While many people's exercise routines have been disrupted due to COVID-19, there are still ways to remain active.


Did you know?

  • Almost half of U.S. adults are not active enough to maintain good health. And, about one in three adults participate in NO leisure time physical activity at all.
  • Getting recommended amounts of physical activity (at least 150 minutes of moderate to vigorous activity, 75 minutes of vigorous activity, or a combination of those activities per week) is linked to lower risk of diseases, stronger bones and muscles, improved mental health and cognitive function, and lower risk of depression.

When you Move More every day, you can reach some pretty big goals over time. Small steps can add up to huge strides -- in your physical health, mental health, stress levels, sleep, productivity, relationships and more.

  • 10 minutes of stretching is like walking the length of a football field
  • 2.5 hours of walking every week for a year is like walking across the state of Wyoming
  • 30 minutes of singles tennis is like walking a 5K
  • 1 hour of dancing every week for a year is like walking from Chicago to Indianapolis
  • 20 minutes of vacuuming is like walking one mile
  • 30 minutes of grocery shopping every other week for a year is like walking a marathon

For more ways to add activity to your life, visit heart.org/movemore

Create a circuit home workout.

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Daily tips to keep your family active.

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No time? Here are 7 ways to Move More.

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Make it easy on yourself to Move More with these tips and tricks:

Make It Yours

1. Lean into your own personality to get into the groove. Your favorite music, your ideal time of day and activities you actually enjoy are more likely to keep you motivated.

Stay Supported
2. Make sure you have the right gear for each activity for added comfort and support. That may mean a sports bra, moisture-wicking shirt, or shoe inserts.

Break It Up
3. It's OK to break up your total physical activity goal into shorter sessions. Aim for at least 150 minutes of moderate aerobic activity per week. 10-minute bursts a few times a day can get you there without feeling overwhelmed.

Build It In
4. Create space in the natural flow of your life to add activity so it doesn't feel like a chore. Sneak it into quality time with family and activities you're already doing.

Give It Time
5. It can take a while for a behavior to become a habit. Try to be active around the same time each day – even if you don't go all out every time – to help the routine stick.

Keep It Going
6. If you miss a day or a workout, don't worry about it. Skip the guilt and focus on what you will do tomorrow!

Important Dates in April

4/1-4/30 - Move More Month

4/1 - April Fool's Day

4/5-4/11 - National Public Health Week

4/7 - National Walking Day

4/7 - World Health Day

4/22 - Earth Day

4/26-4/30 - Every Kid Healthy Week


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