Move more, sit less, says the American Heart Association

One in four U.S. adults is sitting for longer than eight hours each day, and this lack of activity is bad for mental and physical health. The American Heart Association, the leading voluntary health organization focused on heart and brain health for all, is urging adults to move more and sit less throughout the day.

“For too many of us, our daily routines have become more sedentary over the past year due to the pandemic, making it even more important to find ways to increase physical activity in our day,” said Dr. Eduardo Sanchez, the American Heart Association’s chief medical officer for prevention. “Any movement is better than no movement, and more is better. Even small breaks of activity throughout the day will benefit health and reduce stress.”

The American Heart Association’s Move More initiative, which encourages physical activity for better physical and mental health, which kicked off in April, is a great time to commit to building in more activity. Here are some ideas to move more throughout the day:

• SCHEDULE BREAKS>> Avoid being sedentary for too long and set a reminder to move around for five minutes multiple times a day.

• BE CREATIVE>> Find more ways to get up and off the couch by taking a walk around the house or doing a few push-ups between episodes of a TV show. If you have a pet, take breaks to play or take a walk outside. Active chores like vacuuming and tidying up clutter count, too.

• PUT THE SCREENS ON HOLD>>

Dedicate time each day for the whole family to unplug and take an active break. Take a walk, play a game of hide-and-seek inside or put on your favorite music for a dance party.

• MOVE MORE WHILE WORKING AT HOME>> Start reducing meetings by five minutes when possible and use that time to incorporate active moments like doing some basic strength exercises like squats or crunches, moving to a different area to do a few stretches to break up your day, or make it a habit to stand every time you make or answer an e-mail.

• FIND FORMS OF EXERCISE

YOU LIKE>> To find a routine that you’ll stick with, experiment with at home workouts that fit your personality and schedule.

For adults, the American Heart Association recommends at least 150 minutes per week of moderate intensity aerobic activity such as brisk walking or gardening, or 75 minutes of vigorous intensity aerobic activity such as running or aerobic dancing, or a combination of both intensity level activities. In addition, the Association recommends two days of moderate-to highintensity muscle strengthening activity weekly, such as resistance training.

For physical activity ideas, visit www.heart.org/ movemoretogether.

The American Heart Association is a relentless force for a world of longer, healthier lives. It is dedicated to ensuring equitable health in all communities. It funds innovative research, advocates for the public’s health and shares lifesaving resources. The Dallas-based organization has been a leading source of health information for nearly a century. Connect on heart. org, Facebook, Twitter or by calling 1-800-AHAUSA1.