The 5 Best Exercises for a Stronger Back

Hello Healthy from My Fitness Pal says when it comes to strengthening the core, a strong back is often overlooked. We shift our focus entirely to the front of our bodies or our abdominals and forget that developing midsection strength and postural support should also involve the upper and lower back. Further, much of our days are spent sitting, looking at a computer, phone or other device with our bodies flexed forward. Building and maintaining a strong back can combat muscular imbalances and help maintain proper posture.

They recommend these exercises be performed as part of your total body strength program, so combine these moves with abdominal exercises or upper body strength training. Space out these workouts so you’re not performing these same moves on back-to-back days. Start by trying to perform 8-10 repetitions of each exercise and work your way up to 12-15 repetitions.

Warm up with torso rotations, side reaches or lateral flexion of the spine and cat-cow movements on the floor.

Superman Lying down in a prone position with your arms crossed and your head resting on your hands, start by gently lifting your shoulder off the floor, extending your spine. You can keep your head relaxed on the back side of your hands for support to maintain a neutral neck. Slowly release back towards the floor. Keep your shoulders relaxed and pulled down away from your ears throughout the range of motion. For an added challenge, simultaneously squeeze your gluteals to gently lift your legs off the floor. Keep your legs long and your feet relaxed. (Do not bend your knees or pull your heels towards your glutes.)

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5 Low-Impact Exercises that Burn Crazy Calorie

yogahello healthy from My Fitness Pal says that intense workouts are without question one of the most effective and efficient ways to burn fat and improve your aerobic capacity. But intense workouts don’t have to be high-impact.

If you want to avoid jarring exercises that irritate your ankles, knees, hips and back (or if you want to avoid future injuries), there are a number of low-impact exercises that can give you the same the fat-burning, metabolism-boosting benefits of a high-intensity workout.

The great thing about all of these exercises is that the risk of injury doesn’t increase with the intensity. Which means you can push yourself a little bit harder and know that you’re risking nothing but more calories.

1. Swimming The resistance of the water challenges your muscles to work hard, while simultaneously reducing the impact on your joints. But that’s not the best part: swimming involves your entire body, so while improving your levels of aerobic fitness, you’ll also be building muscle from head to toe. Increase the intensity by challenging yourself to use a variety of strokes.

2. Cycling Riding a bike—indoors or out—is one of the best low-impact cardiovascular workouts you can do. If you’re short on time, you can increase the intensity by using a varied selection of intervals. For example, try pedaling as hard as you can for 40 seconds in an all-out effort, followed by 20 seconds of gentle pedaling; repeat for 6 to 8 rounds. Alternatively you can look for hills to race up before returning to the bottom and going again.

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For a good all-around exercise, try squatting

squat-BBOEJoshua Steckler,  owner of Push Fitness, a personal training studio located in Schaumburg specializing in weight loss, muscle toning, and nutrition shared that The squat is often called the king of all exercises. He also commented that when performed correctly, it’s one of the best all-around movements for total body strength and conditioning. When using resistance as described below, the squat uses muscles of the legs, hips, core, back, shoulders, and arms.

We’ll use body weight and a barbell to perform this exercise, but you can also use dumbbells, kettlebells, or even a rubber band for resistance.

Body weight squat

To perform: Begin with your feet between hip and shoulder width apart while holding your arms straight out in front of you. Slowly squat down as you inhale, ensuring that your heels stay heavy, while pushing your hips back and maintaining the natural curve in your low back. Drop down to a depth where you still feel stable in your stance. Exhale as you stand back to the top, but don’t lock your knees all the way out.

Repeat for 10-15 controlled repetitions. Squatting with just your body weight is a great way to become comfortable with the actual squat mechanics. It’s also an effective warm-up exercise to prepare you for your workout.

Try to avoid: If you have limited flexibility or stability, it’s very easy to lose your form as you squat down. Ensure that your heels stay planted on the floor and don’t push your knees forward past your toes or allow the knees to cave inward.

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5 tips for keeping kids healthy in school

Back to schoolAnn Piccininni, Daily Herald Correspondent, shared that the bell is about to ring, heralding the start of a new school year. As parents take children shopping for backpacks and other necessary supplies, medical professionals remind parents and students that preparing for school isn’t only about buying the right educational tools.

Cultivating a few simple habits can help make the year a healthier one, said Dr. Julie Miaczynski, family medicine physician at Edward Medical Group in the Edward Healthcare Center in Plainfield.

Wash hands

“As kids go back to school, because of the nature of the environment, the close proximity to each other, we see a spike in colds, flu, that type of thing,” she said. “We remind people of really good hand-washing habits.”

Frequent washing won’t prevent all microbial threats from causing illness. Inevitably, hands will come into contact with some nasty germs.

“Try to avoid touching the face. That’s really important,” she said.

