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 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

Too Tired to Sleep?

Evelyn Addison from shared with Healthy Lombard that they call it beauty sleep for nothing! Some people may scoff that Sleeping Beauty is a vain princess who sleeps for vanity. However, medically speaking, your sleep is not mere vanity but a necessity.

Human beings get to recharge, replenish, and repair their cells when they are asleep. Sleep is one of the most important components of human health care because insufficient sleep can lead you to sickness. Think of a host of illnesses such as heart attack, hypertension, cancer, diabetes and more.

Let’s take a look at this sleep pandemic that has been plaguing the people of the modern world. Don’t be too tired to sleep because it can cause you health problems, even death.

Important Sleep Statistics

Today, with so many tech distractions, many people like you find it difficult to fall asleep. Some of you have issues with uncomfy mattresses and pillows. When you do get into slumber, the sleep quality is atrocious. Most get less than seven hours of shuteye, and this is especially true in these seven states.

According to the CDC, these ten states below garnered the worst sleep scores. They have the lowest percentage of people when it comes to receiving seven hours of sleep. These states are:

  • Hawaii 42.9%
  • West Virginia 41.4%
  • Kentucky 41.1%
  • Tennessee 40%
  • Ohio 39.7%
  • Michigan 39%
  • New York 38.6%
  • Alabama 38.6%
  • Virginia 38%
  • Georgia 38%

Read more

Obesity and Sitting

Charlie Karns, part of the Outreach and Networking Team at in partnership with

shared with Healthy Lombard the following article by Mary Sweeney RN, BSN, CEN, ONN-CG

Obesity Burdens 33% Of Adults

Obesity has become one of the biggest health issues in the United States – according to the Journal of the American Medical Association (JAMA), almost 35% of adults and 17% of youth in the U.S. are overweight. It’s been linked to some of the leading causes of death in the U.S. such as heart disease, stroke, type 2 diabetes, and certain types of cancer. Traditionally, it’s been thought that obesity is caused by poor diet and lack of exercise. However, recent research has shown that a sedentary lifestyle and the amount of time spent sitting on a daily basis may be a major contributing factor.

The Link Between Sitting And Obesity

A recent study conducted in London has shown that both the amount of time sitting and the amount of exercise you get every week affects your chances of obesity. Those who engaged in low levels of exercise had an 8% rate of obesity, as compared to those who engaged in moderate to vigorous exercise, who had a 4.8% rate of obesity (defined at 4.25 hours per week). After 10 years, the rates were 6.9% for the active group and 11.9% for the sedentary group. High levels of exercise were associated with a 36% reduced risk of obesity after 5 years, and 37% after 10 years. When you add sitting into the equation, those who had the exercised the most and sat the least had a 74% lower risk of obesity after 5 years, and after 10 years, 49%.

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Car Yoga Poses for a Relaxing Road Trip

Janey Velasco, from Content Marketing Specialist at  (619) 5014256 |shared with Healthy Lombard that taking breaks and vacations are great ways to clear our heads, spend some quality time with family and friends, and overall part of a healthy lifestyle. With peak road trip and summer vacation season right around the corner, many of you may have some travel plans in the works. As relaxing as trips can be, sitting in the same position for hours whether it’s on a car, plane or train, can lead to feeling sore and tired by the time you reach your destination and even worse when we get back home.

With that in mind, we thought we’d share this collection of yoga poses you can try at any point during your trip. Try them out in your seat, when you reach your next rest area or at your hotel to help stretch and relax your muscles. 

In addition to the physical benefits of yoga, these poses will help reset your mind into vacation mode for a mindful break. Whether you’re an avid yogi or beginner, these are sure to make vast improvements during any type of travel or commute.  Read more

Senior Nutrition: Healthy Meals for the Elderly

Senior Lifestyle shared with Healthy Lombard that no matter your age, there are plenty of things you can do to improve your health and keep your body well. Unsurprisingly, nutrition and exercise are at the top of that list.

Have you heard of Ginette Bedard? At age 68, she began running as her new hobby. By age 86, she has now run hundreds of races, including nearly 20 marathons.

Or how about 82-year-old Ernestine Shepherd, the world’s oldest competitive female bodybuilder, who didn’t start working out until she was 56? Both of these women are redefining what can be expected in senior health, and their nutrition and exercise routines are critical pieces of how they do it.

Here’s a look at the kinds of foods seniors should consider, as well as a few to avoid. Read on for research insights and health tips, and find out more about senior communities that can help support health and well-being. Read more

Keto Diet

College of DuPage Nursing Student Alexandra Neumayer shared with Healthy Lombard that just about everyone can relate to the daily dread of figuring out what is for dinner. For many it becomes appealing to have those decisions made for us. Healthy, simplified eating “rules” can kill two birds with one stone. This is one of the many reasons the ketogenic diet (or keto for short) has become such a popular direction for people trying to lose weight while also simplifying their daily food options.

A major element of the ketogenic diet is maintaining control over macro proportions, macros being fats, carbohydrates, and protein. A normal diet consists of about 25% fats, 50% carbohydrates, and 25% protein. Rachel Kleinman, RDN, LDN from the University of Chicago, explains that the Keto Diet was mainly developed to help children with epilepsy control their seizures and this diet increases the fat consumption to about 75%, cutting out almost all carbs and keeping protein around 20%. Dietician Mary Condon, RN, LDN explains that while Keto may help with initial weight loss and blood sugar reduction it is not sustainable and usually results in the weight being gained back quickly.

