April Is Move More Month: Why Movement Is Key to Heart Health
April is Move More Month, an annual reminder from the American Heart Association (AHA) that physical activity is one of the most important steps you can take to protect your heart. With cardiovascular disease still the leading cause of death in the United States, adding movement to your day—no matter your age or fitness level—can make a significant difference.
According to the AHA, adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week, or 75 minutes of vigorous activity. That’s just over 20 minutes a day. The AHA also recommends muscle-strengthening activity at least two days per week.
But despite these guidelines, only 1 in 5 adults in the U.S. gets the recommended amount of exercise, according to the Centers for Disease Control and Prevention (CDC). Meanwhile, sitting for more than 8 hours a day with no physical activity has been shown to carry risks similar to smoking or obesity.
The Benefits of Moving More
Even light daily movement can have powerful effects on heart health. According to the World Health Organization, regular physical activity can lower your risk of cardiovascular disease by up to 35%. It can also help:
Lower blood pressure and cholesterol
Improve blood circulation
Maintain a healthy weight
Reduce stress and improve sleep
Strengthen bones and muscles
A 2019 study published in the Journal of the American Heart Association found that people who moved more—at any intensity—had a lower risk of dying from cardiovascular-related causes than those who were sedentary.
How to Get Started Safely
If you have a heart condition or are recovering from a cardiac event, it’s essential to speak with your cardiologist before beginning any new exercise program. Many patients are referred to cardiac rehabilitation or given customized activity plans based on their individual health needs.
When beginning an activity routine:
Start with short walks or low-impact movement and build gradually.
Break up your activity across the day—three 10-minute walks are just as effective as one 30-minute session.
Choose movements that feel safe and manageable—stretching, chair yoga, and resistance bands are great low-stress options.
Always monitor how you feel, stay hydrated, and avoid extreme temperatures.
Everyday Ways to Move More
Movement doesn’t have to happen in a gym. Here are some simple ways to stay active throughout your day:
Move More Checklist:
Take the stairs instead of the elevator
Park farther from the store entrance
Stand or walk during phone calls
Walk in place during TV commercials
Do heel raises while brushing your teeth
Set a timer to stand and stretch every 60 minutes
Use a free 7-minute workout app on your phone
Each of these small efforts adds up—and counts toward your weekly movement goal.
Move More, Live Longer
Physical activity is one of the most effective forms of preventive care. Whether you’re recovering from a procedure, managing a chronic condition, or simply looking to feel better and have more energy, adding movement to your day is a step in the right direction.
Talk with your provider at Capital Cardiology Associates about creating a safe and effective activity plan that supports your heart health goals.
A Note on Safety
Before starting any new exercise routine, especially if you have a history of heart disease, high blood pressure, or other chronic conditions, it’s essential to consult with your healthcare provider. Your cardiologist can help you determine what type and level of physical activity is safe and appropriate for your specific health needs.
At Capital Cardiology Associates, we’re committed to supporting your journey toward better heart health. Whether you're new to exercise, recovering from a cardiac event, or managing a chronic condition, our care team can help guide you toward safe and effective ways to stay active.
Sources:
American Heart Association: www.heart.org
Centers for Disease Control and Prevention: www.cdc.gov/physicalactivity
World Health Organization: www.who.int
Journal of the American Heart Association (2019): “Accelerometer‐Measured Physical Activity and Sedentary Time in Relation to All‐Cause Mortality and Cardiovascular Events in Older Adults”
