Did you know April is Move More Month? The American Heart Association (AHA) established this wellness campaign to raise awareness of the importance of physical activity. As nature is springing back to life this season, it’s time to relight our motivation for more movement. 

How Much Exercise is Recommended?

You might be wondering how much exercise is recommended. The American College of Sports Medicine and The Department of Health encourages adults to participate in at least 150 minutes of moderately intense aerobic activities along with at least two days of strength exercises each week. If you’re beginning, start small, then gradually work towards this amount. Even short bouts of activity can benefit your health! For more information on exercise recommendations for all ages and populations check out the Department of Health’s Guidelines HERE. 

5 Ways to Sneak Movement into Your Day

Spring can be a busy time of year. The goal of Move More Month is to limit sedentary time and establish active habits that last. Try these 5 ways to sneak more movement into your day. 

  1. After Dinner Walks. Take a walk around the block after dinner for added evening activity. This can be a great way to get the family moving instead of sitting in front of the TV all night.  
  2. Move During Commercials. Use commercial breaks to sneak in an activity like jumping jacks, squats, or walking in place. Watch your favorite show while getting your exercise in for the day. 
  3. Start a Step Challenge. Invite your friends and family to participate in a month-long step challenge. A little friendly competition can always ramp up motivation. 
  4. Start the Day with a Stretch. Try beginning your day with five to ten minutes of stretching as soon as you wake up. This is a good way to start the day with movement.  
  5. Take the Stairs. Get your heart rate up by taking the stairs whenever possible. Climbing stairs is great for building endurance and maintaining healthy bone density. 

For more ways to participate in Move More Month, visit AHA’s Move More 2022 Activation Guide. 

Always consult with your physician before starting a new exercise program.

Written by BWS Lead Health Coach- Kelly Schlather, BS, ASCM – CEP