April is the start of beautiful weather, in most areas of the country, making it a good time to get outside. With that in mind, the American Heart Association (AHA) has designated April as Move More Month!
According to the AHA, about one half of American Adults are not active enough to maintain good health! They go on to report that one out of three adults get No leisure time activity! The recommendations for health are – 150 minutes of moderate to vigorous activity each week – meaning a lot of adults are sitting around more than is good for them. In fact, the average American watches or streams TV or media for 4 hours/day! If you are struggling to get regular activity why not make this April your Move More Month!
Tips for Move More Month
If you are not sure how to start with activity a few tips might help.
First, if you have not seen a physician in awhile, make that your first step – get the okay to be active!
Second, decide what activities you enjoy doing – walking, biking, swimming, dancing – something that gets you going!
Third, set a plan to get started but remember to start gradually. It is best to start at a level that feels comfortable, even if it is only 5 – 10 minutes at a time. The best way to develop an activity plan that lasts is to start slowly and increase gradually with the 150 minutes of activity per week as the ultimate goal.
If you are not sure how to start on your own, the AHA provides some great workout guides. This infographic is one you can post on a wall to remind you of all the necessary steps to get moving. If you are hesitant to start, because you don’t think you have time, remember small steps first! In addition, moving can be a good stress reliever as well. Here is a nice 5-minute activity guide!
Fuel Well as You Move More
As you start a new workout routine you might be tempted to want to find the “perfect eating plan”
First, no such thing exists and second – remember the rule is small steps. However, you do need to fuel well to Move More! You can reshape your eating plan in small steps, just like your activity plan. The best step is to check out the 2020 – 2025 Dietary Guidelines which provide a good basic, healthful eating plan.
In addition to fueling well remember that adequate hydration is equally important. When it comes to hydration, the U.S. National Academies of Sciences, Engineering, and Medicine recommend that men aim for at least 15.5 cups or 124 ounces of fluid each day. Women need at least 11.5 cups or 92 ounces of fluid each day. Fluid needs will increase with activity, changes in temperature and with growth. You may have noticed the reference to fluids, yes, all fluids can count to your daily intake. Do try to think about what you drink so that you aren’t consuming calories you may not want.
To Your Health – Move More Month
One of the best things you can do for your health is to get moving! Physical activity is good for our physical and mental health! Take some time this month to figure out how you can – Move More!
About Connie – Connie is a Registered Dietitian with extensive experience communicating in the food and nutrition space. Taking the science of food and nutrition and translating it to simple messages, new products, or exciting menus is her expertise. Making nutrition messages clear, accurate, and engaging aids all consumers.