I was inspired by Kathy's suggestion that we focus on mindfulness in March. Even though I didn't hit the mindful mark every day -- because it was my focus for March, I was more mindful throughout the month than I would have been otherwise. Building new habits is hard and it usually requires a more sustained effort than just one month. There's no magical 21 days for habit building! I’ll be having an Aware April, to springboard off of our Mindful March. 😊

I have a new suggestion for you for this April, one that both Kathy and I prioritize and we think is worthy of your focus this month.

This month I’d like to challenge you to join us in sitting less. You are no doubt aware that being sedentary is disastrous for our health. It takes a toll on us physically and mentally. Sitting too much has a clear and unambiguous impact in raising our risk for heart disease, diabetes, several types of cancers, and mental health challenges such as anxiety and depression. Bluntly put, being sedentary is the shortcut to the cemetery.

But it's more than that. Excessive sitting shortens our lives, but it also reduces the quality of the years we do have. Much of the sitting we do puts us in a passive mode, of watching others do interesting things on TV, instead of actively living our own lives, pursuing our passions, goals, and unique talents. No one tells their hospice nurse at the end of their life that they wish they had watched more TV.

Don't get me wrong. I do plenty of sitting throughout the day! But I also take plenty of sitting breaks and that's the game changer I hope to inspire you to implement daily this April if you haven't already.

How can we sit less?
• When working at your computer, set a timer to stand up, shift position, stretch or walk around every 30 to 40 minutes. This is a vital step! Uninterrupted sitting is horrible for your health.
• Does it have to be done while seated? Can you pace around the room while chatting on the phone? Stand up while you read over that draft email? Can you put your tablet on the kitchen island and stand while surfing the internet?
• Find an activity you enjoy that will have you up and moving for at least 22 minutes a day. Why 22 minutes? Because done every day, 22 minutes mushrooms into 154 minutes a week. Congratulations! You’ve just met the public health guideline of 150 minutes of moderate exercise every week.
• Look for opportunities to add in a few more minutes of activity each day. Parking further away & taking the stairs instead of the elevator may seem trivial, but they’re not.

If you're new here, welcome to our group! Let us help you with your new beginnings. Share your goals for April and how we can help you achieve them. Pro tip: set regular reminders to check in with us – be it daily, weekly, or whatever suits your schedule. We’re here to cheer you on every step of the way!

For those who have just joined, you are starting at the perfect time - NOW! Jump in and begin to blossom with the spring flowers.

So, what’s on your healthy to-do list for April? We recommend framing your goals along these lines:

1. My goal for this month (This April I will...)
2. The small, actionable steps I plan to take towards this goal
3. My reminder or cue to keep up with my habit
5. My reward for maintaining the habit (anything from a self-compliment to a mark on the calendar)
6. How can we support you?
7. What will success look like at the end of April?

Let's make April a month of movement, motivation, and seeing how much better we feel in May after a month of sitting less!

🌷Denise & 🌻 Kathy
@77tes, @themedalist

Please review our Newcomer’s Guide and our Nuts and Bolts of Habit Building as they will help you get started.