Moving Matters!

Some activity is better than none! Adults need at least 150 minutes a week of moderate-intensity activity. That might sound like a lot, but you can spread your activity out during the week. For example, you could do 22 minutes of physical activity every day or 30 minutes 5 days a week. You can also count smaller chunks of physical activity during the day, like 5 minutes of climbing stairs.

Why does moving matter?

Here are some of the many ways physical activity helps improve your overall health:

Lowered risk for heart disease, stroke, some cancers and type 2 diabetes
Improved sleep
Reduced stress
Improved weight management

Easy ideas to get moving at home

Here are 7 ideas from the American Heart Association for boosting your activity level at home, even when you don’t feel like you have a lot of extra time for exercise.

Grab the leash and walk your dog. Your body — and your pooch — will thank you!
Take your kid (or your spouse) for a walk. It’s an excellent way to get some face time without screens. Keep it fun by exploring new neighborhoods or turning your walk into a scavenger hunt.
Try the 10-Minute Workout. Stuck at home? Boost your heart rate and brain power with this quick home workout
Walk and talk. Even if you’re glued to your phone for work calls, you don’t have to be glued to your chair. Make it a habit to talk and walk. Some workplaces have walking paths to make it even easier to burn while you earn.
Tune into fitness. Retrain your inner couch potato. Walk or jog in place, do yoga or lift weights, or walk on the treadmill at the gym while you watch your must-see TV shows.
Ditch the car. Spare yourself the parking stress and log some more active time by parking farther away (or even leaving the car at home) and walking or biking to your destination.
Take the stairs. The elevator may go up — but it doesn’t make your heart rate climb. Take the stairs when you can, even if just for a floor or two. And don’t ride the escalator – climb it. Those can be active steps, too!

More ideas and resources:

American Heart Association’s Move More Together campaign
Ideas to get your kids moving
Physical Activity Guidelines for Americans [PDF, 14.48 MB]
Exercise and Physical Activity for Healthy Aging [PDF, 9.94 MB]

Easy ideas to get moving at work

Stuck at a desk all day? Try some of these ideas from the American Heart Association to add movement to your work day:

When you take a break, move to a different area and stretch versus sitting in place
If you sit at a desk, make it a habit to stand up or move every time you make or answer a phone call. March in place or pace in a circle to keep moving.
Stuck on a long call or need an energizing break? Stand up and do some basic strength and balance exercises, like squats, desk push-ups, wall sits, calf raises, tree pose and chair pose.
Keep small hand weights or a resistance band at your desk for bicep curls, lateral raises, rows, and overhead presses. Watch demos online to make sure you’re doing exercises correctly to avoid injury.
Form a virtual walking club at work
Try walking or moving for informal discussions and brainstorming meetings. Use a voice memo app on your phone to capture notes. You may find you’re more creative on your feet!
Explore your options for using a standing desk, treadmill desk or sit-stand desk riser. Alternate sitting and standing throughout the day, with lots of walking and stretching breaks.

Want more ideas? Check out DeskFit [PDF, 1.28 MB] for even more exercises you can do at your desk or at home.