Healthy Action Step of the Day: Move More

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Photo by Daniel Reche from Pexels

Move More. April is the American Heart Association’s Move More month. They recommend at least 150 minutes (2.5 hours) a week of moderate intensity activity. That doesn’t mean you have to join a gym if you don’t want to. You can simply fit in 30 minutes of walking at least five days a week. Most of us can do this in one way or another, even if it seems impossible at first. Here are some tips they suggest for getting your move on:

  • If you’re walking in the morning, before you go to bed, get your walking clothes and shoes ready so it’s easy to put them on quickly and head out the door.
  • Eat a piece of fruit or a few spoonfuls of yogurt for a quick fuel-up.
  • If you’re walking during your lunchtime, schedule it in your work calendar. Think of it as an important appointment.
  • Also, if you’re walking during lunchtime, keep everything you need for walking at work so that you don’t forget it.
  • Start a walking club with friends or co-workers.

If you don’t have time to fit in 30 minutes all at one time, break it up into shorter sessions.

  • In the morning, park or get off the bus/train about 10 minutes away from your job and walk briskly to work.
  • At lunch, walk for 10 minutes around where you work, indoors or outdoors.
  • At the end of the day, walk briskly for 10 minutes back to your car or station.

Also keep in mind that finding even little ways to get up and move more throughout the day will get your metabolism going and make you feel much better than sitting all day. For more information about how you can move more, Heart.org.

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