Tips for Moving More
Movement does not have to be all or nothing every day. Remember to be responsive to your body's needs and incorporate different types of movement. Movement can include stretching, strength, or cardio activities. As you move more often, you will learn when to increase your movement and when a rest day is needed. Everyone’s choice of movement will look different depending on their health and interests. However the key takeaway is to move more and often. Our #1 tip for moving more is to make it fun!
You can make your own activity plan using this CDC resource, which lets you plan different types of movement throughout your week.
We are lucky to have so many places and resources to help us move more in Chester County. For information on where to move more, click here. To track your movement and progress, visit Chesco Moves with MoveSpring.
No Gym? No Problem! Get Creative With Your Movement
There are so many opportunities for incorporating movement into your daily activity. Here are a few ideas:
- Make active chore cards. Let each family member draw a card each day with a different active task that needs to be done (ex: walking the dog, taking the trash out, unloading the dishwasher, etc.).
- Put on some music and dance!
- Instead of heading right for the TV after dinner, take a walk, practice a sport, or play a game like hide-and-seek.
- Move while watching TV. Walk or jog in place or on a treadmill, lift weights, or do stretches while you watch your favorite shows. Get up and move between episodes or during commercials.
- Take a family bike ride or shoot some hoops before starting on homework and chores.
- Play with your pets. Throw a ball or stick for the dog to fetch. Lead the cat on a string chase around the house.
- Choose active games for a family game night, like Twister.
Stay Safe & Warm: Dressing for Success in Cold Weather
Staying warm and dry is crucial for having a successful cold weather adventure. When heading out during these winter months, layers are essential to keep you safe in cold weather:
- Dress in layers and wear hats, scarves, and gloves to keep warm
- Select moisture-wicking fabrics rather than cotton
- Choose a lightweight rain jacket with air vents
- Look for UV-blocking clothing, hats and sunglasses
Your Shoes & You Make a Great Pair
Finding the correct shoe will benefit your movement routine. Here are some of the key considerations to see if the shoe fits:
- Get fitted by a professional at the end of the day when your foot tends to be its largest.
- Wear your usual athletic socks when you try on shoes.
- Look for shoes that provide support and cushioning for your activity level and foot type.
- Wear potential shoes around the store for about 10 minutes to test for blisters or heel pain.
- Replace shoes when the tread is worn down or uneven.
Rules of the Road: Pedestrian Safety Tips
Whatever the destination, we are all pedestrians from time to time. Here are some simple tips to keep safe while being active in the community:
- Obey traffic signs and signals.
- Use sidewalks whenever they are available. If there is no sidewalk, walk facing traffic and as far from traffic as possible.
- Cross streets at a designated crosswalks or intersections. Look for cars in all directions, including those turning left or right.
- Look both ways. Look left, then right, then left again before crossing. Keep looking as you cross and be aware of your surroundings.
- Remember: Head up, phone down. Stay alert and avoid distractions when walking or crossing a street by avoiding cellphone use completely. Pull headphones down and turn off the volume prior to safely crossing the street.
- Be visible to drivers by wearing light colors and reflective clothing. Attach LED lights or reflectors to your shoes or carry a flashlight in limited lighting.
- Exercising at Home
- Heart.org: Fierce 5-Minute Movement Breaks
- Heart.org: Healthy Living
- Heart.org: How to Move More Anytime Anywhere
- Harvard Health: Move more every day to combat a sedentary lifestyle
- Heart.org: Staying Active in Warm Weather
- Heart.org: Treat Your Feet Right
- Let's Move
- RRCA: Runner Safety
- Kids Health: Running Safety
- Walk, Bike, Drive Chesco
Before starting any physical activity program, be sure to talk with your doctor about the types and amounts of physical activity that are right for you.