April is Move More Month: Small Steps, Big Impact
April is Move More Month, a national observance dedicated to encouraging people of all ages to get up, get active, and reap the many benefits of movement. Regular physical activity isn’t just about weight management, it’s a cornerstone of good health, mental well-being, and longevity.
Why Move More?
Research shows that even small amounts of movement can make a big difference. According to the Centers for Disease Control and Prevention (CDC), physical activity helps:
- Reduce the risk of heart disease, stroke, type 2 diabetes, and certain cancers
- Improve sleep and reduce symptoms of anxiety and depression
- Boost brain health, memory, and focus
- Increase energy levels and enhance overall quality of life (CDC, 2022)
The World Health Organization (WHO) adds that adults should aim for at least 150–300 minutes of moderate-intensity physical activity each week. Even light activity, like walking or stretching, can offer benefits when done regularly (WHO, 2020).
Simple Ways to Add More Movement to Your Day
You don’t have to run marathons to be more active. Adding movement can be easy and enjoyable when you incorporate it into your routine in creative ways. Try these small changes that add up over time:
- Take movement breaks: Set a timer to stand, stretch, or walk for a few minutes each hour. These micro-breaks can reduce stiffness, increase circulation, and improve focus.
- Park farther away: Choose a parking spot that gives you a short walk—bonus points for taking the stairs.
- Deskercise: Try seated leg lifts, shoulder rolls, or neck stretches while working. Standing desks or under-desk pedaling devices can also keep you more active.
- Walk and talk: Turn phone calls or meetings into walking opportunities. Walking meetings are not only healthy, they can spark creativity!
- Make it social: Invite friends or family to join you for a walk, hike, or dance session. Movement is more fun when shared.
- Chore power: Household tasks like cleaning, gardening, or even grocery shopping can contribute to your daily activity goals. Put on some music and make it a workout!
Start Where You Are
The key is to start where you are and build from there. Even five or ten minutes of movement a few times a day can have lasting benefits. Listen to your body, find what you enjoy, and keep it consistent. Remember, any movement is better than none, and each step you take brings you closer to better health.
References
- Centers for Disease Control and Prevention. (2022). Physical Activity Basics. https://www.cdc.gov/physicalactivity/basics/index.htm
- World Health Organization. (2020). Guidelines on physical activity and sedentary behaviour. https://www.who.int/publications/i/item/9789240015128
- American Heart Association. Move More Month. https://www.heart.org/en/healthy-living/fitness/move-more-month
Author
Christina Pay, Extension Assistant Professor
Christina Pay
Extension Associate Professor | Family & Consumer Sciences | Carbon County
Home and Community Department