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April is Move More Month, and 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.

Circuits can be a great way to work out without any equipment and when you don't have access to a gym.

To build your circuit, choose 3-4 exercises from each list:

Alternate cardio and strength exercises in short bursts of 30 seconds and 3 minutes, then repeat the circuit two to three times.

Cardio exercises:

  • Jumping jacks
  • Jumping ropes
  • Jogging or marching in place
  • Stair-climbing or step-ups
  • High knees
  • Mountain climbers
  • Star jumps
  • Burpees

Strengthening and stability exercises:

  • Plank and side plank
  • Pushups
  • Sit-ups or crunches
  • Hip lift or bridge position
  • Tricep dips on a chair
  • Lunges
  • Squats or chair position
  • Wall sits

Make Every Move Count

When you Move More every day, you can reach some pretty big goals over time. With motivation, dedication and great foot support, your small daily steps can add up to huge strides. Let your feet take you places you never thought possible!

-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.
-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.





The average American watches TV and streaming media for 4 hours a day. Get creative with moving more at home.







25 Ways to Get Kids Moving at Home:

  1. Run in place for 30 seconds
  2. Dance party for 1 minute
  3. Stand up and sit down 10 times
  4. Read standing up
  5. Hot lava! Keep a balloon in the air without touching the ground (make it harder by only using heads or elbows
  6. Jumping Jacks
  7. Do the hokey pokey
  8. See how many squats you can do in 15 seconds
  9. Stand up, touch your toes
  10. Wall sit while reading
  11. One-minute yoga
  12. Stretch your hands high over your head
  13. Arm circles forward for 30 seconds, arm circles backward for 30 seconds
  14. Frog jumps
  15. Standing mountain climbers for 30 seconds
  16. Stand on one leg, put your hands up, put your hands out to the side
  17. 5 lunges on the right leg, 5 lunges on the left leg
  18. Practice spelling, do a squat for every vowel
  19. Run in place for 30 seconds, check your heart rate
  20. Practice spelling by doing a jumping jack for each letter
  21. 30-second plank
  22. Practice math problems, do a jumping jack every time the answer is an even number
  23. 20 leg lifts
  24. Ball-toss spelling practice. Toss the ball and say a letter then toss the ball to someone else to say the next letter
  25. High knees for 30 seconds

Important Dates in April

4/1-4/30 - Move More Month

4/1 - April Fool's Day

4/6-4/12 - National Public Health Week

4/7 - World Health Day

4/20-4/24 - Every Kid Healthy Week

4/22 - Earth Day

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