April is Move More Month!

by | Apr 10, 2025 | Health

Move More in April

April brings better weather and longer days of sunlight. April is also marked as Move More Month encouraging people to get physically active.

It’s easy to think of countless reasons why adding more physical activity to your daily routine seems impossible. Work commitments, chores, obligations, and responsibilities often take up most of your time and energy, making you feel like you can barely catch your breath, let alone fit in exercise. However, this is exactly why incorporating movement into your life is essential!

Staying in a sedentary position for extended periods can lead to:

  • Decreased blood circulation
  • A slower metabolism
  • Reduced flexibility

Over time, the consequences of a sedentary lifestyle can accumulate, increasing the risk of chronic diseases and mental health challenges.

You Don’t Have to Run a Marathon!

Given our habitual sedentary lifestyles, we often underestimate how much movement we can integrate into our day. Many believe that unless they can commit to a full workout routine, they won’t benefit from exercise. The truth is, you don’t need to make drastic life changes. Start by finding simple ways to combine physical activity with your daily tasks. You may be surprised by how easily fitness can fit into your life. Every little step in the right direction matters.

Discover Activities and Movement You Enjoy!

There are numerous ways to introduce more movement to counteract the effects of prolonged sitting:

  • Set timers to remind you to stand up and move for a couple of minutes.
  • March in place.
  • Incorporate stretching exercises throughout the day.
  • Frequently get up to stretch your legs.
  • Take a walk after dinner.
  • Opt for the stairs.
  • Enjoy a mini dance break while doing laundry or other household chores.
  • Plan family outings that involve physical activities like biking or hiking.
  • Work out while watching your favorite show or catching up with a friend on the phone.

Here are some most popular exercises to try:

  • Jump rope
  • Jumping jacks
  • Burpees
  • Stair climbing
  • Jog in place
  • Mountain climbers
  • Toe Taps With Jumps
  • Squats using a chair
  • Lunges
  • 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. Sit up straight in a chair, holding a dumbbell, or even a soup can) in each hand. Then lift one arm laterally to the side until it is level with the shoulder. Gently lower the dumbbell and repeat with the other arm. 
  • March in Place. You can perform this exercise anywhere! Especially indoors, like a large store or mall, in the air conditioning when it’s hot outside. This is also the perfect opportunity to connect with friends and family whether you invite them to walk with you or use the opportunity to catch up on phone calls.
  • Shoulder Rolls. Shoulder rolls improve mobility with neck and  shoulders shrug and stabilize your shoulder blades for heavier lifting. With a dumbbell in each hand, stand up tall with relaxed arms. Shrug your shoulders up and down, aiming to bring the cap of your shoulder up towards your ear, and then slowly lower your shoulders back to the start position. Repeat for your set number of reps.
  • 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, treading water, or simply walking rounds through the water to build resistance, as an alternative.

Setting simple goals can help you intentionally add movement to your everyday life.

Engaging in physical activity releases mood-enhancing chemicals, equipping you to better manage daily stressors. Short bursts of movement can mitigate the negative effects of sitting for long periods. Even a few minutes of stretching or walking can significantly enhance your balance, strength, and coordination. These mobility improvements strengthen your mind-body connection, often resulting in a cathartic emotional release, bringing about a sense of relief and lightness.

Moving More Will Give You a Boost

The more you move, the better you will feel. Keeping track of your mood and energy levels over time can help you establish a sustainable movement routine. When you feel good about your progress, you are more likely to stay committed. These exercise breaks foster mindfulness regarding your posture and how you carry yourself throughout the day, positively impacting the mind-body connection. Witnessing your own progress will motivate you to make healthier lifestyle choices, including better eating habits and improved responses to stress.

Before long, you’ll discover new and inventive ways to integrate movement into your daily schedule.

Start low and slow. Listen to your body. 

Let’s get moving!

#ActiveApril #Aprilfitnessmonth #movemoremonth #exercisehealthbenefits #exercisetipsforbeginners #delcambrehealth