Did you know April is “Move More” month? The national holiday was created by the American Heart Association to help motivate and educate people about getting active for a health life. The month may be winding down, but it doesn’t mean our bodies have to! During these tough times, it’s not possible for everyone to head over to their local gym, yoga studio, or park to get some exercise in. As we are more restricted to our homes, some might find it a challenge to remain active. According to the American Heart Association, almost half of U.S. adults are not active enough to maintain good health. And, about one in three adults participate in NO leisure time physical activity at all. The World Health Organization (WHO) notes that insufficient physical activity is one of the leading risk factors for death worldwide.

Just because we’re staying indoors doesn’t mean we can’t move more! The are plenty of simple exercise routines you can do that don’t require any special equipment and that can be done in the comfort of your own home. Grab you partner and your kids to make it a fun, family activity!

WHO recommends those who are aged 18-65 engage in at least 150 minutes of moderate-intensity physical activity, or at least 75 minutes of vigorous physical activity a week. The same goes for people above 65 years of age, however those with poor mobility should perform physical activity to enhance balance and prevent falls at least 3 days a week.

Now let’s get to the good stuff: exercises you can do at home! Consult your primary physician if you’d like guidance and recommendations based on your personal health conditions and goals.

Cardio

• Jump rope
• Jumping jacks
• Burpees
• Stair climbing
• Jog in place
• Mountain climbers

More ideas can be found here.

Strength and Stability

• Squats using a chair
• Lunges
• Sit-ups or crunches
• Wall push-ups
• Hip hinges with a broom

Get additional work-out tips and ideas here.

Get the Kids on the Move

For children, exercising can feel like a chore. Here are some ways to sneak in exercise for your kids through fun games and challenges:

• Dance party: this one is self-explanatory! Put a twist to it and make it a “freeze dance” party. The rules are simple: dance when the music is on and as soon as you turn it off, your kids will have to freeze in place.
• Parachute: who doesn’t have a bed sheet lying around? Have two people hold an end of the sheet, fan it upwards, and the other one runs underneath.
• Video games: do you have a Wii Fit? Throw on your favorite game and get active!
• Balloon hot lava: got some balloons? Make believe that there’s hot lava on the floor and your kids have to keep them in the air and off the ground!
• Get froggy: what kid do you know that doesn’t like to act like an animal? Have them “act like a frog” by doing frog jumps. Get them to do 10!

Sources: MommyPoppins.com, TodaysParent.com and Heart.org