8 Science-backed Mental Health Benefits of Exercise

Christine Castillo, from siege media, shared with Healthy Lombard an article at Naked Nutrition that stated that from building flexibility and lean muscle to losing weight, you can’t go wrong with breaking a sweat. But one thing you might not realize is that exercise is linked to a myriad of mental health benefits that can improve your quality of life.

Exercise is a way to practice self-care and improve your physical and mental health. Even with limited access to exercise equipment, you can still achieve a lot of the same benefits as you would with a full gym membership.

If you’re new to exercise, don’t think that you have to be throwing weights around the gym to gain mental clarity. Low- and medium-impact activities like yoga, TRX, pilates, and Zumba can give you a new outlook. Consider joining a group fitness class like yoga, boot camp, or an adult sports team. Making new friends will improve your social life and give you something to look forward to each week.

Whether you’re new to the gym or a seasoned veteran, here are eight science-backed mental health benefits of exercise. Read more

Shotokan Karate – An Organic Approach Towards Holistic Youth Development

Pratik Dalal, an instructor at JKA WF Chicago Karate Institute, Inc., shared with Healthy Lombard that are different styles of traditional Karate, ‘Shotokan’ is a very popular style developed from various martial arts by its founder and the father of modern-day Karate, Sensei2 Gichin Funakoshi. For Sensei Funakoshi, the word ‘Karate’ eventually took on a deeper meaning than just martial arts training. He was to modify the Okinawan art by taking inspiration from traditional Japanese budo (kendo, judo, etc) and integrated their philosophical aspects into his training and teaching methods.

This became a total discipline, which represented a synergy of Okinawan and Japanese schools and in 1936 he established the ‘SHOTOKAN’ style of Japanese Karate which was to be greatly influenced by his son Yoshitaka (Gigo) and Masatoshi Nakayama, the first headmaster of the Japan Karate Association. There are no weapons used in Shotokan Karate and literally speaking, it is indeed the way of the empty hand.

Said differently from purely a self-defense perspective, the Karateka3 undergoes rigorous physical and mental training to develop his/her own body and mind into a weapon, thereby increasing one’s chances to better defend against the unforeseen ‘threat’. However, Karate-do is not just about punching and kicking. The Budo4 aspect, i.e. the martial arts way of Karate aims towards perfection of one’s character, and this aspect of Shotokan Karate is what I intend to focus on in this paper.

Some important questions I have pondered over for years during my training of Shotokan Karate: ‘Can a traditional martial art like Shotokan Karate be a potential solution to address some of the grave issues experienced by our youth today? Can it treat such issues at the grass-root level organically? If so, how?’ Read more

Top 15 Best Exercises For Depression And Anxiety

Meditating woman sitting in pose of lotus against clear sky outdoorsAndy Brown from HomeGym101.com shared an article byAnxiety was barely known as an illness before the 19th century.  Anxiety is caused by worrying about the future.  Depression is a prolonged state of sadness because of past events and experiences.

Most people experience anxiety or depression at some point in their lives.  Many physicians prescribe mental and physical exercises to improve a patient’s state of mind.

Here are some of the best exercises for anxiety and depression. 

It is not a one size fits all. Find an exercise that resonates with you and your lifestyle.

Mental And Breathing Exercises

Mental and breathing exercises help you relieve stress and tension from your body. It helps the body to release feel-good hormones. It also decreases hormones that cause stress symptoms like increased heart rate and shallow breathing.

1. Relaxation Through Breathing

By changing your breathing, you can stimulate the body’s hormonal system to get you into a relaxed state. You can also reverse the symptoms of a stress response, like increased heart rate, shortness of breath, and tense muscles. Read more

10 Health Benefits Of Cycling

Couple on bikes outdoors smilingTyrone Jackson, who runs the blog Bikecove.com shared with Healthy Lombard that cycling has major health benefits for people of all ages and from all walks of life. There is a long list of proven health benefits when it comes to cycling. Whether it’s cycling to work, school, keeping fit, or for fun. Cycling is one of the best activities to stay healthy.

1. Lose Weight

If you’re looking to lose the pounds cycling is a great way to start. A bike ride for weight loss has been a top activity for anybody wanting to lose weight.

Cycling is a low impact workout, it puts less strain on your body compared to other workouts. This could be considered a better workout for anybody who suffers from knee injuries.

