The thought that a few extra minutes of movement each day could transform our health, energy and happiness is the motivation behind the American Heart Association (AHA) promotion of April as Move More Month. For avid fitness enthusiasts, as well as those looking to take the first step toward an active lifestyle, this is the time to celebrate movement in all its forms.

Physical inactivity has become a creeping health crisis. According to guidelines published by the U.S. Department of Health and Human Services, nearly 80 percent of adults fail to meet the recommended levels of aerobic and muscle-strengthening activity. The AHA reports that cardiovascular and heart disease affects nearly half of all American adults, causing direct and indirect costs that are projected to reach $1.1 trillion by 2035, according to RTI International, a nonprofit research institute.

The Harvard T.H. Chan School of Public Health reports that a healthy lifestyle, which includes regular exercise, may prevent 80 percent of sudden heart attacks and cases of coronary artery disease, as well as 50 percent of strokes caused by blood clots. The health benefits are reason enough to hit the gym or go out for a morning jog. Move More Month inspires us to incorporate movement into a busy life and, most importantly, find joy in an active lifestyle.

 

Exercise Options

There is no one-size-fits-all formula for fitness, and Move More Month is an opportunity to explore the options that best match our personality, lifestyle and fitness level.

• Fitness boot camps are high-energy workouts in an energizing environment that welcomes beginners and experienced fitness lovers alike. Accept the challenge with a local trainer, at a CrossFit gym or with the guidance of an app like BurnFit.
  
  
• Dance classes such as Zumba, salsa or hip-hop can be fun and immersive workouts that don’t feel like exercise at all.
  
  
• Yoga in the park combines mindfulness with a great stretch and a dose of natural vitamin D. Many communities offer free sessions.
  
  
• Water sports like kayaking and paddleboarding develop balance, core strength and endurance while communing with nature.
  
  
• Social sports including golf, pickleball and tennis not only burn calories but also offer camaraderie and fun.
  
  
• Daily walks are the cornerstone of an active lifestyle. Try to reach 10,000 steps with walks around the neighborhood or local park, remembering to compound the benefits by using this time outdoors to calm the mind and invigorate the spirit.
  
  
• Team sports like soccer, basketball or softball offer wonderful workouts combined with competitive team play at local parks or sports clubs.

 

Breaking Sedentary Habits

Making the shift from a sedentary lifestyle can feel daunting, but every huge transformation starts with a single step. Try these practical tips to ease into an active lifestyle.

•  Set achievable goals. Start with 10 minutes of movement a day and gradually extend the time.
  
  
• Integrate movement throughout the day. Stretch while watching TV, park the car farther from work or stores to take extra steps, or choose the stairs instead of the elevator whenever practical.
  
  
• Use technology. Fitness trackers by Fitbit, Apple, Samsung and Garmin help monitor progress, set challenges and offer that extra motivational nudge.
  
  
• Applaud everyday wins. Even tiny changes matter. Try a new dance move each day. Stretch in the mornings or set reminders to get up and move during long work hours.
  
  
• Avoid perfectionism. What matters is consistency. All movement is progress, so celebrate it.

 

The Power of Community

We often think of exercise as a solo endeavor, but getting others involved can be a great tool for staying motivated. Local communities are brimming with opportunities to connect with others, offering interactive activities such as running clubs, group fitness classes, sports leagues and cycling tours. Many neighborhoods have online groups or bulletin boards that promote meetups, classes and fitness events.

 

Move More Today

Movement isn’t just about physical health; it’s about the joy of discovering what the body can do, the pride in building a healthier routine and the sense of belonging to a group of like-minded individuals. Don’t wait for tomorrow to get started. Lace up, stretch out and start moving today.

 

Zak Logan is a freelance health writer dedicated to getting back to basics.

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