With summer’s arrival, days are getting warmer and longer, which makes it the perfect time to tie up your shoes and experience the many health benefits of walking, one of the simplest and best ways to exercise.

Many 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.

If the opportunity to win prizes motivates you to move more, check out revswalkingmaps.com. By pledging to walk more, people can enter for a chance to win a trip for two to Orlando to watch the New England Revolution play Orlando SC or Apple Watch®. The site has walking resources and personalized 10,000-step walking routes from New England Revolution players in and around Boston, helping people visualize what that distance looks like in their local communities.

UnitedHealthcare and the Revolution started the Match Day Motion Challenge to showcase the importance of leading an active lifestyle and to benefit young people in Boston. At the conclusion of the Challenge, UnitedHealthcare will donate to a local youth-focused charity pedometers, $1,000 and host a soccer clinic with New England Revolution players.

To learn more about the many health benefits of walking, check out these tips to help motivate you to get outside and move more this summer:

Think FIT
Many people aim for achieving an aggregate number of total steps each day; however, research shows that moving frequently throughout the day and taking at least one brisk, 30-minute walk also can have health benefits. That’s why people should 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 helps to start slowly and build up over time.

Find friends
Walking can also double as a chance to socialize with friends, family or co-workers. Plus, research shows there are several advantages to recruiting a workout friend, likely because that person can hold you accountable and offer support. And starting or joining a walking group at work or in your neighborhood can prove helpful, too. In fact, working out in a group lowers stress by 26 percent, compared to working out alone.

Walk with a wearable
Recent studies show that people tend to overestimate how much they exercise and underestimate sedentary time. To help understand your actual activity patterns and, ideally, reinforce positive habits to support sustained change, consider using a wearable device. This increasingly popular technology has been shown to help people remain diligent in achieving those daily step goals, while encouraging seemingly small healthy habits – each day – that can eventually translate to meaningful improvements.

Earn incentives
A majority of employers (86 percent) offer incentive-based wellness programs, including some that enable employees to earn more than $1,000 per year by meeting certain daily walking goals. Similarly, websites such as www.myachievement.com enable people to earn cash rewards for walking.

So, this summer, consider these walking tips, join the Match Day Motion Challenge, and take a step toward better health.

*Must be eligible to win. Visit revswalkingmaps.com  for more details.

Apple Watch is a registered trademark of Apple, Inc. Apple is not a participant or sponsor of this promotion.

ABBREVIATED RULES
NO PURCHASE NECESSARY TO ENTER OR WIN. PURCHASE WILL NOT INCREASE YOUR CHANCES OF WINNING. The “Match Day Motion” Sweepstakes is open only to individual legal residents within the six New England states (CT, MA, ME, NH, RI, VT), 18 and older. To Enter: Visit RevsWalkingMaps.com between 12:01 AM CT on 5/11/19 and 11:59 PM CT on 8/3/19, follow online instructions, and agree to “Step Up for Better Health” Pledge to be healthier. Prizes: Grand (1): A trip for two to Orlando, Florida to watch the New England Revolution play Orlando SC on Saturday, September 14th, 2019 at 7:30pm EST. (Maximum ARV $2,000). Second (2): Apple Watch® (Series 3 38mm). (ARV $279 each). 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.