and boosting mood. Whether it’s a treadmill, free weights, an elliptical, a group fitness class, or a pool, you’ve got everything you need all in one place.
Play a Sport
The gym isn’t for everyone. Playing a sport provides a fun and social outlet for exercise, boosts physical and mental health, builds vital skills (like teamwork and leadership), and encourages the development of lifelong healthy habits. Soccer, basketball, tennis, or softball are all great ways to move more and stay active.
Move More Month Exercise Options for Seniors
Exercise is extremely important for seniors because it helps develop and maintain strength, balance, and mobility, which can lead to a better quality of life. Exercise can also help prevent chronic diseases, improve mental health, and reduce the risk of falls. Here a few exercises to help keep you on track.
- Seated arm raises. To perform a seated arm raise, sit upright in a chair with a dumbbell in each hand. Then lift one arm to the side until it’s level with your shoulder, lower it, and repeat with the other arm.
- March in Place. You can perform this exercise just about anywhere and it’s relatively easy to do!
- Shoulder Rolls. Shoulder rolls can improve mobility, and can also be a good warm-up for shoulder shrugs. They help stabilize your shoulder blades which is beneficial for heavier lifting and overall shoulder health.
- Swimming. Swimming and water aerobics are excellent low-impact exercises that improve arm strength and put less stress on joints than typical land-based activities.
Important Points to Note
If you can’t commit to a large workout session every day, a little movement is better than none at all. Break it up into bouts of 10-20 minutes in length to get your heart rate up. Remember, even small changes can make a significant difference! Go for a walk after a meal. Take the stairs. Park your car farther from your destination. Get off the bus one stop early. Walk during your lunch break. Sit on an exercise ball. Stand instead of sit. Do push-ups while watching TV.
Make exercise a priority. Treat your workout time like any other important appointment and schedule it specifically in your calendar, blocking off that time in your day solely for exercise. Do not reschedule unless it’s absolutely necessary.
In Conclusion:
Move More Month is every April, but its impact can be felt all year round. How do you celebrate Move More Month? Get out there and get moving!
The more you do something the more of a habit it becomes, and finding the time for physical activity each day is one of the best habits you can establish. Remember, life is more than just your TV, tablet, and phone screen! Get out there, actively enjoy the outdoors, and be on your way to becoming a healthier version of yourself. Good luck to you.
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