Spring is here, and that means it’s time to get moving!
With longer days (hello, sunshine!) and warmer temperatures, April is one of the best months to enjoy the great outdoors in Alabama. There’s much to see and do, and fresh air and exercise may even give your health a boost.
According to the Centers for Disease Control and Prevention (CDC), when you get at least 150 minutes of moderate activity per week, you’re helping to lower your risk for a number of chronic diseases, including heart disease and stroke, type 2 diabetes and metabolic syndrome and certain cancers. Plus, exercise may help boost your immune system, protecting you from getting seriously ill from viruses like the flu and COVID-19. And when it comes to your mental health, the CDC reports that working out can help boost your mood, sharpen your thinking, improve sleep and reduce feelings of anxiety and depression.
That all sounds pretty great, right? This month, make it a goal to get outside, get moving, and reap the benefits of physical activity — and this gorgeous spring weather. Not sure where to begin? Here are some ideas.
- Get your doctor’s blessing. First things first. Before you throw yourself into a new exercise routine, or you ramp up your activity level, make an appointment for a physical. During your annual exam, your primary care provider can assess your overall health and affirm that you’re ready to rock and roll.
- Take a walk. Wednesday, April 2 is National Walking Day, sponsored by the American Heart Association (AHA). Grab a friend, a dog, or both and head outside for a long walk!
- Set a step goal and keep walking. Don’t limit yourself to walking just on National Walking Day. Decide how many steps you want to walk each day, and make them happen. Keep in mind that there’s no magic number for the steps you should get. The average American gets around 3,000 to 4,000 steps a day, so you could start there and keep adding more as you get accustomed to the additional activity.
- Plan a movement break. Kids get breaks to shake their wiggles out—why shouldn’t adults? Schedule at least one break a day where you can walk, stretch, dance, jump up and down, or do whatever feels good to you. You may even find it helps you focus when you return to work.
- Park the car. Rather than driving to work or to meet up with friends, choose an alternative route, whether it’s walking, biking or riding public transportation. When your daily errands are active, so are you!
- Take a screen break. Odds are, if you’re staring at a screen, you’re likely sitting on your bum. Choose one or two days a week and dub them screen-free days. Then, challenge yourself to fill the time by doing something active. Throw on some headphones and entertain yourself as you go.
- Spring into your spring cleaning. You use all kinds of muscles when you clean — your vacuuming muscles, your mopping muscles, your scrubbing muscles. Throw open those windows and clean the house ‘til it sparkles. You’ll feel better for it, mentally and physically!
- Wear comfortable shoes. You never know when you’ll have the opportunity to take an impromptu walk with a pal or take the long way home as you listen to a spellbinding podcast. Make sure you’re wearing good walking shoes, so you can add in some miles anytime you want.
- Make it a group activity. Everything’s more fun with friends. Ask around and see if your pals would be open to a walking or running group or consider signing up for a fitness class or maybe even a team sport. That way, you can catch up on the latest news and feel healthy while doing it.
- Aim to sweat on date night. Pass on the old dinner-and-a-movie routine and dream up something more active, like a scavenger hunt, a bike ride, golf, bowling, dancing, pickleball or even axe-throwing. The possibilities are endless!
- Plant a garden. Growing your own fruits and vegetables is a win on multiple fronts. First, you get to enjoy the literal fruits of your own labor and save on grocery bills in the process. Second, it’s exciting to watch nature unfold and sprout before your eyes. And third, gardening takes work! You’ll be hoisting and spreading bags of soil, pulling weeds and, finally, harvesting your crops.
- Mix up your after-dinner routine. If you usually sink into the couch at night, think of a more ambitious alternative. One night, you could phone a friend and take a walk. Another, you could have an impromptu dance party with the kids, or the dog. Later in the week, you could put on some music and rearrange the spice cabinet. You may find that moving and multitasking actually feels better than vegging out.
- Take the stairs. If steps are an option, and you’re willing and able, say no to the elevator and escalator and start climbing. It feels like a minor sacrifice, but even small steps add up!
- Join a gym. April is famous for its rain showers, so it’s good to have a weather contingency plan. Log into your Blue Cross and Blue Shield member page and see if any gym membership discounts are available. You may find you enjoy having access to an air-conditioned option all year long.
- Make it a habit. As you work your way through this list, take notes. Is there an activity you enjoy? Adopt it as your regular routine! Write it down on your daily calendar, so you’re truly committed, and keep it going all year long.