Biking for short periods can burn calories and increase your weight loss chances. Cycling is an adaptable exercise, you can burn anywhere between 400 – 1000 calories. This is depending on the type of cycle, the weight of the rider, and your cycling speed. Burning lots of calories will also boost your metabolism. The faster you go the more calories you will burn.

Before you know it a 10-mile bike ride will be a great time spent outside of the house, rather than doing an exercise that you do not enjoy. So soon you could be peddling the pounds away!

Read more

Causes And Remedies Of Plantar Fasciitis

Aj from MoccasinGuru.com, a blog and review site, covering health and footwear, put together a pretty detailed guide on plantar fasciitis, which includes causes and remedies, exercises, and symptoms.  The introduction to the guide shares that Plantar Fasciitis is a common problem that’s estimated to affect about two million people every year, from runners to non-athletes. It can be caused by many things, from your foot’s anatomy to sudden trauma, or even your footwear. Recovery can be slow but is usually achieved at home without medical procedures.

If you’ve experienced the blinding pain of plantar fasciitis in your heel, you’ll know it’s no joke. It usually attacks you like a knife when you take your first steps out of bed in the morning. If it gets bad, you’ll be in pain all day.

Want to know how best to avoid and treat it? Check out the causes and remedies of plantar fasciitis in this article.

Also, check out our article on the best running shoes for plantar fasciitis. And also our other activity-based shoe recommendations if you suffer from plantar fasciitis

What Is Plantar Fasciitis?

Plantar fasciitis is a common heel injury in the connective tissue of the foot. This tissue, called fascia, runs from your heels to your toes. When it’s inflamed, it causes a stabbing pain in the heel and, sometimes, the entire foot. If it gets bad, it can be impossible for you to walk even a few steps.

Plantar fasciitis is often chronic, coming from degeneration of tissue rather than an inflammation. It’s a common condition that affects both sedentary and athletic people, with young male athletes being a particularly prominent group. However, overweight women from 40 to 60 are the most affected.

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15 Apps to Keep You Healthy While Sheltering in Place

Staff Writer Danika Miller is a copywriter at (Internet Service Providers)  ISP.com and has been writing about the internet and home services for several years.  She recently shared one of her posts with Healthy Lombard that highlights Apps to keep a person healthy while we are all sheltering in place.

The global coronavirus pandemic is keeping many people indoors. Gyms and schools are closed, people are working from home, and many of us have some extra free time. Paired with the general stress and anxiety from this crisis, being stuck at home means it’s easy to neglect your health. For the same reasons, prioritizing your health and mental wellbeing are more important than ever.

Today’s technology has created a myriad of digital tools to help us stay healthy. We rounded up some of the most popular and unique apps for maintaining your health and wellbeing while quarantined.

Headspace. An app focused on mindfulness and meditation. It’s similar to Calm, but Headspace has more specific and detailed guides for being mindful during everyday life. There are sleeping and waking practices, meditation for stress, exercise meditations, and mindful cooking guides. It’s all about directing you to be super present, aware, and peaceful during every action of your day. There are a free 10-part basic course and a two-week trial of the premium features. Then it’ll cost $13 per month.

Portal. An immersive relaxation app that transports you around the world. The app displays 3D soundscapes and atmospheres. You can swipe through different places and experience the sounds and visuals — an Amazon thunderstorm, a barley field in the English countryside, or a sunny day in the Redwood National Park. You can layer the scene with other audio (like music or an audiobook), set timers, and sync it with Philips Hue lights. To unlock 14 portals, and some of its features, the app requires a one-time purchase of $4.

Unplug. A product of the actual Unplug meditation studio based in Los Angeles. The app has a wide variety of meditation sessions for different goals and lengths of time. Categories include: deep relaxation, healthy eating, thrive at work, kids & teens, travel, hypnosis, 30-day challenge, and more. You can track your progress and journal in the app. It costs $8 per month after a 7-day free trial. Read more

Exercise at work can help reduce stress and prevent illness

IONIS shared that sitting and standing for hours on end can be hugely detrimental to your health. This sounds a bit dramatic but is confirmed when we look at some statistics. According to WHO, more than 1.4bn adults globally – a fifth of the population – are not getting enough exercise, increasing their risk of cardiovascular disease, type 2 diabetes, dementia, and cancer. When you consider that we all spend a lot of our lives – an average of around 37 years – at work, this is not surprising because most people do not exercise at work.

