By taking 2,000 more steps a day and cutting 100 to 200 calories out of your daily diet, you can halt weight gain. Making healthy food choices and exercising regularly can help you feel good and stay well. The message is simple: Move more, eat less.

Since September 2006, UPMC Health Plan and America On the Move have worked together to help Pittsburgh become a healthy city by promoting active living and healthy eating habits.

As part of our support of the America On the Move campaign in 2007, UPMC Health Plan introduced the MyHealth Weight Race, a 12-week workplace team competition that encouraged participants to reach sensible weight-loss goals. Over 500 UPMC Health Plan employees participated and lost over 3,000 pounds.

To join the America On the Move program, visit www.americaonthemove.org. Select "Get Involved. Join Today." to access free tools for tracking and modifying physical activity, eating, and body weight. Select "Individual" and then "Full Access." Members of UPMC Health Plan must enter "UPMC" as the registration code to take advantage of special benefits.

If you are a Health Plan member, you have 24/7 access to a wide variety of online health resources and tools through MyHealth OnLine including health trackers for weight management, nutrition, and physical activity.

Schools On the Move

UPMC Health Plan has joined the University of Pittsburgh, KDKA-TV, Heinz, and Del Monte Foods as sponsors of Schools On the Move, a local initiative of America On the Move.

This award recognizes Western Pennsylvania area schools that have implemented innovative health-related initiatives to help students stay active and understand the importance of exercise and nutrition.

Most schools have limited resources available for activities and programs outside the normal curriculum. However, many schools have taken small steps such as removing vending
machines and modifying school lunch programs to make a difference. Others have implemented creative programs such as redesigning physical education classes and after school activities
and programs.

All area schools were invited to apply for this award and over 50 area schools applied.
One school is recognized each month. Through this new initiative, America On the Move
hopes schools can share knowledge to help improve the overall health of the children
and the community.

Recent winners include:

• Greater Latrobe Junior High School
• Mount Pleasant Area Junior/Senior High School
• Grandview Elementary School, Derry Area School District
• Schaeffer Primary School, Pittsburgh Public Schools
• Riverside Middle School, Beaver County School District
• Memorial Elementary School, Bethel Park School District
  

Healthy Tips

Tip 1: Invest in a pedometer

• Using a pedometer every day is an easy, fun, and inexpensive way to begin to become more active and stay motivated.
• Wear your pedometer for a few days and record how many steps you take in a typical day.
• Each week set a new step goal for yourself, and look for ways to add more steps to your typical routine.
• Remember, every step counts!
  

Tip 2: Become a "stairmaster"

• If you have a choice, take the stairs instead of the elevator.
• Walk up the steps while using the escalator.
• If you have stairs in your home, use them as many times as possible in one day.
• The amount of calories you burn while walking up and down stairs—from 5 to 10 calories per minute—can really add up!
  

Tip 3: Add steps to your workday

• Go for a walk before starting your morning commute. Get energized for the day!
• Exit the bus one or two stops early and walk the remainder of the way.
• Designate 10 minutes of your lunch break for a quick walk.
• Park in the far reaches of the parking lot.
• Walk to co-workers' desks to speak to them instead of sending an e-mail.