National Move More Month is every April, and the objective of this month is clear and simple: get up and move! Created by the American Heart Association as a way to help improve the health of Americans everywhere, National Move Month is aimed at getting more of us to hit 10,000 steps every day or, even better, to hit that 30-minutes of aerobic exercise daily. This month is about simply embracing the foundations that movement and living an active lifestyle are key components to being a healthier person.

Walking, swimming, cycling, jogging, pickleball or any of dozens of other activities can help your heart. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart. Take the first step by walking. It’s free, easy to do and when you have a walking partner, you’re more likely to stay motivated.

Here are some tips for exercise “move more” success:

Dress for success!

· Wear comfortable, properly fitted shoes.

· Wear comfortable, loose-fitting clothing appropriate for the weather and the activity.

Make the time!

· Start slowly. Gradually build up to at least 30 minutes of activity on most or all days of the week (or whatever your doctor recommends).

· Exercise at the same time of day so it becomes a regular part of your lifestyle. For example, you might walk every Monday, Wednesday, Friday, Saturday, and Sunday from noon to 12:30 p.m.

· Find a convenient time and place to do activities. Try to make it a habit but be flexible. If you miss an exercise opportunity, work activity into your day another way.

Keep reasonable expectations of yourself.

· If you have a high risk of coronary heart disease or some other chronic health condition, check with your healthcare provider before beginning a physical activity program.

· Look for chances to be more active during the day. Walk all the aisles at stores, take the stairs instead of the elevator or take 10–15 minute breaks while watching TV or sitting for walking or some other activity.

· Don’t get discouraged if you stop for a while. Get started again gradually and work up to your old pace.

· Don’t exercise too vigorously right after meals, when it’s very hot or humid, or when you just don’t feel up to it.

Make it fun!

· Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.

· Ask family and friends to join you — you may be more likely to stick with it if you have company.

· Use variety to keep your interest up. Walk one day and then go for a bike ride the next.

· Use music, podcasts, or audiobooks to keep you entertained while being active.

Track and celebrate your success!

· Note your activities on a calendar or in a logbook. Write down the distance or length of time of your activity and how you feel after each session.

· Keep a record of your activities. Reward yourself at special milestones with non-food items, like a massage, pedicure, or shopping trip for yourself. Nothing motivates like success!

1