How to Get Your Kids Outside and Active this Summer

girl going for a wlkWriter Sierra Powell asks, “Have you ever wondered what to do with the kids after a long day in school?”   Some actives can either be fun, recreational, or educational to keep your children occupied. Some of these activities help your kids develop spatial, science, reading, Math, and writing skills every day. The advantage of some activities after school can be so much fun they won’t know they are learning.

DIY Creations

Since schools can be a whole day of sports and academia, students might come home tired and mentally exhausted. A little fun won’t be wrong to break the dullness. For you to make sure children stay proactive, it’s essential to keep them on a schedule of activities this Summer. It’s vital to find fun activities and chores to instill discipline through duties and activities.

It’s good you provide them with random recycled materials, scissors, glue and tell them to create a bridge or a different idea that you might have.

Chalk Drawing on the Sidewalk

After children have spent their day indoors in rigorous academic learning, there is nothing wrong with spending some time outdoors. A good game you can introduce to your children Is drawing objects on the sidewalk and let them guess.

After spending all day inside and focus, it is great to spend some time outside after school. We like to play one game to guess the picture with the sidewalk and let the others think about what the images stand for. Chalk Drawing boosts the children’s creativity to turn a word into a picture and be an “outside the box thinker.”

Chalk Drawing helps kids learn to think creatively to turn a word into a picture and think out of the box and think of ways to enable their team to attempt to know the word. If you happen to have enough kids, you can vary the game and play it in groups. You can even introduce spelling words and vocabulary in a fun way.

Make a Snack!

Children, in general, love treats. The evening hours can be a great time to instill kids with skills to create snack recipes and follow them keenly. You win as a caregiver if you label anything as a treat since it gets them exciting. Snack preparation serves as a double duty to teach your kids basic cooking skills and follow instructions and cook.

A good snack recipe I would suggest is peanut butter energy balls. Read more

10 Exercises To Remain Fit On Months-Long Road Trips

Evelin here from shared with Healthy Lombard that if you’re an overlander, (or truck driver, or live in an RV), you spend a significant amount of time driving. It’s easy to neglect your health. Some health risks drivers face are:

  • Obesity,
  • Heart disease,
  • Diabetes,
  • High blood pressure,
  • Depression.

The lack of a general routine can also lead to neglecting your exercise routine.

Exercise improves both mental and physical health. Overlanders should make an effort to establish a routine and exercise daily to avoid these health risks.

Doing aerobics every day continuously works on your larger muscle groups, gets the blood flowing, and maintains a natural rhythm.

If you spend just thirty minutes a day exercising, you’ll gradually improve your health. After a long day of sitting in your cab, even stretching helps strengthen your muscles.

The long hours you work are very tough. You don’t have to tackle it all at once. Take small steps to accomplish your health goals. Improving your diet combined with exercise will help you on your journey to living healthy. Read more

Make Posture a Priority While Working at Home

College of DuPage Nursing Student Sara Smith shared that if your job or school finds you working from home, chances are you are spending a large portion of your day sitting at a desk.  With an increased amount of sitting comes an increased temptation to slouch.  Healthy posture is important, whether typing an email, attending a virtual meeting or reading a textbook.

Healthy Posture

So, what exactly is healthy posture?  According to the American Chiropractic Association (2021), a healthy posture is having appropriate body alignment, supported by an appropriate amount of muscle tension against gravity.  Good posture involves a position that requires the right amount of muscle tone for the body to maintain itself against the forces of gravity.  It does not merely refer to sitting down, but refers to standing, walking, and sleeping (Guide to Good Posture, 2020).

Poor Posture

Poor posture may seem harmless, but over time it may cause back neck or shoulder pain.  Other complications may include decreased joint mobility and limited functionality resulting in an increased fall risk as well as impaired breathing due to restrictions in the thorax (Guide to Good Posture, 2020).

Good Posture

Good posture requires less strain and stress on muscles, resulting in less muscle fatigue. It also results in proper alignment in the joints of the spine, reducing wear and tear and preventing pain (Maintaining Good Posture, 2021).  Finally, good posture improves balance (Guide to Good Posture, 2020). Read more

15 Bicycle Safety Facts, Statistics, and Tips

CyclingH0w shared with Healthy Lombard that the benefits of cycling are well documented. It’s a fun way to get fit. It causes less strain and injury if done correctly. Cycling also allows you to accomplish other tasks, such as getting to work or buying groceries, while also exercising. It is, therefore, understandable why cycling is an increasingly popular activity among Americans.

