The American Heart Association has labeled April as “Move More Month.”
As Americans, we have a more sedentary lifestyle. We drive more, cook less, and have more fast food than any other country. For these reasons, sitting plays a significant role in many health problems, from heart disease and diabetes, to depression and obesity.
The number one risk factor for obesity is the “sit down job.” According to the CDC, America’s obesity rate is 39.8%. In Georgia 30.7% of the population suffers from obesity and 32.5% of our children suffer from obesity. This means about 1 in 3 of Americans are considered obese. This number is growing daily.
The goal is to move more during our day. This needs to be a lifestyle change and a goal to strive for daily.
Here are some tips to MOVE MORE:
– Take the stairs instead of the elevator
– Park at the back of the parking lot when shopping or running errands
– Turn TV time into work out time, use weights during commercials
– Get up and move on your lunch break, go to the park, walk the parking lot, or walk in the local grocery or hardware store if it is cold
– Download free apps for couch to 5k
– YouTube has free workout videos
Weekend ideas:
– Go for a walk instead of coffee with friends
– Enlist a buddy to keep you accountable
– Instead of spending money on shopping, take a yoga or Zumba class
– Get involved in your community, several gyms offer free classes or $5 classes
– Work in the yard- this is an actual workout
– Find a local hiking trail
How to stay accountable:
– Set alarms on your phone to remind you to get up and take a walk to the restroom or around the office every hour
– Track your progress when you hit your daily target
– Wear a Fitbit watch, apple watch, or pedometer to make sure you get your 10,000 steps for the day
Physical activity recommendations for adults is 150 minutes per week of moderate intensity aerobic activity or 75 minutes of vigorous aerobic activity, ideally spread throughout the week. Moderate activities include briskly walking, dancing, tennis, gardening, etc. Vigorous activities include running, swimming laps, cycling, jumping jacks, etc. Even light activity is better than sitting and this helps reduce being sedentary. For kids the recommendation is an hour per day of moderate to vigorous aerobic activity. Our kids watch us as an example. It is recommended to limit screen time to 2 hours daily which includes TV, smartphone and video game time. Setting the example is important because active parents typically have active children. TV and video games have also been linked to more depression, so this is an added benefit.
Americans commute more and have less access to public transportation which in turn limits are daily steps. The average American walks 2500 steps a day whereas adults around the world typically walk 10,000 steps or more daily. Spending less time in the drive thru and walking through the local markets help get in those extra steps. Parking further from the store and taking an extra lap in the grocery store also helps get more steps. Don’t be discouraged! Start in 10 minute increments. Commit to 10 minute exercise routine daily and work on consistency first and then add on minutes later. A study of people who committed to 10 minutes in target heart range six days a week lost on average 4 pounds in one month. Consistency makes the difference!
The American Heart Association has resources to help you with your start. There are challenges, articles, and tips to get started and to help keep you motivated. Their website is www.heart.org.
