Get Moving

April 2026 Get Moving: HIIT

Short on time? HIIT, or High Intensity Interval Training, is a power-packed way for all fitness levels to boost endorphins and improve cardiovascular health, in as little as just a 20-minute session. As its name implies, HIIT features high-intensity (vigorous) activity done in intervals (short bursts of time) with brief periods of either rest or low-intensity activity in between. During high-intensity bouts, your heart rate increases and then remains higher than it normally would be throughout your workout. Compared to a 20-minute moderate-intensity exercise session, a 20-minute HIIT session will strengthen your heart more, help your body use oxygen more efficiently, and improve your overall fitness levels faster. Additionally, research has shown that high-intensity exercise triggers the release of endorphins, the brain’s “feel-good” chemicals, significantly more than moderate exercise. This can help make exercise feel more enjoyable and make it an excellent time-efficient activity to add to your stress management routine. 

How to get started? If you have heart disease (or a family history of it), diabetes, high blood pressure, or high cholesterol, check with your doctor before adding high-intensity exercise to your workouts. Pick your favorite cardio workout (elliptical, cycling, swimming, treadmill, etc.) or alternate with different moves such as mountain climbers, jumping jacks, and high knees. Start with 20 to 30 seconds of high intensity effort, followed by a 40 to 60 second period of rest. 

Am I reaching the right intensity? Traditionally, high intensity is defined as reaching 85% of your maximum heart rate, but a simpler option is to aim for an “8” on your personal perceived exertion scale (where 1 is very easy and 10 is as hard as you could possibly go). All fitness levels can incorporate HIIT, since perceived exertion is based on how you feel. As you continue to do HIIT, you’ll notice fitness levels improve, and what was once your level “8” will eventually feel more like a 5 or 6. Repeat this cycle for as long as you’re working out, starting with 5 to 10 minutes and working up to 15 to 20 minutes. Always include a warm-up and cool-down. 

March 2026 Get Moving: Rowing 

Rowing offers unique health benefits that set it apart as a way to break a sweat and switch up your routine. Rowing is a highly efficient, low-impact, full-body workout that engages about 86% of the body’s muscles in a single stroke. It’s a cardio and resistance workout that targets the major muscles in the legs (quads, glutes, hamstrings), the core (abs and lower back), and the upper body (lats, traps, shoulders, biceps). Some other novel benefits rowing provides include:

• Mental health boost: we all know that exercise improves our mental wellbeing. The specific repetitive motion of rowing can help us practice mindfulness while working out, as we stay present by counting strokes or focusing on one stroke at a time. 

• Low-impact: Rowing puts less stress on the bones and joints than high-impact workouts (like running) do. This makes it a great option for those who are recovering from an injury or building up their muscular endurance for high-impact workouts. 

• Full-body engagement: Compared to other cardio machines (for example, a ski-erg targets upper body and core, and a treadmill works lower body), the rower involves all major muscle groups, providing full-body engagement and overall conditioning. 

No matter what your current fitness goal is, rowing can be an effective total-body warm-up, a way to improve endurance, a recovery workout, or simply a new way to keep your fitness routine fresh. 

February 2026 Get Moving: Playground Workout

One way to get creative with your workouts and take advantage of the cooler weather is to take a lesson from your elementary school days and head out to the playground or a local park! For a total-body workout, start by warming up with some jumping jacks or a brisk walk. Use a bench to perform alternating step-ups, elevated push-ups, or tricep dips. A low bar on the monkey bars is perfect for inverted body rows, and a high bar is great for hanging knee tucks. An added bonus is that using monkey bars is great for improving grip strength. Many parks now offer dedicated workout equipment to allow you to do your own circuit. There are numerous playground workout variations that you can use to get stronger and have fun while doing so. Of course, give priority to kids and families when the playground is busy, or use other features you can find in the park for your workout, such as benches, stairs, or platforms.

December 2025/January 2026 Get Moving: Running

Running is a popular form of exercise for a reason. You don’t need much equipment, and you don’t even need to be a marathon runner to see the benefits - even starting with a 10-minute jog can show improvements in physical and mental health. Among the most important health benefits, contrary to the misconception that running is bad for your joints, research indicates that recreational running actually improves knee, back, and overall joint health. Because it is a weight-bearing exercise, running increases bone density and strengthens supporting muscles, leading to a decreased risk of osteoporosis, arthritis, and falls. Every exercise routine should incorporate some type of weight-bearing activity to prevent and slow bone loss, especially as muscle growth slows as we age.

