The American Heart Association has designated April as Move More Month – a chance to focus on incorporating physical activity into your daily routines. This spring, take advantage of the warmer weather and get outside to be active whenever you can!

You’ll see immediate benefits such as better sleep, reduced anxiety and lower blood pressure.

Getting Active

Check with your healthcare provider regarding what physical activities are right for your age, fitness level, skill level and health. Federal guidelines recommend at least 150 minutes of moderate-intensity physical activity a week for adults.

You can find simple ways to be active. For example, take the stairs everywhere you can. Look for ways to reduce sitting time and increase time moving, such as taking a walk every day before or after dinner.

If increasing your physical activity seems daunting, check out these tips from the Centers for Disease Control and Prevention (CDC) to help you overcome concerns about exercise.

If you think: I don’t have time to be physically active.
Try this: Monitor your daily activities for one week with this diary. Find at least three 30-minute time slots you could use for physical activity.

If you think: I don’t have anyone to go with me.
Try this: Join a group, such as a class at the YMCA or a hiking club.

If you think: I’m so tired when I get home from work.
Try this: Schedule physical activity for times in the day or week when you feel energetic. Add physical activity to your workday by walking during your lunch break and taking the stairs when possible. In DeskFit, NASA suggests 20 ways to be active without leaving your office.

If you think: I can’t learn something new at my age!
Try this: Walk if you are able. Consider community or online resources that offer physical activity programs specifically for older adults, and try a variety of activities to find something you can learn.

If you think: I have small children and it’s impossible to have time to myself for physical activity.
Try this: Trade child care time with a friend, neighbor or family member who also has small children. When it’s their turn to watch the children, it’s your turn to be physically active. As children get older, make physical activity a family event with bike rides or walks.

For more advice on overcoming barriers to exercise, visit the CDC’s Getting Started With Physical Activity.

Source: Centers for Disease Control and Prevention