Get a Flu Shot

By now, you've probably been bombarded with ads in the grocery store and on public transit that remind you to get a flu shot. The vaccine offers protection from the current season's most prevalent strain of flu. Even if you do get sick, your symptoms should be much less severe than they would be had you not taken this precaution.

Wash Your Hands

Healthcare providers recommend scrubbing your hands thoroughly with soap and water for at least 20 seconds. Hand-washing is especially important before eating.  Additionally, it's a good idea to keep your hands away from your eyes, nose and mouth as much as possible since these areas are great germ conductors.

Get Moving

Exercise helps you manage stress, which improves your well-being overall. Research suggests that regular physical activity enhances immune system functioning, especially in the elderly, who may be more vulnerable to these wintertime ills. Exercise promotes healthy sleep, too.

Get Enough Shut-Eye

While we're on the topic of sleep, it's important to note that getting adequate shut-eye is crucial to maintaining good health. Aim for about eight hours per night.

Watch Your Diet

Eating a healthy diet, especially foods rich in vitamins C and E, can help boost your immune system, making you less susceptible to illness. Sources of vitamin E include sunflower seeds, almonds, peanuts, and corn and sunflower oils. Citrus fruits, green peppers and broccoli are great sources of vitamin C. Sugar hinders immune functioning, so try to keep your intake to a minimum.

Manage Your Allergies

During cold and flu season, it's vital to keep your allergies under control. If they're wreaking havoc on your body, then your upper respiratory tract is likely inflamed, which makes it vulnerable to cold and flu viruses.  

Residents of our Chicago apartments are staying healthy year-round by taking advantage of our 24-hour fitness center. Contact us to learn more about floor plans and amenities.

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Start by Walking

Get your body used to the idea of exercise by taking a few brisk laps around your block. Walking warms up the muscles and gets your blood flowing. It's a great way to enjoy low-impact exercise that prepares your body for bigger and better things ahead.

Take the Stairs

Skipping the elevator in favor of the stairs is a great way to get your heart rate up gradually and in a healthy way.

Invite a Friend

It's a lot less scary to face the workout situation when you're not going it alone. Invite a friend who has similar fitness goals to join you at the gym, or consider joining group classes where you'll be in the company of other like-minded individuals who are looking for ways to be their best, healthiest selves.

Download an App

If being in the presence of other people is intimidating, try working out a few hours a week in the privacy of your own home. There are plenty of workout apps that will help you get motivated while simultaneously tracking your progress. YouTube is also filled with a plethora of fitness videos you can partake in from the comfort of your living room.

Set Reasonable Goals

Sure, working out seven days a week might sound like a great idea on paper, but is this a reasonable goal? Probably not. Setting unreasonable expectations will often lead to failure, which can further make you feel bad. Instead, set reasonable goals that are completely attainable, then adjust your goal-setting process as your fitness regimen progresses.

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Get Outside

We often tend to become more lethargic in the winter because of the decrease in daylight. Getting as much natural light as possible can boost your energy levels. Chicago has so many parks and walking trails that you can enjoy, even when it's cold. On a crisp, clear winter morning, you can find people watching the sunrise as they stroll the majestic lakefront.

Take a Fitness Class

During the winter, we may not think about going to the gym until it's time to make New Year's resolutions. But you don't have to wait until then to get started on your fitness goals. Most workout facilities have classes going on in the fall, so now is the time to sign up.

Work Out at Home

On those days when you may not feel like going to the gym, you can still exercise from the comfort of your living room. Pop in a workout DVD or use an exercise app. Even if you're just watching TV, you can do calisthenics and stretches during the commercials.

Make It a Team Effort

Exercise can be more fun when it's not a solo venture. Find a friend to work out with. You can keep one another accountable and cheer each other on as you work toward your fitness goals.

Incorporate Exercise Into Your Daily Routine

During the holiday season, our schedules can be jam-packed with activities. If you're short on workout time, find creative ways to incorporate exercise into your daily routine. Take the dog for a longer walk than usual each morning. Park the car farther away from your workplace or the grocery store to get some extra steps in.

Residents of our Chicago apartments like to stay active by taking advantage of our 24-hour fitness center. Contact us to learn more about the many amenities we offer.

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1. Mindful Breathing Practice

As the Sanskrit proverb goes, “Breath is life, and breathing well promotes longevity on earth.” Apparently, abdominal breathing triggers a relaxation response in the body as it slows respiration, boosts energy and reduces one’s concept of perceived pain and stress. Simply taking time to mindfully breathe — breathing in the goodness and expelling the "bad" — is an easy way to recharge any time of day.

