6 minute read
fitness first
Take Steps Toward a Healthier Lifestyle
There isn’t a better time than now to start getting fit with health information and products so easily accessible. Simply incorporate the basics into your daily routine – good nutrition, adequate exercise and a daily supplement – and start down the path toward better health.
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Plan a Nutritious Diet
The Dietary Guidelines for Americans describes a healthy diet as one that emphasizes fruits, vegetables, lean meats, poultry, fish, beans, eggs, nuts, whole grains and fat-free or low-fat milk products. It should be low in saturated fat, trans fat, cholesterol, salt and added sugar.
• Warm weather makes fresh produce more easily accessible. Eat more fruits and vegetables by setting freshly washed and prepared produce on the kitchen counter or at eye level in the fridge. At every meal, make sure half your plate is made up of fruit and vegetable servings.
• One-fourth of your plate at every meal should be made up of grains, such as wheat, rice, oats, cornmeal or barley. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. • The remaining one-fourth of your plate should be lean or low-fat cuts of meat, plantbased protein or seafood.
Get Regular Exercise
The Department of Health and Human Services recommends an adequate amount of exercise every day. This guide can point to the right amount of exercise to add to your schedule:
• Get at least 150 minutes of moderate aerobic activity every week. For best results, spread the time out over several days.
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• Do strength training exercises at least twice a week. Lifting weights builds muscle, which means the body burns more calories – even at rest.
• It’s important to keep in mind that when people are active, they produce more free radicals. The antioxidants found in supplements can help buffer the negative effects of the workout.
Improving your diet, exercising regularly, taking a daily supplement and getting enough restorative sleep are all important steps to overall wellness. Work to incorporate each step into your daily routine until you reach your goal of good health, and find more health-conscious tips at eLivingToday. com. (Family Features)
SEPTEMBER
SATURDAY, SEPTEMBER 4
Ridge Run 5K/10K Run. Chicago. bapa.org
SUNDAY, SEPTEMBER 5
MB Bike the Drive Up to 30-Mile Ride. Chicago. bikethedrive.org
MONDAY, SEPTEMBER 6
Prairiefest 5K and 1 Mi. Prairie Dog Jog. Oswego. oswegolandparkdistrict.org
SATURDAY, SEPTEMBER 11
Chi Town Half Marathon and 10K. Chicago. allcommunityevents.com/chitownhalfmarathon10k Here for LIFE Walk. Saint Charles. spsamerica.org
SUNDAY, SEPTEMBER 12
Swedish Days Ride. Maple Park. fvbsc.org Brookfield Zoo Run. Brookfield.CZS.org/ZooRun2021
FRIDAY, SEPTEMBER 17
Glow in the Garden 5K and Kids fun Run. Rockford. nicholasconservatory.com/glow-in-the-garden
SATURDAY, SEPTEMBER 18
Western Springs Tower Trot 10K, 5K, & Fun Run. Western Springs. wsprings.com/towertrot Walk to End Alzheimer’s 5K Run/Walk. Rockford and St. Charles. act.alz.org Walk to End Alzheimer’s 5K Run/Walk. St. Charles. act.alz.org 4th Annual CrossTrail Classic 5K. Bolingbrook. bolingbrookparks.org Fox Valley Kids’ Marathon 1.2-Mile Race. St. Charles. fvkids26.com Clearbrook 5K Run/1 Mile Walk. Arlington Heights. clearbrook.org NAMIWalks. Chicago. namiwalks.org PAWS Chicago 5K. Chicago. pawschicago.org/5k BT5K Your Way. Chicago. abta.org/get-involved/bt5k
SUNDAY, SEPTEMBER 19
Fox Valley Marathon, Half Marathon and 20-Mile
Race. St. Charles. fv26.com North Shore Century. Between Chicago and Wisconsin. evanstonbikeclub.org
THURSDAY, SEPTEMBER 23
SATURDAY, SEPTEMBER 25
Walk to End Alzheimer’s 5K. Joliet. act.alz.org St. Jude Walk/Run. Chicago. stjude.org
Event information is subject to change, we encourage you to check ahead and confirm.