If you’re just starting out or managing any kind of pain, consult your doctor before getting started. Try switching up your workout by alternating between walking and jogging, doing intervals, or incorporating sprints or hills into your routine. No matter where you are in your running journey, be sure to prioritize recovery by getting enough sleep, eating a healthy and balanced diet, taking rest days, and adding in mobility and stretching exercises. 

In Arizona, it’s the perfect time to enjoy the cooler outdoor weather, so grab a friend, lace up those sneakers, and find a running path near you. Need a goal to work toward or some extra motivation? Try signing up for a race this season or use a guided run workout to help keep you moving! 

November Get Moving: Disc Golf

Disc Golf, also known as Frisbee Golf or “Frolf” by some aficionados, is great for the body and soul. This low-impact sport combines physical exercise from walking the course and performing throws, as well as mental stimulation and social interaction. Additional mind-body benefits of disc golf include:

• Muscle strengthening: Throwing motions engage the back, shoulders, arms, and core muscles

• Improved balance and coordination: Navigating obstacles and throwing the disc requires balance and body awareness

• Stress reduction: Being in nature, exercising, and engaging in a focused activity can help improve mood

• Social Connection: Engaging in a shared interest with others, combined with a little friendly competition, fosters a sense of community and reduces feelings of isolation

Get outdoors this November and try disc golf! 

October Get Moving: Barre

What is Barre? Inspired by a combination of yoga, Pilates, and ballet, Barre is a low-impact yet high-intensity total body workout. Barre exercises use body weight or light resistance in high repetitions to target every muscle group, making it a great way to enhance your muscular endurance and improve balance and bone density, while also working on your mind-body connection, as these movements require focus and attention to detail. A dance background isn’t necessary to enjoy the health benefits, and barre can be modified to be accessible for everyone, from healthy individuals to those recovering from injuries to all age groups. Find out more about the benefits of barre and try this quick full-body, no-equipment-needed barre workout.

September Get Moving: Bowling

With the summer heat, bowling can be a fun indoor activity for you and your friends that boosts both physical and mental well-being. As a low-impact recreational exercise, it promotes hand-eye coordination, strategic thinking, and balance. Whether you're walking up for the next frame or swinging the weighted ball for a strike, you're engaging multiple muscle groups – including your arms, shoulders, legs, and core. Bowling is also more accessible than many other forms of exercise, welcoming people of different ages, abilities, and fitness levels. Beyond the physical benefits, it supports mental well-being by fostering social interaction. Consider meeting friends, bonding with coworkers, or joining a local bowling league. Bowling gives you a chance to engage with others or meet new people in your community. Learn more about the benefits of bowling.

August Get Moving: Kayaking

Kayaking is a water sport that requires one to paddle a small, narrow boat called a kayak, using a double-bladed paddle (meaning the paddling is done on both sides of the body). Kayaking is a versatile activity enjoyed on various bodies of water, including rivers, lakes, oceans, and even whitewater rapids. Kayaks can be sit-inside (closed-deck) or sit-on-top models, and come in different sizes and shapes depending on the intended use. Kayaking requires muscles in the arms, back, chest, and legs, and can be an excellent way to maintain and enhance cardiovascular endurance. Find out more about Kayaking. 

July Get Moving: Kite Flying

Go fly a kite! Really, I am not kidding. Kite flying, a timeless activity, has been enjoyed by various cultures throughout history. Beyond its recreational appeal, kite flying offers a plethora of benefits that cater to both mental and physical well-being. Kite flying can be active, promote community, and allow one to be in nature, experiencing all of the beauty it has to offer. Find out more about the wellness benefits of kite flying. 

June Get Moving: Dancing

Cut a rug…move your feet. Dancing is a wonderful activity and has so many health benefits. Dance has always been a part of human culture, rituals, and celebrations. Today, most dancing is about recreation and self-expression, although it can also be done as a competitive activity. Dance can also be fun, just moving your body to the beat. It can also be a form of family exercise, getting the kids involved and getting silly is some of the best ways to express yourself and have fun. Find out more about the benefits of dancing. 

May Get Moving: Yard Work

Although it may not be what one thinks of when hearing the word “exercise”, yardwork or work around the house can be quite aerobic and exhausting. As defined by mowing, raking, digging, or other garden chores, yardwork, or work around the house can be a productive way for you to reach your activity goals. A professor of medicine at Harvard Medical School and an expert on the role of physical activity in preventing disease found that an afternoon of raking leaves from your lawn or pulling weeds from your garden may require enough effort to count as moderate-intensity exercise. Find out more information about Dr. I-Min Lee’s recommendation. 