There are risks beyond just future weight gain, however. People on medication that causes low blood sugar may have to adjust the medication relatively quickly after beginning Keto. There is also a risk of an increased risk of heart disease because of the large amount of fat intake. Heart-healthy fats (unsaturated fat) may be acceptable in large doses in the diet, but a significant increase in saturated fat consumption can pose a threat. Read more

10 Habits that Reduce Your Chances of Gaining Lean Muscle Mass

Aneeq Gill, Content Manager at  Powell Ltd, shared with Healthy Lombard that it’s a serious science to gain muscle. Putting incorrect food in your mouth and forgetting the magical exercise can change anything if you see the benefits of this week’s workout. This is a magic exercise. The bulking gap has an endless array of variables–ensuring there is an enormous number of ways for us to mess up ourselves.

The worst thing is, perhaps you don’t know that you’re cheating. Luckily, on 13 of the worst cheatings, here we’re to inspire you. Ditch these patterns and eventually, you start to see these rewards for which you are working so hard. Keep noting the lean body mass on to see how much you have got benefited from these habits.

1. Shuteye skimping

“Size sleep may be the most important way of building muscle,” says Marc Perry C.S.C.S., trainer and founding mentor of Built Lean for the 12-week transformation program. For example, it makes it easier to retain all other muscles. It was discovered that sleep loss decreases protein synthesis activity, leading to muscle loss and the inability to repatriate injury.

Not scoring enough Z means that the hormone needed to build muscle and to keep the tissue healthy is not created by your body. Kreider says he has a whey or casein in addition to reaching an enemy at the right bedtime. Mixing food in front of sleep. It will help encourage the synthesis of proteins and through loss. Read more

Parkinson’s Disease with Exercise May Slow the Progression of Aging

College of DuPage Nursing Student Michelle A Sok shared with Healthy Lombard that the lifespan of every human body is changing with age. Although this is true, sometimes diseases or other conditions can put a deliberating strain on an individual, whether young or old. A relatively common condition in older adults is Parkinson’s Disease (PD). Parkinson’s Disease, or paralysis agitans, is a progressive neurodegenerative disease that affects mobility and is characterized by a loss of muscle control. The signs and symptoms include tremors, muscle rigidity (stiffness), akinesia (loss of movement), and postural instability. There is no cure for this disease and because of the manifestations, it affects an individual’s entire life. Management and safety are key to controlling and the symptoms and in as much as possible, slowing the progression of the disease.

Research has actually demonstrated in those with PD, that about 2.5 hours of exercise each week will slow the progression of PD ( resulting in an improved quality of life. According to the Michael J. Fox Foundation for Parkinson’s Research, exercise is considered safe and for most, is enjoyable in addition to easing many of the symptoms associated with PD. Exercises like yoga, tai chi, dancing, boxing, walking or swimming, as well as exercise classes that are offered in the work setting specifically for those with PD have been found to be beneficial. Learn more at or about research and exercise for PD. Read more

How Riding A Bike Improves Your Life

Deyvi Mardelli, from, a blog about transportation on two wheels and electric transportation, shared with Healthy Lombard that often times you may feel like you are in a rut and need a change. The easiest way to improve your well-being is not to visit the doctor, but rather, to incorporate exercise such as riding a bike into your daily life. The benefit of cycling is far better than any prescription drug, and you will find that your stress tends to fade away the more you ride your bike.Obviously riding a bike instead of using your car is one of the best contributions that we can do to the world, but also there are many things in which riding a bike favors you in your life. And I’m not talking only in physical health factors, also your mental and economic health will be benefited for this little action as we explain beyond:

1. How Cycling Will Boost Your Mental Alertness

If you often find yourself feeling groggy or run-down, then it is time to get active. Riding a bike is one of the easiest ways to increase feel-good hormones, as cardio but also high-intensity interval workout riding a bike makes you raising endorphins in your body and a better feeling after training. In just a short amount of time, you will find that you can think a lot more clearly, have far more energy, and it is easier to get to sleep each night.

Read more

Unexpected Benefits of Living a Healthy Lifestyle

Many people already know that leading a health-conscious life has major health and wellness benefits. Some ways to live a healthy lifestyle include eating nutritious foods, drinking plenty of water, getting a good night’s rest, and avoiding nicotine and alcohol. There are obvious benefits to maintaining healthier habits such as having a lower body weight and overall better health but there are some additional advantages to being health-conscious that might not be as expected.

Improve your Mood

According to the American Heart Association, the food that you eat plays a significant role in controlling your mood. Unhealthy eating habits such as skipping meals can have a negative impact on your mood by making you feel grumpy or anxious. Additionally, those that tend to eat healthier foods such as whole grains, fruits and vegetables, and vitamin-rich nutrients have a more stable mood and are less prone to depression. This is because foods that are overly processed or high in sugar don’t provide adequate sustenance to give you enough energy throughout the day.

Lower Life Insurance Premiums

Did you know that those who lead a healthier life are more likely to have lower monthly life insurance premiums? When you apply for life insurance, you will take a medical exam that will go over various health factors such as blood pressure, diabetes, and smoker versus nonsmoker status, to determine your monthly rate.


Individuals who are healthier, in general, are less “risky” to insure and, therefore, have a lower monthly premium. Depending on your health status and needs, certain life insurance companies might work better than others, so keep this in mind as you compare and contrast the different policy options available. If you skip this step and go with the first policy you find, you could end up with a higher rate—this is because companies weigh each health factor differently. Read more