SUNDAY, SEPTEMBER 26
Barkapalooza Dog Walk. Lisle. Wshs-dg.org Oui Run 5K. Chicago. Ouirun5k.org Walk to End Alzheimer’s 5K. Glenview. act.alz.org DeKalb Corn Classic 10K and 5K Race. DeKalb. dekalbcornclassic.org Kids’ Triathlon. Oswego. oswegolandparkdistrict.org SEA Blue Prostate Cancer Walk/Run. Chicago. ustoo. rallybound.org/sea-blue-2021 VIRTUAL Tour de Cure Ride. Anywhere. tour. diabetes.org
27th Annual Rotary Run Charity Classic RUNNING FOR A HEALTHY COMMUNITY
SUNDAY, OCTOBER 3RD
Interested runners or walkers are encouraged to register online at www.rotaryruncharityclassic.com
3K, 5K, & 10K CARA CERTIFIED RUNS 3K, 5K WALK & WALK N’ ROLL + MUTT STRUT
SATURDAY, OCTOBER 2
Hops for Hope 5K Beer Run/Walk Saturday 10/2 at 12 pm 5K run/walk w/local craft breweries and Party in the Park, USATF certified Benefits Project Mobility Mount Saint Mary Park, St. Charles 630-464-2991 (direct line) www.hopsforhope5k.com
~~ Montgomery 5K and 10K River Run Sat., 10/2 – Pre-Race Registration Starts 7:30 AM. Race Starts at 9 AM Village of Montgomery, 200 North River Street 630-466-6700 www.raceroster.com/events/2021/ 40232/montgomery-river-run
Fall Color 5K Run/Walk. Lisle. mortonarb.org Walk to End Alzheimer’s 5K Run/Walk. Elk Grove act.alz.org NAMI Run for Mental Health 5K Run/Walk. Evanston. namiwalks.org Chicago 10K Run. Chicago. runmfg.com Light the Torch Night Run 5K. Wheaton. wheatonparkdistrict.com Prairie State Half Marathon. Long Grove. allcommunityevents.com/prairiestatehalfmarathon Run for the Kids Super Hero Hustle. Villa Park. easterseals.com AIDS Run & Walk. Chicago. aidsrunwalk.org
SUNDAY, OCTOBER 3
Rotary Run Charity Classic Hinsdale’s 27th Annual Fun Family Race A Run for Health Sun. 10/3 at 8AM at The Community House 8th and Madison, Hinsdale 3K, 5K, 10K Run / 3K and 5K Walk, Walk ‘N Roll & Mutt Strut CARA certified www.rotaryruncharityclassic.com
Tunnel to Towers 5K Run/Walk. Lake Zurich. tunnel2towers.org Brain Up 5K Walk/Run. Frankfort. brainup.ngo
Making Strides Against Breast Cancer Walk of
DuPage. Wheaton. secure.acsevents.org
SATURDAY, OCTOBER 9 Making Strides Against Breast Cancer Walk of Fox
Valley. St. Charles. acsevents.org Abbott Chicago 5K. Chicago. chicago5k.com
SUNDAY, OCTOBER 10
Bank of America Marathon. Chicago. chicagomarathon.com
World’s Largest Corn Maze 5K Run/Walk and Kids’ SATURDAY, OCTOBER 16
Scarecrow Scramble Nighttime 5K Run/Walk and
Kids’ Race. Lisle. lislepartnersforparks.org Country Soul Half Marathon and 10K. Chicago. allcommunityevents.com/countrysolerun Race to Cure Sarcoma. Rolling Meadows. p2p. onecause.com/chicago
SUNDAY, OCTOBER 17
Run with the Nuns 5K Run/Walk. Lemont. runwiththenuns.org
Healthy Driven Naperville Half Marathon and 5K
Run. Naperville. runnaperville.com JJC Foundation 5K Run and Walk. Joliet. Runsignup.com Light the Night Walk. Glenview. lightthenight.org VIRTUAL Walk for Wishes. illinois.wish.org Run, Walk & Roll 5K/1Mile. Geneva. p2p.onecause. com/rwrgeneva LUNG FORCE Walk. Wheaton. LUNGFORCEWalk.org/ Chicagoland
SATURDAY, OCTOBER 23
Komen Race for the Cure 5K Run/Walk. Chicago. komen.org Forte 5K. Channahon. Forte5k.com Light the Night Walk. Chicago. lightthenight.org Autism Speaks 3-Mile Walk. Chicago + North Shore. autismspeaks.org
SUNDAY, OCTOBER 24
Healthy Driven FRAIDYCAT 5K GHOST RUN 8K & MEOW MILE Sun., 10/24 - 9 A.M. approximate start in Downtown Oswego 630-554-3505 info@oswegochamber.org www.FRAIDYCAT5K.com
Walk for Autism Speaks. North Shore. act. autismspeaks.org Red Eye 5K Run. Joliet. jpdrun3.com
SATURDAY, OCTOBER 30
Moraine Valley Community College Health, Fitness, & Recreation Center Halloween 5K Run/Walk at 9 AM Kid’s Dash Race at 10:15 AM Sat., 10/30 USATF-IL certified Family activities included! Palos Hills www.morainevalley.edu/fitrec
SUNDAY, OCTOBER 31 Sycamore Pumpkin Run 10K Road Race Syca-
more. pumpkinrunsycamore.com Hot Cider Hustle 8 mi. and 5K. Wheaton.allcommunityevents.com/hotciderhustle Haunted Oak 5K. Homer Glen. hauntedoak5k.com
