April has been designated Move More Month by the American Heart Association. It is a great time of year to get back to moving with winter coming to an end. Even with restrictions for some activities, it is important for your overall health to get moving. Some interesting statistics to look at:
- One half of US adults are not active enough to even maintain good health.
- One third of US adults participate in no leisure-time physical activity.
- The average American watches TV or media streaming four hours per day!
- Nearly 40% of American adults are obese and 71.6% are overweight (including the 40% obese).
- Approximately 80% of cardiovascular disease in the US is considered preventable.
One of the best ways to improve your heart health is to get moving, but it is not only your heart that can benefit from more movement.
- Walking more and sitting less may help maintain a healthier weight, ward off depression, along with preventing heart disease.
- Being active can build stronger bones and muscles, improve mental health and cognitive function.
- According to a Harvard study, walking can help curb sweet cravings, boost your immune system, and ease joint pain.
- The US Department of Health and Human Services shares that physical activity can boost your mood, sharpen your focus, reduce your stress, and improve your sleep.
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I think we all “know” we should be more active but doing it is another story. It can be quite the mental battle just to get started; then we can become intimidated by how much physical activity is suggested. I want to encourage you to just start! Two years ago, I was walking an average of 5,000 steps a day. I knew I should be moving more especially as I am in my upper 50’s and there is a history of heart disease in my family. With this family history, I decided it was time to “step” up my physical activity. Then March of 2020 brought the pandemic restriction measures, I knew I had to get moving to build my immunity also. That is when I decided to set the goal of 10,000 steps a day.
Why 10,000? Research has investigated this target, and it has shown to improve heart health, mental health, and even lower the risk of diabetes. There is some recent research that suggests that approximately 4,400 steps a day can lower the risk of death in women compared to those walking around 2,700 steps per day. This most recent study found that risk of dying leveled off around 7,500 steps a day for women. I have built the habit of 10,000 steps most days; if I get 7,500 per day I am still satisfied with my accomplishment. Being somewhat of a perfectionist, I had to give myself a range instead of a target.
Other forms of exercise that can get you moving:
- Running if you enjoy that (not for me!)
- Stretching is great too; 10 minutes of stretching is the equivalent to walking the length of a football field.
- Housework, yes, I said housework. Doing 20 minutes of vacuuming is like walking one mile with the bonus of your house being in order.
- Yard work like raking, mowing the lawn (push mower) for at least 30 minutes can provide a cardiovascular workout.
- Remember those four hours of watching TV or streaming media? Well, this time can be used to move too. You can move in between shows, maybe pushups, squats, jumping jacks, run in place, whatever works for you. When I am working on the computer, I actually set an alarm for 30 minutes, so I will get up and move for 5 to 10 minutes. I will do exercises or some quick cleaning up around the house.
If you have younger kids or grand kids, it is important that they also move to develop strong bones and muscles, build immunity and mood, provide better sleep, and even better grades.
Strength training is important too. This is especially true as we age. This is an area that I have struggled with for years, but now that I have solidified my steps goal, I am adding weekly strength training to my workout. To start I am going to shoot for 20 minutes twice a week. I actually do two – ten-minute workouts when I take a break from my 30-minute computer sessions.
We have also started a Facebook group called Chronicles 52-Hike Challenge. The goal is to do 52 hikes in a year, we do one each week. The hike only needs to be at least one mile and can be in your neighborhood if trails are not available. Again, the goal is to get out and move. If you want to join the group, you can do that here. A great advantage to joining is others will share places they have found to hike/walk in the area.
Are you ready to start moving more? What would be your favorite form of movement to do? Before starting any exercise program, it is important to consult with your health care professional.
Be blessed and be a blessing,
Heather
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