If you’ve stayed indoors all winter, you’re not alone. But sitting too much can hurt your body and your mind. Today is a great day to start moving more. If you’re not sure how or why, read on for simple tips.
Why move more?
Experts say adults should do muscle-strength exercises two times a week and get at least 150 minutes of “aerobic” activity each week—activities that make your heart beat faster. But less than 18% of U.S. adults meet that goal.
Being active can lift your mood and help ease sadness or worry. It also lowers your risk for many health problems, such as:
- heart disease
- stroke
- diabetes
- cancer
- brain shrinkage
- muscle loss
- weight gain
- poor posture
- poor balance
- back pain
- early death
What stops you from exercising?
You might have good reasons to stay on the couch. But you can work around most obstacles.
- If it’s cold outside: Exercise safely when it’s above 32°F and the ground is dry. Wear a warm jacket, hat, gloves, thick socks, and nonslip shoes. Dress in layers that keep you warm and dry. Try a brisk walk, winter hike, or use battle ropes tied to a tree.
- If you have trouble moving: Many workouts can be changed to fit you. Try a pool workout—water makes moving easier and safer. Or do seated exercises like chair yoga, tai chi, Pilates, or lifting light weights. Look for free videos by trusted groups or join an adaptive sports program in your area.
- If you don’t like formal workouts: Just move more during your day. Do heavy housework or yard work, climb stairs, walk briskly to the mailbox or the store. Any activity that raises your heart rate counts. Use your phone or a simple fitness tracker to watch your minutes.
- If you’re stuck indoors: Try body-weight moves like planks and squats. Follow free exercise videos online. Stretch, practice yoga or tai chi, dance, or use resistance bands. If you can spend a bit, get a treadmill, join an online class, or work with a personal trainer.
Short on time?
Any activity helps. One study showed that less than three minutes a day of hard exercise cut the risk of heart disease, cancer, and early death.
Short bursts of movement turn on your body’s health systems. The more you move, the more you get: a better mood, better balance, and lower risk of diabetes, high blood pressure, high cholesterol, and memory problems.
What’s the next step?
Most people can move more. If you have heart issues, balance problems, or get tired easily, talk to your doctor or a physical therapist first.
Start slowly. Your muscles may feel sore if you do too much at once. That’s normal. Pick activities you enjoy and set small goals—like five minutes of walking each day this week.
The goal is simply to move more than before. The more you move, the healthier you’ll feel.