When students come home from school each day, they potentially and unwittingly bring germs with them. Miaczynski recommends families take steps to stop the spread of germs before they infect family members.

“Around the house, wipe down knobs and handles,” she said. Stepped-up routine cleaning can help prevent colds and flu germs from getting a foothold in the household.”

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Important Announcements from the DCHD

child getting shotSchool immunizations: new certificate of religious exemption requirement 

Parents or legal guardians who object, for religious reasons, to their child being immunized for school entrance must submit a Certificate of Religious Exemption, which now must be signed by a health care provider.  Signed into law on Aug. 3, 2015, this new legislation requires a health care provider to sign the certificate confirming they have provided education to the parents or legal guardians about the benefits of immunizations and the health risks of not vaccinating students.

“Vaccines not only help protect vaccinated individuals, but also help protect entire communities by preventing and reducing the spread of infectious diseases,” said Illinois Department of Public Health (IDPH) Director Nirav D. Shah, M.D., J.D.  “Because vaccines are not always 100 percent effective, it is important that as many people as possible are immunized to decrease the amount of disease circulating and help prevent illness and possibly even death.”

Educational information given by health care providers may include nationally accepted recommendations from federal agencies such as the Advisory Committee on Immunization Practices, information from vaccine information statements, and vaccine package inserts.

“We recognize the importance of providing an option for religious exemption, but we also understand there must be a balance between family rights and the health of all students,” said State Superintendent of Education Tony Smith, Ph.D.  “This certificate ensures that parents and students are fully aware of the risks of not being immunized.”

The certificate also reflects the parents or legal guardians understanding that their child may be excluded from school in the case of a vaccine-preventable disease outbreak or exposure.  Parents or legal guardians must submit the certificate to their local school authority prior to children entering kindergarten, sixth grade, and ninth grade.  This new requirement will be in place for religious exemption requests beginning Oct. 16, 2015. The new Certificate of Religious Exemption form will soon be available on both the IDPH and the Illinois State Board of Education (ISBE) websites.

Mark You Calendar for these Worthwhile Events

gpsThe Glenbard Parent Series is partnering with the DuPage County Health Dept -Prevention Leadership Team to bring John Underwood /Life of an Athlete, to DuPage County for several important events on Aug 18 and 19.


On Aug. 19  John Underwood,  a nationally respected speaker, will share his “Life of an Athlete” program to help coaches develop their players and reach their full potential. The program will provide information on achieving peak performance through nutrition, sleep and avoiding drugs and alcohol. As a trainer of Olympic athletes and Navy Seals, John Underwood has the expertise and knowledge to help teens reach their goals during their competitive years.  Please help us spread the word ALL coaches involved in youth sports are invited to attend a free two hour clinic at the Marquardt Administration Center in Glendale Heights. Coaches can select one of two different sessions. Workshops are 9 am-11am or noon-2pm. Please see the attached for registration information.  Continental breakfast or lunch will be provided.


John Underwood will also present  (30 minutes) to parents and their student athletes at the following locations and times (no registration is required).
Fall Sports Orientation: Parent and Athlete Meetings
“Life of an Athlete/Pure Performance to Maximize Your Potential”
Tuesday, Aug. 18
6:00 pm – Glenbard East Auditorium
7:30 pm – Glenbard South Auditorium
Wednesday, Aug. 19
6:00 pm- Glenbard North Auditorium
7:00 pm – Glenbard West Auditorium


Finally, registration is also required for an Aug 18 program from 3:00pm -4:15pm  with John Underwood at the Robert Crown Center in Hinsdale. Contact Jordan Esser at the DuPage County Health Dept. Prevention Leadership Task Force if you are interested in attending.  Phone: (630) 221-4707  or by email at

Complications of Obesity



Most people recognize the importance of eating well and exercising to stay healthy or lose weight. However, all too often, people end up morbidly obese and having to turn to surgical procedures such as Gastric Sleeve to get their life back on track. If you’re on the verge, but not quite there yet, of needing surgery to kickstart a healthy lifestyle, consider this. Being overweight is linked to a multitude of health problems with staggering costs for the patient and the healthcare industry. Many unhealthy and costly medical conditions are preventable with diet and exercise that leads to weight loss. – See more at:

Flat Apple Third Event Scheduled for August 4, 2015

Our Third Hot Spot is on Tuesday, August 4th during National Night Out.

Fitness Challenge

Healthy Lombard is participating in this cohesive effort to promote involvement in crime prevention activities, police-community partnerships, neighborhood camaraderie and send a message to criminals letting them know that neighborhoods are organized and fighting back.

Healthy Lombard will be hosting

Twin Fitness Challenge at

Lombard Park District’s  Paradise Bay Water Park.

Kids can participate anytime between 5 – 8 PM.

For detailed information, click on the Flat Apple 2015 Page in the main menu.

Come by, have fun, earn raffle tickets!


Bike Safety