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7 Simple Steps to Get You Moving More

As winter gives way to spring, some of us may be emerging from a state of “seasonal sedentary syndrome.” With April’s Move More Month, it is time to lace-up those sneakers and start finding your stride.  

April’s Move More Month!  I don’t know about you, but come March, I start thinking more and more about my swimsuit body.  I always try to eat sensibly and workout (we only get one body, after all), but there’s something so daunting about walking around in skimpy swimwear without those extra layers to hide behind.  I’d say my target areas of concern are from just under my armpits to the tops of my knees, but nowhere else.  Not to brag, but I can still fit into the same pair of jeans earrings I wore on my honeymoon.

If you’re like me, winter months include more indoor and hibernation-like activities that mainly consist of lounging around, wrapped in blankets.  Don’t get me started on what these “activities” do for my waistline!  With the warmer temperature of Spring, I find myself giddy to be outside more.  While I enjoy going to the gym, nothing compares to the fresh air of the outdoors!  It is time to get up and get moving!

With my renewed motivation, I want to share an interview with Dr. Sam Ho, chief medical officer for UnitedHealthcare regarding April’s Move More Month.  Follow along on social media via hashtag #movemoremonth for even more information!


By Dr. Sam Ho, chief medical officer, UnitedHealthcare

As winter gives way to spring, some of us may be emerging from a state of “seasonal sedentary syndrome.” With April’s Move More Month, it is time to lace-up those sneakers and start finding your stride.   

Studies have shown walking more and sitting less may help people maintain a healthier weight, ward off depression and prevent serious health issues like heart disease. And a report from Harvard Medical School concluded that walking can help curb sweet cravings, boost the immune system and ease joint pain.

If you see runners while you’re out moving and wonder if walking is a cop-out, rest assured that studies say no. Maintaining a quick walking pace has been shown to be on par with running when it comes to lowering the risk of high blood pressure, high cholesterol and diabetes.

With that in mind, here are tips to consider to help you get out and walk more during April and year-round:


  • Get a wearable device to track progress. They’ve been shown to help people remain diligent in achieving those daily step goals.
  • Think FIT, which stands for frequency (500 steps within seven minutes six times per day), intensity (3,000 steps within 30 minutes each day) and tenacity (at least 10,000 total steps per day). If those targets seem daunting, remember it works to start slowly and build up over time.
  • Pair up with a walking pal. There are several advantages to recruiting a new workout friend, likely because that person can hold you accountable and offer support.
  • Enlist a walking group at work or in your neighborhood. Working out in a group lowers stress by 26 percent and improves quality of life, as compared to working out alone.
  • Check if your employer offers incentive-based wellness programs, as some plans may enable people to earn financial incentives by meeting walking goals.
  • Keep your walks from getting boring by exploring a neighborhood trail or scenic pathway. This site has various walking resources and 10,000-step walking routes in more than 50 cities nationwide, helping people visualize what that distance looks like in their local communities.
  • Pledge to walk more at uhcwalkingmaps.com, and become eligible for a chance to win one of hundreds of walking-related prizes, including Apple Watch®. As part of the sweepstakes, UnitedHealthcare will donate a total of $25,000 on behalf of the first 25,000 people to sign the pledge to Boys & Girls Clubs to help reduce childhood obesity.

The American Heart Association established Move More Month to encourage people, schools, workplaces and communities to walk at least 30 minutes per day and take a step toward better health. Following these tips can help you do just that.

*Check with your doctor to determine what activity level is right for you.

NO PURCHASE NECESSARY TO ENTER OR WIN. PURCHASE WILL NOT INCREASE YOUR CHANCES OF WINNING. Open to legal residents of 50 U.S. and D.C., 18 or older. To Enter: Visit www.UHCWalkingmaps.com (“Website”) between 12:01 AM CT on 3/29/18 and 11:59 PM CT on 4/30/18, follow online instructions, and agree to take the “Step Up for Better Health” Pledge to be healthier. Prizes: Grand (10): Apple Watch® (ARV $329); First (100): $100 Foot Locker® gift card; Second (100): NERF® ENERGY™ kit (ARV $35). Limit 1 entry per person. Odds of winning depend on number of eligible entries received for each drawing. See Website for drawing dates, details, limitations & Official Rules. United HealthCare Services, Inc., Minnetonka, MN 55343.


What about you?  Are you motivated to get up and get moving?  Did any of these 7 simple steps ring true for you?  Make April your#movemoremonth to take those first few steps toward a healthier you– Mind, Body, and Soul.