“Move More”

Move More Month was established by the American Heart Association and aims to encourage all Americans to take part in more physical activity and to strive to do so on a regular basis as part of our daily routines.  Formally known as National Walking Day it was officially changed to “Move More Month” in order to highlight the importance of daily physical activity and examine our personal habits and raise awareness of the health benefits from daily activity and as well as the risks associated with lack of activity and poor physical health. And for those of us who don’t regularly participate in much  physical activity this month-long awareness campaign encourages us to take our first step back to physical fitness.  For those who already enjoy regular exercise it encourages you to do even more by encouraging our friends and family to get involved.

Nearly half of U.S. adults are not active enough to maintain good health. And, about one in three adults participate in NO leisure time physical activity at all. Getting recommended amounts of physical activity (at least 150 minutes of moderate to vigorous activity, 75 minutes of vigorous activity, or a combination of those activities each week) has been linked to lower risk of diseases, stronger bones, and muscles, improved mental health and cognitive function, and a lower risk of depression.

Here are some suggestions to get you and your family moving throughout the day:

Cardio exercises:

  • Jumping jacks
  • Jumping ropes
  • Jogging or marching in place
  • Stair-climbing or step-ups
  • High knees

Strengthening and stability exercises:

  • Plank and side plank
  • Pushups
  • Sit-ups or crunches
  • Lunges
  • Squats

And here are some suggestions to help get your children moving at home:

  • Run in place for 30 seconds
  • Dance party for 3 minutes
  • Stand up and sit down 10 times
  • Hot lava! Keep a balloon in the air without touching the ground (make it harder by only using heads or elbows
  • Jumping Jacks
  • Arm circles forward for 30 seconds, arm circles backward for 30 seconds
  • Standing mountain climbers for 30 seconds
  • Stand on one leg, put your hands up 30 seconds
  • 5 lunges on the right leg, 5 lunges on the left leg
  • Practice spelling, do a squat for every vowel
  • Run in place for 30 seconds
  • 20 leg lifts
  • Ball-toss spelling practice. Toss the ball and say a letter then toss the ball to someone else to say the next letter
  • High knees for 30 seconds

Whatever activity you choose to add to your daily routine listed above or otherwise; stay hydrated, be safe, have fun and enjoy!

Stay safe and be well!


Build a Heart. Save a life.

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