2. Flex and Flow Motions

By taking on a posture such as Cat/Cow, you can gently circle the wrists and ankles, point the toes and flex those knee joints. While the motions aren’t complex or fancy, they do help you reconnect with the rhythm and flow of the energy force surrounding us. The body in turn stimulates the lymphatic system, warms the muscles and alleviates mental tension and stagnation.

3. Mountain Pose

Also known as Tadasana, the mountain pose simply involves standing on the toes and reaching as high to the sky as possible. This opens the lungs and pathways to the meridians where negative thoughts, energy and stress are often harbored. This correctional posture keeps us mindful that by simply being in "balance," we can stave off numerous ailments as we age.

4. Standing Balance Poses

By incorporating Mountain Pose into your routine, you will increase spinal flexibility. If you need a more intense back-stretching yoga position, Eagle Pose and Standing Tree are more advanced body manipulations ideal for core work and relaxation. You can gently move the body down in a crescent-moon-shaped bending pose in alternating breaths to increase body awareness and mental focus, and to challenge those core muscles.

5. Downward Facing Dog

This classic hatha yoga position creates a sense of harmony between the lower and upper body, as you place yourself on hands and knees and allow the chest to open while bending forward with gentle stretches. Easily modified to suit anyone’s age or current physical condition, downward facing dog promotes mental acumen and whole-body flexibility.

Looking for Chicago Apartments?

Find a new home here at River Park North Apartments in Chicago, Illinois, where you can take respite in our private community yoga studio. Contact us today to learn more about our floor plans and availability.

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Living in an apartment can lead to improved health and fitness. In this post, we'll discuss four health and fitness tips for apartment living.

Take advantage of the gym

How often do you have a gym that’s a three-minute walk from your front door? Most apartment complexes have convenient gyms on-site. In addition, these gyms always seem to have weight sets, treadmills, exercise bikes, and anything else you could need in a gym setting. Say goodbye to expensive gym memberships and crowded gyms! A quiet, free gym is just minutes from your couch!

Ensure a fully stocked kitchen 

To improve your health while living in an apartment, it’s a good idea to always keep your kitchen stocked with healthy ingredients. If your apartment is stocked with healthy foods, you’ll be less tempted to go to that burger joint or order in pizza. Make sure to stock your pantry with healthy, space-saving essentials, such as canned beans and vegetables, pasta and more. It's also beneficial to stock your freezer and buy some local produce to balance your diet.

Bring in nature

It’s been proven that plants help to purify the air in our homes while also boosting our moods. To improve your health and wellness while living in an apartment, pick a few of your favorite plants and flowers and add them to various places in your apartment. To help your plants thrive, be sure to water them frequently and ensure they have adequate sunlight.

Keep tidy

Studies show that a messy room or apartment can lead to greater stress and unhappiness. For apartment living, keeping things tidy should be a top priority for your sanity. If you’re the messy type, try to focus on changing your habits and cleaning up more. Even if it’s a gradual change, you’d be surprised at how a tidy apartment can boost your mood and well-being.

Reach optimal health with apartment living!

If you’re looking for a new Chicago apartment that is focused on your health and fitness goals, then contact River North Park apartments today!

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Take up yoga in your living room.

If you’re looking for a more relaxing way to work out this winter, consider learning yoga. You don’t have to venture out to a local yoga studio in the cold. Instead, you can watch videos online to learn how to do yoga moves. All you need for this is a yoga mat for your living room and some workout clothes. Yoga is a great way to stretch your muscles while also improving your mood and emotional well-being.

Do quiet cardio exercises.

If you want to get your heart racing, there are cardio exercises you can do in your apartment that won’t bother your neighbors. Instead of jumping jacks and other potentially noisy exercises, try doing lunges, side kicks and shadow boxing. If you have stairs in your apartment, walking up and down them repeatedly can get your heart rate up for a good cardiovascular workout.

Invest in exercise equipment.

If you don’t have any exercise equipment in your apartment, consider getting some. You can find treadmills and exercise bikes that make minimal noise that your neighbors won’t hear. These types of exercise equipment give you another way to stay active without having to go outdoors this winter.

Lift weights.

Lifting weights is an easy and simple way to work out in your apartment. You don’t have to get a weight bench and complete set of weights to enjoy the benefits of strength training. You can tone your arm muscles and build strength in them with free weights. Choose weights that give your muscles enough of a workout challenge without overly straining them. As you get stronger, you can get heavier free weights.

If you want to get out of your apartment to work out, our community in Chicago, Illinois, has a fitness center with a heated indoor lap pool. Contact us for more information on our available apartments in Chicago.

