{"id":102632,"date":"2019-04-04T12:08:57","date_gmt":"2019-04-04T16:08:57","guid":{"rendered":"https:\/\/madisoncountycourier.com\/?p=102632"},"modified":"2019-04-04T12:09:02","modified_gmt":"2019-04-04T16:09:02","slug":"five-ways-to-move-more-at-work-and-make-it-count","status":"publish","type":"post","link":"https:\/\/madisoncountycourier.com\/?p=102632","title":{"rendered":"Five ways to move more at work and make it count"},"content":{"rendered":"\n
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American Heart Association celebrates Move More Day today and Move More Month in April <\/p>\n\n\n\n

Get out of your seat and Move More! With the recent news that even small bouts of exercise lead to significant health benefits, the American Heart Association, the leading voluntary health organization devoted to a world of longer, healthier lives, is urging adults to move more and make it count where they spend most of their time – at work.<\/p>\n\n\n\n

\u201cIt doesn\u2019t matter whether you get activity in short bursts<\/a> of a few minutes or longer periods of time,\u201d says Eduardo Sanchez, M.D., M.P.H., FAAFP and American Heart Association\u2019s chief medical officer for prevention. \u201cAny activity – even small, short bouts \u2013 will provide a health benefit. If you have been totally inactive and start exercising, you will benefit. But even if you\u2019re already active, adding more movement adds even more benefit.\u201d<\/p>\n\n\n\n

Most adults spend the majority of their waking hours at work and find themselves with little time<\/a> or energy left at the end of the day to exercise<\/a>. Experts say those who struggle to carve out time for a separate workout should use any opportunity<\/a> to sneak in physical activity throughout the day. Focusing on moving more and sitting less throughout the day can help – there is benefit to any physical activity regardless of the length of the activity.<\/p>\n\n\n\n

For adults, the American Heart Association recommends<\/a> at least 150 minutes per week of moderate activity or 75 minutes of vigorous activity, or a combination of those activities, such as such as brisk walking, yoga or gardening. In addition, the Association recommends two days per week of moderate- to- high intensity muscle strengthening activity, such as running, jumping rope or swimming laps. <\/p>\n\n\n\n

April, known as Move More Month, is an opportunity to examine personal habits and strive to incorporate additional daily activity.<\/p>\n\n\n\n

\u201cThe month of April, with its reputation for renewal and growth, is the perfect time to examine your personal exercise routine and make any adjustments needed,\u201d says Dr. Jonathan Henderson, pediatrician with Utica Pediatrics and Utica American Heart Association advisory board president. \u201cMove More Month can help you get started on the right path and is a good reminder that small choices to move more daily, add up to better your health. At Utica Pediatrics, we recently installed a gym for our employees so we can all Move More at the office.\u201d<\/a><\/p>\n\n\n\n

Here are some ideas to incorporate more movement<\/a> into the work day from the American Heart Association\u2019s Healthy for Good™ initiative:<\/strong><\/p>\n\n\n\n

1.                   Take a walk on your lunch break.<\/strong> Don\u2019t focus on the step count or the minutes, just move more when your schedule allows.<\/p>\n\n\n\n

2.                  Increase your activity in simple ways around the office.<\/strong> Take the stairs instead of the elevator, park farthest from the door in the parking lot, convert conference room meetings to walking meetings or get up and walk to someone\u2019s desk instead of sending email.<\/p>\n\n\n\n

3.                  Schedule exercise on your calendar.<\/strong> Add exercise to your calendar and treat your scheduled time like an important meeting.<\/p>\n\n\n\n

4.                  Find a partner.<\/strong> Having a partner to keep you accountable and motivated can be the key to keeping your healthy habits moving forward.<\/p>\n\n\n\n

5.                  Take advantage of <\/strong>workplace wellness<\/strong><\/a> offerings.<\/strong> Ask your supervisor or human resources department what employee wellness resources and incentives are available.<\/p>\n\n\n\n

Starting a journey to be more active at work can inspire colleagues and lead to a healthier workplace in addition to boosting personal health and wellbeing. Visit www.heart.org\/movemoremonth<\/a> for more tips and resources.<\/p>\n","protected":false},"excerpt":{"rendered":"

American Heart Association celebrates Move More Day today and Move More Month in April Get out of your seat and Move More! With the recent news that even small bouts of exercise lead to significant health benefits, the American Heart Association, the leading voluntary health organization devoted to a world of longer, healthier lives, is […]<\/p>\n","protected":false},"author":2,"featured_media":72621,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23810,8],"tags":[],"class_list":["post-102632","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellbeing","category-top-story"],"_links":{"self":[{"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/posts\/102632","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=102632"}],"version-history":[{"count":0,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/posts\/102632\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/media\/72621"}],"wp:attachment":[{"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=102632"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=102632"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=102632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}