Regular physical activity is one of the most important things you can do for your health, and everyone can experience the health benefits of physical activity. Only a few lifestyle choices have as large an impact on your health as physical activity, according to the Centers for Diseases Control and Prevention.

Modern Americans sit for 13 to 15 hours a day. People who work in an office or are tied to their desks all day are particularly at risk for many diseases and conditions that can be combatted by getting up and getting moving.

With the popularity of activity trackers, like Apple Watches, Garmins and Fitbits, you can set daily move goals and easily check your progress throughout the day. They provide a tangible and measurable target that encourages regular physical activity, improves cardiovascular health, and strengthens muscles and bones. A move goal is crucial for maintaining a healthy lifestyle and preventing chronic diseases.

You don’t need to be a fitness junkie to stay active and get movement in throughout the day. Here are a few ways to sneak it in:
1. Set a reminder to stand and move at least once per hour.
2. Take a walk over lunch.
3. Walk and talk during phone or conference calls.
4. Park far from store entrances.
5. Walk or bike to the store or friend’s house if close enough.
6. Skip the elevator and use the stairs.
7. While watching TV, do jumping jacks or squats during commercials.
8. Take your dog for a long walk or multiple walks throughout the day.
9. If you have kids in sports and you’re sitting at the field with nothing to do, take a walk while they practice.
10. Binge watch your favorite TV show or series on the treadmill.
11. Watch the sunrise while walking on the beach.
12. Do yardwork, such as mowing your lawn, raking leaves or planting flowers.

In addition to immediate benefits like improved thinking and better sleep, long-term benefits of physical activity include weight loss, muscle gain, reduced risk of heart disease and stroke, reduced risk of developing diabetes, reduced risk of infectious diseases, lower risks of developing some cancers and increasing your chances of living longer.

The fact is health gets better with movement and we can all strive to do a little more of it. Set small goals if you’re just starting out and before long, you’ll be surpassing them and feeling better every day!

What’s your favorite way to move more – tell us in the comments?

-Board30 PV Team