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Rowing Machines

Not only can rowing machines strengthen cardiovascular function, but they also help tone muscle and improve endurance. Those eyeing weight loss goals will appreciate how many calories rowing burns, and individuals with chronic pain conditions often choose this equipment because it places very little strain on the body. As a bonus, rowing machines are superior for building core strength and toning tummy muscles.

Air Bikes

When using an air bike, the resistance is created by the user. Hence the harder one pedals, the more the fan in the unit pushes back. This allows users to change resistance at specific paces, making it ideal for those who are focusing on high-intensity interval workouts. Those looking to tone up and build muscle in their arms will appreciate the moving handles that push and pull to give the upper body a good workout.

Elliptical Machines

Elliptical machines provide non-impact conditioning by allowing the body to perform running motions without putting strain on the joints. Most ellipticals today boast cross-training abilities and feature moving handles for upper body toning. Another feature of ellipticals that help maximize lower body workouts and cardio functioning is that they allow one to use a reverse stride. It’s also easy to adjust mid-workout, giving it maximum versatility.

Treadmills

Using a treadmill is one of the best ways to get the heart pumping, and today’s models offer an array of features that help promote weight loss and build muscles in the core and lower body. With options such as incline adjustment and variable settings that create life-like running courses and obstacles, each workout can be custom-tailored to suit specific fitness goals.

Explore Our Luxury Chicago Apartments at River North Park

With a state-of-the-art fitness center and other lavish amenities amid our community, we are highly regarded for offering premier apartments in Chicago, IL. Contact us today to schedule a tour at River Park North Apartments.

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Meditation has been around for centuries and is an integral part of many religions, especially those that originated in native cultures on most continents. Meditation is supposed to create an "out of body" experience; however, modern researchers and health practitioners are beginning to realize that you don't have to be an expert to gain peace from meditating.

Modern health practitioners advise meditating once a day. Best practice is scheduling a 15-minute time period in a place where you can have quiet and alone time. Each person finds unique settings to be relaxing. Some people just need a quiet room, while others find that burning incense, turning off lights and playing soft music offer a better setting.

Meditation Basics

• Secure a quiet room where you can be alone for 15 minutes.
• Wear loose clothing.
• Sit in a comfortable position on a chair, bed or floor.
• Set a time for 15 minutes (or more if you wish).
• Sit quietly and let your mind go.

In the past, teachers of meditation suggested blanking the mind, but modern teachers don't require you to do this. You can sit and think quietly about your day, somewhere you wish to be, or really anything you like. The goal is to sit quietly and comfortably for a minimum of 15 minutes, doing nothing but sitting. The main element is to be alone in a quiet room. The rest is your preference. You can experiment with settings until you find the one that best fits your needs.

Most people find that just one meditation session helps to relax their body, but ongoing regular daily meditation sessions work even better. For Chicago apartment living, meditation is an ideal stress-reducer because you don't need a gym or track to make it work. To find out more about our luxury apartments in Chicago, contact us today.

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Take Off Your Shoes Before Coming Inside

You'd be surprised at what can come into your home on the exterior soles of your shoes. For instance, airborne pollen often ends up on sidewalks and other surfaces, where it sticks to the bottom of your shoes. Removing your shoes at the front door and slipping on a pair of indoor-only slippers goes a long way toward keeping allergens out of your home.

Keep the Windows Closed

Although most people enjoy opening a window during warm spring and summer days to let a fresh breeze come inside, that breeze can also allow unwelcome airborne particulates, including pollen from wind-pollinated plants, to enter your home environment. On days when pollen counts are high, keep the windows closed and depend on fans to keep you cool.

Use Natural Cleaning Products

Harsh chemicals in many over-the-counter household cleaning products may not be the root cause of allergies in most people, but they certainly do make symptoms far worse. Using mild, natural cleaning products helps keep your respiratory system from being overly irritated, making it easier for it to handle allergy symptoms.

Know What You're Allergic To

Many people have little idea of what they're actually allergic to — they just call it "hay fever" and assume they're allergic to most types of pollen. However, some people are allergic to tree pollen while others are sensitive to rye grass pollen. You may not be allergic to pollen at all. Other common allergens include pet dander and household mold. Knowing what you're allergic to makes it easier to devise an effective treatment plan.

Residents of River North Park enjoy luxurious amenities such as dry cleaning, chef-caliber kitchens, and a fitness center featuring a heated indoor lap pool. Please contact our Chicago, Illinois, office to find out more about our lovely apartment community.

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