April brings better weather and longer days of sunlight. April is also marked as Move More Month encouraging people to get physically active.
Check out these exercise ideas to help you stay on the move.
Cardio exercises for Move More Month
- Jump rope
- Jumping jacks
- Stair climbing
- Jog in place
- Mountain climbers
- Toe Taps With Jumps
Strength and stability exercises for Move More Month
- Squats using a chair
- Sit-ups or crunches
- Wall push-ups
- Hip hinges with a broom
Get the kids moving throughout Move More Month
- Dance party: this one is self-explanatory! Put a twist to it and make it a “freeze dance” party. The rules are simple: dance when the music is on, and as soon as you turn it off, your kids will have to freeze in place.
- Parachute: who doesn’t have a bed sheet lying around? Have two people hold an end of the sheet, fan it upwards, and the other one runs underneath.
- Crab Walks. Start by sitting up with your knees bent, pointing upward and both feet flat on the floor. Place your hands flat on the floor and slightly behind your back. Lift your hips off the floor and walk backward.
- Superman. Lay facedown on the ground with legs on the floor and arms stretched out in front, above the head. Lift your legs and arms off the ground simultaneously, engaging your abdominal and back muscles.
Exercise options for seniors to try during Move More Month
- Seated arm raises. To perform this exercise, seniors should sit up straight in a chair, holding a dumbbell in each hand. Then lift one arm to the side until it is level with the shoulder. The dumbbell is then gently lowered to repeat with the other arm.
- March in Place. You can perform this exercise anywhere! Especially indoors in the air conditioning when it’s hot outside.
- Shoulder Rolls. Shoulder rolls improve mobility with a shoulder shrug. They also stabilize your shoulder blades for heavier lifting.
- Swimming. Water sports put less stress on the joints than typical exercises. Those who start swimming may notice that their arms will improve in strength. If laps aren't preferred, consider water aerobics as an alternative.
Prioritize Wellness for Move More Month
Everyone has a busy schedule, but your wellness should be a priority. Start with just 15 minutes a day.
- Try taking a walk on your lunch break.
- Increase your activity in the office.
- Choose stairs over elevators and park farthest from the door wherever you go.
- Make exercise an item on your calendar like an important meeting.
- Find a buddy to help keep you accountable.
- Join a local fitness class that may have options to join virtually.
- Check with your human resources department to see if there are any wellness incentives.
Use self-motivation to help get moving. For some, listing out reasons you want to exercise more can be helpful. Consider listing the rewards and what it will take to change bad habits that may inhibit exercise. Listen to a podcast that will educate, motivate and inspire you to get your body moving.
Always check with your doctor before starting a new fitness routine. If you need a new doctor, remember that Impact members are not restricted to any network of physicians, which means you can see any provider you like! In efforts to encourage you and your family to get out and participate in Move More Month!