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Make the move, to move more

Moving more throughout each day is one of the best things you can do for your health. During this uncertain time, make the commitment to move more throughout the day. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate to vigorous physical activity, but any bit can help to improve your health. Being more active can reduce chronic diseases, such as heart disease, types of cancers, and type 2 diabetes.

According to the CDC (2019), getting the recommended amount of physical activity can prevent 1 in 10 premature deaths. It can also prevent:

  • 1 in 8 cases of breast cancer
  • 1 in 8 cases of colorectal cancer
  • 1 in 12 cases of type 2 diabetes
  • 1 in 15 cases of heart disease

About one in two adults live with a chronic disease, and about half living are with two or more. Only about half of adults get enough physical activity to reduce their risk of developing a chronic disease (CDC, 2019).  There’s never a better time for you, and your family, to start moving more.

To get started being more active, try integrating a few of these tips into your daily life:

  • Take a post-meal walk: Whether this is after your lunch mid-day, after your dinner with your kids and/or pet, or both, get in the habit of taking a post-meal walk to maintain your energy and boost your metabolism. Even 15 minutes helps to improve your health.
  • If you have to go in public, take the stairs, instead of the elevator: Whenever you can, look for the stairs, instead of waiting for the elevator. Walking stairs helps to quickly increase your heart rate, burn calories, and increase energy.
  • Stretch in between long periods of sitting: Watching TV for an extended amount of time, or sitting down while you work? When you remember, take a break to move your limbs and stretch to reduce muscle tension and improve flexibility. Try a few stretches before you get into bed each night!
  • Dance to your favorite music: Being active can be fun and exciting! Blast your favorite band or singer and get moving! Dancing everyday isn’t only fun, but it’s a great workout to get your blood moving.

To learn more about being physically active and reducing your risk of chronic disease, visit the Healthy Delaware blog page.

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