April Get Moving: Pilates

Pilates is a type of exercise and body conditioning first used as a way for dancers to recover from injury. Today, people other than dancers do Pilates for its health benefits. 

It can be performed on the floor, mat, or reformer machine. It highlights precise movements, controlled breathing, and muscle engagement, enhancing muscle tone and stability. 

March Get Moving: Camping

Camping is a wonderful way to be present in the outdoors while staying active and mentally stimulated. There are many different types of camping (e.g., backwoods, cars, and even lodging), but one thing remains the same: camping is a social and physical activity that can be beneficial to your health. 

Arizona's state parks have so many great places to camp, and you can have your pick of scenery, campground type, and adventure. Are you looking for the best tent camping options, or will you be traveling in an RV? Would you prefer a campground near the water, or maybe you prefer a campsite with amazing Arizona views? There are great options for weekend activities, road trips from your home base, and plenty of adventure in any of the parks during your camping trip, regardless of season! Find out more about the wonderful world of camping. 

February Get Moving: Tai Chi

Tai Chi is often described as "meditation in motion," but it might well be called “medication” in motion." Evidence shows this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren't in top shape or the best of health. 

Find out more information about Tai Chi. 

December/January Get Moving: E-Biking

Electric bikes, or E-bikes, look a lot like the non-electric bikes with which you are familiar. The difference is E-bikes are equipped with a battery and a small electric motor to assist you in pedaling faster and farther. E-bikes are offered in a variety of styles, including cargo bikes, commuting bikes, mountain bikes, folding bikes, and more. Learn more about E-bikes and how they can be part of a fun activity for you and the family.

November Get Moving: Hiking

Hiking is proven to have many health benefits, ranging from:

• The physical exercise you get when out on the trail 

• To the emotional or mental relief that comes from being in nature. 

Hiking is a great way to reap the benefits of what nature has to offer. The elements remind us we are human and we sweat out our frustrations as we move our bodies. 

• The shelter of a giant pine tree is a luxurious refuge from the intense sun rays. 

• Sometimes the fatigue from everyday life tries to dissuade us from getting outdoors; but in the end, the rewards of hiking known and unknown paths are too great. 

Hiking is a way for nature to give us some much needed therapy; and depending on where we go, hiking is affordable and is proven to have many health benefits. Read more about the benefits of hiking.

October Get Moving: Mindfulness

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis.

Learn more about Mindfulness.

September Get Moving: Fishing

Fishing refers to the activity of catching fish. Fish are typically caught as wildlife from natural environments e (e.g., freshwater or marine), but they may also be caught from stocked bodies (e.g., ponds, canals, park wetlands and reservoirs). 

Exploring the health benefits of fishing and how it may boost well-being - breathing in the fresh air and embracing a moment of reflection and mindfulness. 

August Get Moving: Stand-Up Paddleboard

With roots in Africa, South America, and the ancient Polynesian culture, stand-up paddleboarding, or “SUP” as it is endearingly known by its practitioners, is one of the fastest-growing outdoor activities in the world. SUP is a wonderful way to enjoy the outdoors while attaining a full-body workout that strengthens your core, upper body, and legs, and can improve your balance, coordination, and endurance. SUP is low impact, making it a good option for people with joint issues or those recovering from injuries. In fact, one hour of SUP can burn 600–1,000 calories. Watch this video to see the type of equipment you need and how to get started. Here are some nearby places where you can stand up on your board. Note: You can rent SUPs at most lakes and bodies of water. 

July Get Moving: Cycling

Cycling (or bicycle riding) is considered a low-impact aerobic exercise. By “low impact,” we mean less stress on the bones and joints while still good for your heart. Riding a bicycle is something many of us learn as kids, and at that age, the activity may be used for fun and transportation. Cycling as adults shows this low-impact aerobic exercise offers a wealth of health benefits. There are also many levels of difficulty in cycling. Just going out for a bike ride with a friend is one thing, but cycling can become quite an intense and competitive endeavor as well; it just depends on what you are looking for. This Healthline article does a great job of laying out the 12 health benefits of cycling. If you have not cycled in a while, relearning is as easy as riding a bike.

June Get Moving: Indoor Rock Climbing

Indoor Rock Climbing is a great opportunity to get out of the heat! 

Indoor climbing is a fun and safe way to strengthen your muscles and challenge yourself. Learn more about what you need and what to expect. 

