By: Dr. Kwame Foucher, chief medical officer, UnitedHealthcare of Illinois

As winter gives way to spring, some of us Illinois residents may be emerging from a state of “seasonal sedentary syndrome.” With National Walking Day and April’s Move More Month, it’s 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. 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).
• 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.

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.