Move More Month: Increasing Physical Activity

April is Move More Month! It was created by the American Heart Association to encourage Americans to be more active on a regular basis. The CDC recommends at least 150 minutes of aerobic, heart-pumping activity and two days of muscle strengthening activity a week to provide major health benefits, like reducing the risk of chronic disease. However, less than 50% of American Adults meet the Physical Activity Guidelines for aerobic activity.

There are many benefits to increasing movement and physical activity. In addition to reducing the risk of chronic conditions like cardiovascular disease and type 2 diabetes, it can help to increase and maintain stamina and mobility. It can also help with increasing immunity, improving quality of sleep, boosting your mood and preventing unhealthy weight gain. Muscle strengthening activity not only increases muscle mass, which increases how much energy you use at rest, but it also strengthens and maintains bone health especially as we age.

To complement your nutrition and health goals, a recommended way to increase physical activity is walking. Walking is an inexpensive way to stay active, and it can be done anywhere, anytime! The 150 minute a week recommendation can be broken up throughout the week. A great way to meet this goal is adding a 10-minute brisk walk a couple of times a day. Here are three tips to maximize your walks.

#1: Bring a friend or a family member with you. They can keep you company with conversation and help pass the time. Plus, you can hold each other accountable!

#2: Bring a water bottle, or two, on your walks. This way you stay hydrated in warmer weather, and they can double as hand weights to add additional muscle strengthening activity.

#3: If you can, add in a flight of stairs. Climbing a flight of stairs can increase the intensity of your walk, and engages different muscles. Even shortening your elevator ride by one flight of stairs adds physical activity throughout your day!

Not sure how to get started on increasing your movement? Contact your God’s Love RDN or healthcare provider to see what steps might be right for you.

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