Common ailments can be traced to a lack of exercise. Back pain can be traced back to a lack of exercise in 90 percent of cases. The risk of developing cancer or depression also increases with a sedentary lifestyle. Topping this list of doom and gloom is a cardiovascular disease: A lack of exercise can lead to it.

Why sitting for so long have these harmful effects can be easily explained. Humans are simply not made to sit still for long periods of time. Our musculoskeletal system is a product of evolution but has hardly changed since the Stone Age, unlike our lifestyle. And our ancestors, unlike us, were hunters and gatherers and constantly on the move. One of the best things we can do for our bodies is to move them, even if only a little bit, regularly. This is entirely possible even at work if you are willing to get into office fitness! Read more

Best Online Personal Training Based on In-Depth Reviews

Since the world is almost-entirely under shutdown, the folks at ConsumersAdvocate.org thought our readers would appreciate their guide in which they discuss the growth of health apps in the United States, the benefits of online personal trainers, and other online options.

This is how they analyze the information.

WORKOUT PROGRAM – They ranked programs that offered a larger number of exercise routines higher. This included those that offer individual or joint supplementary diet plans.

PRICING  – Pricing is usually based on a monthly or annual subscription model or on a set number of sessions you can do in a certain time span. Some – charge for individual workouts or provide free subscription.
REPUTATION – They assessed customer feedback, testimonials, and each company’s general reputation among clients and fitness experts to view if their services were credible and of good quality.
ENGAGEMENT – Engagement with a personal trainer is vital to making a workout or nutritional program work. That’s why they consulted consumer feedback to assess how well consumers were able to communicate with their trainers when using these programs.

Read more

Walking For Fitness & Better Health – A Complete Guide

Jenny. who has a passion for trying to get people more fit from home has created a blog called,tryHomeFitness.com

She shared the following guide from it about walking with Healthy Lombard.  This guide looks at all aspects of walking for fitness covering some unusual and entertaining areas of walking. We demonstrate the benefits of walking and what you need to know to get the best out of walking as an exercise. She hopes you’ll be encouraged to explore the wonderful and healthy world of walking.

What Are The Benefits Of Walking?

How smart was the classical Greek physician Hippocrates when he said 2500 years ago “Walking is man’s best medicine”.

Walking is the easiest form of exercise to maintain fitness and yet it is often maligned. Because it is uncomplicated and accessible, the benefits of walking are not always appreciated. It is runnings’ dimmer cousin and yet walking shines when providing health benefits.

According to the Office of the Surgeon General two-thirds of American adults and a 3rd of children are overweight or obese. “The sobering impact of these numbers is reflected in the nation’s concurrent epidemics of diabetes, heart disease, and other chronic diseases.

The latest research-based evidence by The Office of Disease Prevention and Heal Promotion via the 2nd edition of The Physical Activity Guidelines For Americans says that walking regularly at a brisk pace 5 days a week for just 30 minutes can have immediate as well as long term health benefits. Read more

How 30 Minutes Daily Walks Can Improve Your Health and Help You Lose Weight!

Elizabeth Barletta, a Mom of 2 and  Infant Nutritionist, shared with Healthy Lombard that we are living in modern times, and the time management seems to be right at the center of everything. We’re always rushing to catch the bus and arrive at work on time, catch the subway to get back home before dinner, and, if we own a car, then it seems we’re always driving around from one place to another, hoping that we’ll make it on time.

Our troubled lives make it a lot harder for us to focus on our mental and physical health. We’re less likely to spend the little amount of free time we’ve got left doing exercises or going to the gym. But what many of us don’t know is that the simple 30-minutes jogging in a pair of best shoes for walking can seriously benefit both our minds and our bodies. So, without further ado, let’s go over the top 5 benefits of walking daily, on which both doctors and expert platforms like gym-expert.com agree.

Incontestable Benefits of Walking

  1. Walking Improves Your Mood
    Think about how a glass of red wine, a bottle of cold beer, a hot slice of pepperoni pizza, or a solid chunk of dark chocolate always get you in a better mood and help you take the edge off after a rough day. It appears that walking 30 minutes a day or more will have the same effect on your mood. Walking daily instead of taking the bus or driving will give you more time to reflect, relax, and exercise at the same time. Doctors agree that walking daily will have an actual impact on your nervous system, decreasing your levels of anger and hostility. And, unlike our first examples, it implies zero calories! Read more