Notwithstanding all the benefits of cycling, many cyclists are getting injured or killed on US roads. For instance, the National Highway Traffic Safety Administration (NHTSA) reports that 857 cyclists were killed and 47,000 injured in the United States in 2018. What is of concern is that the NHTSA figures show that the number of cyclist fatalities in the United States has been on a steady increase since 2009, dipping only slightly in 2013 and 2017.

The Centers for Disease Control and Prevention (CDC) reports that cyclists are more susceptible to injury and death from crashes than motor vehicle occupants. This makes it evident that there is an urgent need to change the situation. As a cyclist, you play an essential part in ensuring your safety on the roads.

This article presents some bicycle safety facts, statistics, and tips to help every cyclist remain safe at all times on our roads. Mostly, we get our data from the US Department of Transport’s NHTSA and other interest groups dedicated to cyclists’ safety.

1. Most Accidents Happen in Urban Areas

As can be expected, urban areas are the epicenter of road accidents for cyclists. For instance, 71% of cyclists’ deaths in 2016 occurred in urban areas, while the rest of the same year’s deaths happened in rural areas.

Urban arterial roads (high capacity roads that deliver traffic from collector roads to freeways) have the highest percentage of cyclist fatalities. These roads are responsible for around 44% of cyclist deaths. Read more

Staying Healthy and Having Fun?!

College of DuPage Nursing Student Lucas Nervig wrote for Healthy Lombard that there is a saying that exists that suggests, if doctors could prescribe exercise as a medication, it would be the most prescribed medication in the world. That saying reads true as according to the Centers for Disease Control and Prevention (CDC, 2019), 42.4% of U.S. adults were considered obese in 2017-2018.

That staggering statistic reveals an increase in weight, paralleling the increasing costs for medical procedures and medications. To improve the ongoing health issue of overweight and obesity in the U.S., changes such as incorporating exercise into an everyday lifestyle, are necessary. For elderly individuals, swimming is actually a valuable form of fitness and beneficial to mental health, without the added impact on the joints which may be painful. As a low-impact, non-weight bearing exercise, swimming provides a type of therapy for the body, especially for elderly individuals due to age-related changes such as the cartilage becoming thinner resulting in joint stiffness and pain that may be severe at times (Health Benefits, 2016). Swimming relieves this pressure while also improving cardiovascular endurance, thereby, preventing the risk for cardiac disease and assisting with weight management. Post-menopausal women who engaged in swimming have been found to have improved (or maintained) bone health (Health Benefits, 2016).

Swimming has also been found to provide mental health benefits. During exercise, endorphins in the brain are released, especially exercise that is performed at higher intensities for longer durations. Endorphins improve mood, attitude, and alleviate stress. Since swimming is a type of exercise that may be more feasible for seniors, it may also be beneficial for stress reduction. Read more

Staying Active During the COVID-19 Pandemic

College of DuPage Breden Gibson wrote for Healthy Lombard that since the COVID-19 pandemic has temporarily closed the doors of gyms and fitness centers, many of us have had to look into new approaches on how to incorporate exercise into our weekly routines. During this time of extreme uncertainty, exercise has fallen behind other primary issues for many of us. However, it is important that we make our health and wellness a priority. Exercise is medicine and ultimately positively affects both our physical and mental health.

Physical health
Quarantine has caused us to adjust our lives mainly to a chair and computer screen at home, which has created a more sedentary lifestyle. Engaging in regular exercise helps break up that slow routine and can prevent many health conditions and diseases. Perhaps one of the biggest struggles during quarantine is weight management. According to the Centers for Disease Control and Prevention (CDC, 2020), regular exercise is beneficial in maintaining current weight in addition to preventing excess weight gain. An article by the CDC reports that regular exercise promotes heart health and builds muscle and bone density and therefore, prevents the development of health issues such as high blood pressure, diabetes, and arthritis. Finally, exercise has also been linked with boosting the immune system. This is especially important in attempts to keep our bodies strong and healthy during a time in which a disease exists in a society that may severely compromise our immune system.

Read more

How Can Martial Arts Help with Childhood Obesity, Mental Health, and Habits?

Robert from shared with Healthy Lombard that millions of things make martial arts an excellent option for everybody to start practicing regardless of age, gender, or physical condition. They will boost your strength, stamina, flexibility, confidence, and mental toughness while reducing stress levels.

Apart from all those general benefits, there are also more specific ways that martial arts can help you lead a much more healthy and fulfilled life. Children with obesity problems, attention deficit disorders, or people with mental health issues can all have huge benefits from practicing martial arts.

