April is Move More Month

April is Move More Month, a great time to evaluate how much you’re moving throughout your day. The American Heart Association recommends 150 minutes of moderate-intensity activity per week. The good news is that brisk walking counts as moderate-intensity and can support both your physical and mental health. 

Key things to know: 

According to Harvard Health, around 7,000 steps per day is a strong benchmark for reducing the risk of heart disease and improving longevity. 

New research published by Lancet, suggests that adding just 5 extra minutes of brisk walking daily can lower the risk of early death by up to 10%. 

Even 20 minutes of walking a day can help regulate stress levels and improve mental clarity. 

As you increase your movement, here’s how walking intensity can impact calorie burn over the course of 15 to 30 minutes: 

Leisure walk (2 mph): ~75–100 calories 
Brisk Walk (3–4 mph): ~150 calories 
Power Walk (incline): ~250–300 calories 

Consistent movement, even in small amounts, can create meaningful long-term impact. 

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(The information provided is for educational purposes and should not be used during any medical emergency or for the diagnosis or treatment of any conditions. Consult with your health care provider for diagnosis and treatment of all medical conditions. Call 911 for all medical emergencies.)