May Get Moving: Gardening

Gardening at first seems like a daunting task, but as long as you have a plan along with some tips and tricks you will be harvesting your fruits and vegetables in no time. Let’s get our hands dirty! Gardening is about finding the right combination of sunlight, fertile soil, and water to make your plants thrive. It is also about fulfilling your passion, so make sure you select plants you love. 

To get started, you'll need to decide what you want to grow and the type and size of your garden. You'll also need to determine your garden growing zone, climate, and soil type. 

Gardening can be similar to other moderate and strenuous forms of activity (e.g., walking or bicycling). Gardening can work all of your major muscle groups and the tasks of gardening can help you with your balance, coordination, and strength. Digging through the soil and lifting bags or pushing equipment like wheelbarrows can be akin to strength training, and gardening can help keep you limber since there can be a great deal of stretching involved, like reaching for weeds or branches, bending to plant or extending a rake.

To receive any health benefits from gardening, you should plan to spend 30 minutes. However, you can break that time up into shorter active periods throughout the day. So you can do a little weeding in the cool of the morning and go back out to the garden in the evening to prune and trim. Gardening can also help you burn calories and lose weight. The number of calories burned depends on several factors, including your size and the task you are performing, but the National Gardening Magazine provides these examples: 

This data is based on a 180 lb person. Lighter people may burn fewer calories, and heavier people may burn more.

It is important to start your gardening journey slowly so that you can build up the length of time. Avoid injuries by using proper form, getting up and down. Always use your legs, not your back to lift heavy loads. Don’t stretch too far to reach awkward shrubs; this will prevent muscle strain. Try to vary your tasks and your movements, making use of the major muscle groups to get the most benefit, and make sure you incorporate a little stretching before and after gardening. Since we do live in a hot climate, make sure you take things slowly on hot days and drink plenty of water to stay hydrated if you are outside for more than 30 minutes. Always use gloves and wear long sleeves to prevent cuts and scratches. After you are done, have a hot shower to soothe your muscles. And as with any other form of exercise, check with your doctor first if you’re not used to strenuous activity.

Use the resources here as a starting point, and in no time, you’ll have a beautiful garden, no matter what level of gardening experience you have. So go out into your garden, enjoy the lovely spring weather, and get some exercise! 

April Get Moving: Pickleball

Pickleball is a cross between tennis and ping-pong. Played with a flat, hard racket, pickleball is fun, social, and friendly! With simple rules, the game can be great for beginner and advanced players and can develop into a fast-paced, competitive game. Pickleball is also an excellent way to move that emphasizes agility, balance, and eye-hand coordination. Not to mention, this sport is great for stability and coordination. 

Pickleball is played on a court that measures 20 x 44 feet. In pickleball, you can play doubles and singles on the same court. The net is only 36 inches high, lower than a net in tennis, and similar to tennis, the court is laid out with right and left service boxes.

But pickleball includes a 7-foot non-volley zone called the “kitchen.” Pickleball courts can be constructed specifically for the game, or players can use other courts, such as tennis courts. Tennis courts can be converted into pickleball courts with some tape and a mobile net. For more information on pickleball and the equipment needed to play please visit the USA Pickleball website. 

March Get Moving: Stretching

The unofficial definition of stretching is to straighten or extend one's body or a part of one's body to its full length (also known as full range of motion) to elongate or lengthen a resting muscle. 

There are many different types of stretches (e.g., dynamic, static, etc.) from the simplest to the fairly complex. One thing is for sure, stretching is not just for runners and triathletes. Stretching helps to keep muscles flexible, strong, and healthy and by stretching, we allow our muscles to move through their normal and full range of motion. For example, think of how tight our legs get when we are sitting for a while. Without flexibility in your muscles your ability to move would be limited and there is greater risk for joint pain, strains, or even muscle damage.

For more information on stretching, visit Harvard Medical School’s Harvard Health Publishing. 

February Get Moving: Walking

Walking is a wonderful way to focus on your overall health. 30 minutes a day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. This simple activity can also reduce your risk of diabetes, heart disease, osteoporosis, and some cancers.

The best part is walking is free and doesn’t require special equipment or training. Also, walking can be done at any level of intensity and you don’t have to walk vigorously or for long periods in order to improve your health.

Walking is low impact and can be done at any time and virtually anywhere. Walking is a perfect form of activity for people who are overweight, elderly, or those who have not been active for a long time.

There are many places to walk. Here are the Top 10 walking routes in phoenix to enjoy the natural beauty of Arizona and here are some neighborhood walking route recommendations. Find a walking program in Phoenix near you.

For more information on the benefits of walking visit the better health channel website.