Getting More Exercise and Why It’s Worth It

Jay Ell Alexander is the owner and CEO of Black Girls RUN!. Black Girls RUN! is an organization aiming to tackle the growing obesity epidemic in the African-American community and provide encouragement and resources to new and veteran runners.  Recently she shared the Office of Women’s Health that

Many of us have experienced times in our lives where we’re less active or not active at all. We may exercise every now and then but not as much as we should. And we want to believe there are tricks and quick fixes, but the truth is that starting and maintaining a healthy routine can be hard. I lived it — I know! I have sizes in my closet ranging from 10 to 16 to prove it. But I knew that if I wanted to make a lasting change for a healthier me, I couldn’t get around putting in the effort and overcoming exercise challenges.

Personally, I had a lot of mental barriers about working out. I thought of exercise as “all or nothing,” and I often talked myself out of exercising before I could even get started. I’ve since learned that it’s not necessary for me to spend hours at the gym or force myself to do exercises that feel boring or painful. I learned I could get fit and enjoy the benefits of exercise through activities that I actually enjoy, such as dancing and walking with friends. Some exercise is better than none, and adding exercise to your weekly routine can have a profound effect on your health and well-being. Here are four ways I’ve made exercise a bigger part of my life, and you can, too!

  1. Confront your exercise excuses.At first, exercising seemed scary, and honestly, I felt a little self-conscious. But I quickly realized that I was not the only person trying to lose weight and become healthier. I started working out alone, choosing to walk during lunch or on the treadmill at the gym. After gaining some confidence, I asked my friends and husband to join me, and we started attending classes together. After a short time, I noticed that exercising was easier than I thought. I already moved every day — all I had to do was move more.

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10 Reasons to Get Moving Today!

The Center for Disease Control shared that sure, you’ve heard that physical activity might help keep the weight off, but are you familiar with the other reasons physical activity is so important? Here’s a look at 10 benefits of physical activity and why you should get moving today!

  1. Lower Risk of Type 2 Diabetes or Diabetes Complications
    More than 30 million Americans have diabetes, and another 84 million US adults have a condition called prediabetes, which puts them at risk of type 2 diabetes. Regular physical activity helps prevent type 2 diabetes. If you already have diabetes (type 1 or type 2), you can help control your blood sugar levels by staying active.
  1. Better Brain Function
    Regular physical activity can keep your thinking, learning, and judgment skills sharp and delay the decline of these skills as you age.
  1. More Money in Your Wallet
    $117 billion – That’s how much our country spends each year in health care costs associated with levels of physical activity that are too low. Not getting enough physical activity can increase your risk of developing a chronic disease, which comes with higher health care costs. Staying active is good for your health and your wallet, too.
  1. Lower Risk of Some Cancers
    Getting the recommended amount of physical activity can lower the risk of many cancers.  These include cancers of the bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach.
  1. Longer Life
    Being physically active can reduce your risk of dying early from leading causes of death such as heart disease and diabetes. Only a few lifestyle choices have as large an impact on your health as physical activity. People who are physically active for about 7 hours a week have a 40 percent lower risk of dying early than those who are active for less than 30 minutes a week.

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The Habits of Highly Successful People

     Milan Krstovic, Jr. Media Relations Associate, at  Porch and her team shared that perhaps we should forget “The 7 Habits of Highly Effective People.” These days, gurus across the internet claim dozens of routines will put you on the path to fulfillment. In one camp, there are the evangelists of wholesome habits: Get up early, make your bed, and exercise, and you’ll inevitably encounter success. Then you have the mindfulness contingent, who says daily meditation will deliver clarity to even the most frazzled capitalists. Other habit-based programs take consistency to the extreme, suggesting eating and wearing the same things each day. If you’re skeptical of these well-intentioned suggestions, don’t kick yourself for your cynicism. It’s hard to know if any of these habits truly work for you––or anyone.

That’s why Data for Stories  experimented on its own, surveying over 1,000 people on how successful they feel in several major life areas. They then asked them about their habits to gain a statistical view of the practices that correlate most closely with fulfillment. If you’ve wondered which habits allow other people to achieve their purpose and prosperity, you won’t want to miss the results. Read on to see how successful people consistently spend the one resource they can’t replenish: their time. Read more

3 Secrets to Walking Faster and Farther

Michele Stanten wrote for Trinity Health’s Silver Sneakers that anytime you lace up for a walk, whether it’s for five minutes or one hour, you’re doing something good for your health. But what if you could make every single walking workout even more effective?

With just a few simple tweaks, you can. The secret: Mastering good form for a faster walk, which burns more calories. Whether you’re walking on a treadmill or outside, use these three tips for better technique and results.

