From September 20-27, approximately 1,400 YMCAs across the country will partner with the America On the Move Foundation (AOM) and celebrate America On the Move Week with the YMCA to encourage Americans to take small steps toward a healthier lifestyle.

Research shows that making two small daily changes—taking 2,000 more steps (the equivalent of about one mile) and eating only 100 fewer calories—can prevent the average person's annual weight gain of one to two pounds.

Adding healthy habits is easier if you make small changes one at a time. Here are simple ways to add a little activity each day and reduce your calorie intake:

Add 2,000 Steps

• pass by the drive-thru window and walk into the bank or pharmacy
• accompany your children on their walk to school
• take your dog for a long walk walk to accomplish your errands
• exit the bus or train 1 or 2 stops early and walk the remainder of the way
• refill your coffee or water at the machine farthest from your workstation
• avoid elevators and escalators: take the stairs instead» tour a museum, zoo or nature preserve
• sign up for a community 5K or 10K walking/running event
• spend a day at the beach and walk the shoreline  

Eliminate 100 Calories

• order an appetizer as an entree or split an entree and add vegetable or cup of broth-based soup to complete your meal
• use non-fat or 2% milk instead of whole
• snack on fruit, vegetables and nuts instead of candy and chips
• reduce your portion of cooked rice and pasta by half a cup» space your meals and snacks so you’re not tempted to make poor choices when you’re “starving”
• eat baked, broiled and grilled food rather than fried
• eat slowly and take a break before determining if you’re ready for seconds
  watch portion sizes
• eat fiber and high water density foods to feel fuller
• satisfy your sweet tooth with a sliver, bite or taste of dessert instead of a full serving

To find out more about America On the Move activites at your local YMCA, click here.