We’ve developed a list of concrete examples of how martial arts can help with childhood obesity, mental health, and habits.

Martial Arts Help Fight Children Obesity

Nowadays, more and more children suffer from obesity from the youngest age, especially in the western cultural circle. That has a lot to do with our modern way of life: spending more time sitting in front of screens than ever before, which means less exercise and movement whatsoever.

Plus, often we don’t have the time to cook, so we settle for fast food and junk that has no nutritional value and only makes us fat. Children spend less time outdoors doing any physical activity, and when you combine that with a poor diet, they become obese.

That’s where martial arts can play a crucial role in the child’s development and fight obesity, even when dealing with extreme cases. The body has a much higher ability to change and adapt; hence physical exercise will have a more significant effect.

Every martial art is unique in one way or another, but they all have in common that they are all great full-body workouts, regardless of what techniques they are using: striking, grappling, or both.

Read more

Healthy Lombard’s Winter Frosted Apple Fitness Program for Kids!

Child holding snowflakeThe mission of the Healthy Lombard Foundation is to address the epidemic of childhood obesity and promote a healthier lifestyle.

Restrictions caused by the Coronavirus pandemic have left many kids without their Physical Education (PE) classes and other extracurriculars that once helped keep them active.

To encourage kids to stay moving this winter, Healthy Lombard is piloting the Frosted Apple Fitness program to kick off 2021! Frosted Apple Fitness is free to join and gives kids ages 6 to 14 the opportunity to win prizes based on various fitness and nutrition challenges.

Healthy Lombard will send a weekly email to parents with ideas and links to activities for the week, videos with demonstrations and a nutrition challenge.

All the information and resources will also be available on the Healthy Lombard website throughout the duration of the program. Read more

Benefits of Strength Training

College of DuPage Nursing Student Abdullah Syed shared with Healthy Lombard that one of the most common fears for those who are beginning weight training is the aspect of injury. Moreover, it may be a significant deterrent for some. However, it can make a significant difference in one’s physical lifestyle when performed properly. According to Raquel Garzon, a Registered Dietician (2020), strength training is an exercise that improves muscular fitness by utilizing resistance to the muscle; it  involves making your muscles do more work than that involved in usual performance.


Bone Health

One of the benefits of weight training, when it is done responsibly, is the fact that it strengthen bones and prevents osteoporosis (Garzon, 2017). Osteoporosis occurs when bones break down more quickly than new bones are formed (Banasik & Lee Ellen Copstead, 2019). This is similar in osteoarthritis (OA); OA is a progressive disease that contributes to the loss of articular cartilage (Banasik & Lee Ellen Copstead). However, if one injures a ligament, there is little evidence to support the effectiveness of preoperative rehabilitation through strength training (Carter et al., 2020). Therefore, it is preferable to supplement strength training with medications to improve bone mineral density rather than relying merely on strength training (Zamoscinska et al., 2019).


Heart Health

Another significant benefit of strength training is the observed benefit of cardiovascular health; lower blood pressure and stress on the heart is relieved from weight lifting (Garzon, 2017). According to Harvard Men’s Health Watch (2019), individuals who weight train at least one hour per week (using free weights or weight machines) have a 40% to 70% lower risk of heart attack or stroke compared with those who did not exercise. In a recent article called Effects of Resistance Training on Arterial Stiffness in Healthy People: A Systematic Review, which was published on August 13, 2020 , resistance training twice per week for at least four weeks was not found to impair cardiovascular health as measured by altered arterial stiffness (García-Mateo et al., 2020). Read more


Dan from Non-Athlete Fitness, where they provide simple and easy health & fitness tips for the unathletically inclined, asks, “Was one of your New Year’s resolutions this year to hit the gym and build a considerable amount of physical strength?”

If so, you’re not alone. Every year, hundreds of thousands of people make this their ultimate goal.

However, building strength is no easy task, so if you found yourself giving up within one or two months, don’t be ashamed.

Getting stronger takes time, dedication, and education.

Therefore, if you’re interested in finally meeting your fitness goals, continue reading. Here’s how you can build strength as a beginner.


workout split organizes your workouts by the various days of the week. For example, you’ll do legs on Monday, arms on Tuesday, and cardio on Friday.

This system can keep you organized, but it also ensures you target every muscle group for those impressive gains.

Prepping for your workouts ahead of time will also save you the stress of arriving at the gym, and feeling unsure of what to do. Read more