Tip #1: Bend Your Arms for a Total-Body Workout

You don’t run with your arms down by your sides. For a faster walk, borrow the concept of bending your elbows at 90 degrees. Your arms and legs naturally want to be in sync—so when you move your arms, your legs will want to speed up too.

Perfect your form: Keep your elbows close to your body (not winging out to the side) as you move your arms forward and back (not across your body).

Tip #2: Take Shorter Steps for a Smoother Gait

You might assume that longer legs always mean bigger steps and faster speed. Not so! In fact, the 2016 Olympic gold medalist in the women’s 20K race walk was only 5′3″ but left her taller competitors in the dust. The trick is to land your front foot close to your body, which helps you have a smoother gait and faster speed.

Perfect your form: Before you start walking, stand on flat, solid ground. Lift one knee up so your thigh is parallel to the ground, and immediately lower your heel to the ground. That’s how close your front foot should be to your body when you walk. Read more

Registration for Flat Apple 2018 Begins June 1

The free Flat Apple Summer Activity encourages children to be physically active and rewards them with a prize drawing.

The Healthy Lombard Foundation wants kids to stay fit this summer, and kids who keep track of their activities just may win a prize or find a bit of local fame.

The foundation is launching the Flat Apple Summer Activity, which aims to keep kids moving through the warm weather. From Friday, June 1, through Aug. 25, kids are encouraged to take part in Healthy Lombard-sponsored activities at community events such as a Lombard Cruise Night and keep a log of the time they spend doing things that will keep their bodies healthy.

Play sports? The game goes on the log. Spend the afternoon swimming? Log it. Ride your bike with friends and take a family walk? Log and log again.

“Flat Apple is for both (the) athletic and nonathletic child,” foundation board President Jay Wojcik said. “Our goal is for kids to have a great experience and be motivated to stay active during the summer.”

To take part in Flat Apple, children between the ages of 4 and 16 must have their parents register them for the free program on the Healthy Lombard website, The program is open to children who live outside of Lombard as well as to residents.

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12 Running Facts That Will Inspire You To Run Today

Josh Wardini, Community Manager at  Webmastersjury, shared that he world’s healthiest people are those who exercise body and mind regularly. These people tend to have more productive days, better memory, and even look and feel younger and more attractive.

Of all the body exercises people engage in today, running is one of the oldest and also one of the very few that gives you a total body workout. Unlike with many other forms of exercise, there is no need for expensive equipment, just a good set of running shoes that you can always find a good deal on, from vendors like The Walking Company. And, there is a much smaller chance of injury than with most other activities! The numerous benefits of running cannot be overstated. What we have below is just a few facts that will hopefully remind you that the post-running muscle ache is totally worth it (along with other fun facts).Music boosts running performance by about 15%.


Using footwear that cost over $95 is linked to a 200% increase in chances of injury than with shoes of $40 or less.

  1. Running works the largest number of muscles using 200 to take each step. When you run, you also work out 33 joints, 26 bones, and 112 ligaments along with nerves, tendons, and blood vessels.

  1. You can cut your risk of Alzeheimer’s by 40% if you run as little as 24.6 KM a week.

  1. Want to increase your lifespan by 20%? Run 32 km a week.

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Px Park

Yoga does more than reduce stress during treatment

Alexander Hantel, M.D., an experienced medical oncologist, shared in Edwards-Elmhurst Healthy Driven Blog that your body was built to move. It’s how you were made. That’s why it’s so important for your health to keep moving — even during cancer treatment.

Newer research has shown that exercise has many benefits during and after treatment. This doesn’t mean you need to hop on a treadmill and train for a 5K. There are less intensive whole body exercises that you can implement into your lifestyle to help improve your mind, body and spirit.

Yoga is a great example. Yoga combines physical postures, breathing exercises and meditation. Poses are designed to encourage relaxation and reduce stress.

Research shows that practicing yoga during cancer treatment has several benefits.Yoga can help boost your mood, improve balance and blood flow. It can also help control physical functions like blood pressure, heart rate, breathing, metabolism and body temperature. Read more

Come and Meet Andre Dawson

Donate and Dine!

Visit Culver’s of Lombard,  at 1155 S. Main St. on MONDAY, MAY 21, from 4 – 8 pm and a percentage of group sales will be donated to
TRINITY CHRISTIAN NURSERY SCHOOL in Villa Park to help in the purchase of new indoor play equipment for preschoolers.

As an added bonus, Culvers have partnered with The Westin Lombard Yorktown Center and its brand-new BABY OTTER ANDRE DAWSON AQUATIC CENTER, that provides a one-of-a-kind water safety & swimming program for children as young as eight months old.



FROM 5 – 7 pm
(no autographs will be signed)

Please use this link to download the attached filer and bring

it with you in order for the school to receive credit.