Happy HEART Month!
Happy HEART month! February is American Heart month. Let’s raise awareness and celebrate by discussing some simple ways to “Move More Anytime Anywhere.” The goal of at least 150 minutes per week of exercise is recommended by The American Heart Association (AHA). Are you and your family members meeting this goal? Make a visual chart and start tracking it: stamp or sticker on a calendar on the side of your refrigerator, color in a daily calendar like this one from Pinterest.
or use a health and fitness app, such as “Slay It” to show your progress! Every minute counts toward more activity and staying healthy. The American Heart Association has many resources for simple ways to incorporate movement into your routine. Here are a few to help get you started:
· Get the whole family moving more at home: Set a good example for kids and find ways to be more active around the house, while incorporating housework, TV, cleaning or cooking
o Make active chore cards: each family member picks a card each day with a chore that needs to be done (clean up after a meal, walk the dog, take out the garbage can, fold laundry and unload the dishwasher to help get your family moving and get the work done together
o Take a dance break: Clear space, turn on some music and shake your hips: This can be a great way to refocus for a homework break, move during a lazy day or as part of game night. Each family member can take a turn as DJ so everyone can hear their favorites.
o Put the screens on pause: make this family activity time, go on a hike or walk, play a sport or game of hide and seek
o Try adding fitness to your TV time: walk, march or jog in place or on a treadmill or exercise machine, use weights or practice yoga while watching shows. Between each episode, or during each commercial, get up and move. Have jumping jack, push up, balancing or burpee contests
o Change up your family routine: join the kids for a bike ride or shooting hoops before chores or homework. This will help you feel and think better.
o Stay active with your pets: throw a stick or ball for your dog, lead your cat around the house with a string chase
o Play active games with the family: for example, Twister, Twister Moves, charades, and hide and seek, roll a die and pick an activity for each number
o Create/use a list of kid friendly activities if you hear, “I’m bored”. Here is a great infographic provided by the AHA: 25 Ways to Get Moving at Home!
o Pick toys for your kids that involve physical activity: for example, balls, hula hoops, jump ropes, tape on the floor or sidewalk chalk outside for hopscotch or an obstacle course
o Keep exercise equipment out so it can be used for a quick workout
o Play music for background noise instead of having the TV on: whatever is motivating for you to move
· If you love being outside, bring your workout there: outdoors can seem more like “play”, which may make it more enjoyable and a regular activity
o When it is nice outside, go for a hike, take a walk, ride your bikes or rollerblade around the neighborhood
o Garden: Gardening, mowing and yard work are ways to get active outside
o Rain or Snow: put on some old clothes or warm clothes, grab towels or layers, and take kids out for a mud walk/splash or snow hike or making forts
· Other ways to add more activity into your life:
o Take ballroom dancing lessons, practice karate or shoot a bow and arrow. Search out an online tutorial and teach yourself a new skill. It is never too late to learn a new skill and be more active!
o When you are out on a hike or walking, add in some intervals of short bursts of tree push-ups, lunges or other exercises, or pick up the pace
o When you are at home in front of a computer or TV, do some small movements, like glute squeezes, abdominal squeezes and pelvic floor exercises
If you have more questions about how you or a family member or friend can add more movement into your routine, please reach out to us at Fix It Physical Therapy: www.fixitpt.com. Happy Moving!