Decatur Parks & Recreation Department

Use Monday to Stay on the Right Track

New routines can take some time to get going. If you’ve been trying to make your day more active, use this Monday to check in on your progress and to stay on track. Did you use January to make a new resolution? Consider Mondays instead! You can resolve to keep moving and try new activities every week. You haven’t fallen off the wagon yet! You might just need to make some minor adjustments.

Staying active can become second nature to you no matter what your fitness level is. In the beginning, keep track of how often you get up and move throughout the day and how much time you spend moving.

Experts recommend 150 minutes of moderate physical activity a week, or about 30 minutes per day, five days a week. You can build up to that kind of goal over time. For now, draw up an hourly schedule and note when you get up and what you do. If you find that you’re sitting for a long period of time, find an activity that will help break up that block of time.

You can use every Monday to reset your practice, add to it, or change it up if you want to do something more or less challenging. Changing your lifestyle is not a sprint – it can be done incrementally, over the course of time. You can hit the “reset” button every Monday and reach new goals every week!

Here are a few simple exercises that will keep you moving throughout the day:

Mini workouts: Whenever you can find a few moments, do quick exercises in short bursts that will get your heart beating and muscles moving!

Chair yoga: If you can’t leave your desk, take some time to stretch and prevent yourself from getting stiff. Bonus: A little yoga will help you reduce stress!

Walking: Walking is real exercise. Consider organizing or walking a Monday Mile. But if you can’t find the time to do that, take short walks throughout the day. Park your car further away from your destination instead of finding the closest spot. Take the stairs instead of the elevator. Walk during conversations or meetings at work. Every step counts!

It’s never too late to start being more active on a daily basis. Monday is a great day to start adding a little bit more movement to your day that can continue through the rest of the week!

Kick Off Your Monday with a Pre-Thanksgiving Workout!

It’s almost Thanksgiving and many of us are busy finishing up projects at work, traveling to see family, or planning to cook for the big day. Make the time this Monday for some pre-holiday physical activity!

Here are some quick ideas, for all fitness levels, to get your heart pumping when you have a limited amount of time.

Low-Intensity – Do a Monday Mile! Take the family dog and fit in 2,000 steps (a mile). It’s great for your heart, bones, and mood. Getting moving will also boost your energy levels, not to mention, help you digest!

Medium-Intensity – Play Ball! If there are kids and teens around or merely willing and able adults, grab a football, a soccer ball, or a Frisbee, and play outside. You’ll be getting some cardio and having fun.

High Intensity – Try High-Intensity Interval Training (H.I.I.T.) for the Holidays! Take over the living room and do some H.I.I.T. for 20 minutes. Need a suggestion? Try some lunges, squats, jumping jacks, and push-ups. Do each exercise for 20 seconds, and then rest for 10 seconds. Do three circuits.

Researchers have found doing vigorous exercise can increase metabolic rates for as much as 14 hours afterward, which means you’ll still be burning calories long after you fit in a workout.

Use Monday to fit in quick workouts while spending quality time with your family and friends. It will pay off by alleviating stress and enhancing your mental well-being. Happy Thanksgiving!

The Many Benefits of Better Endurance

Have you ever been winded after a bike ride, found yourself panting during a run, or felt tired after climbing the stairs?

The way your body responds to physical exertion is linked to your level of endurance. Endurance, along with balance, strength, and flexibility, make up the four core elements of personal fitness. Endurance exercises are also commonly referred to as aerobic exercises because they require the pumping of oxygenated blood to the working muscles. Aerobic exercises cause you to breathe faster and more deeply while also raising your heart rate.

Healthy adults should aim to get 150 to 300 minutes per week of moderate-intensity aerobic activity. Incorporating regular aerobic workouts into your weekly fitness routine can help you stay healthy by reducing the risk of major health conditions such as obesity, heart disease, diabetes, and high blood pressure.

Endurance training can be intimidating at first, especially if you haven’t attempted a lot of medium-intensity workouts in the past, but you’ll be glad to know that aerobic exercises encompass a broad range of activities including speed walking, jogging, running, biking, swimming, dancing, kickboxing, or team sports like basketball, soccer, and football.

So where should you start?

Building up your endurance can be fun as long as you take it slow and safe. First, make sure the body is warmed up by taking a short walk or jog before engaging in any form of aerobic exercise. Next, start with 10-15 minutes of an aerobic exercise of your choosing such as jogging, swimming, or spinning on a stationary bike. Afterwards, take stock of how you feel and listen to your body; you don’t want to over exert yourself. Remember to take it one day at a time, and continue building upon your progress by increasing the time or intensity of your aerobic workouts.

All of Your Scariest Fitness Fears Dispelled

Regardless of age or ability level, sometimes it’s just hard to find the energy, motivation, or confidence to get back into a workout routine. Whether you fear getting injured or are just reluctant to get back into the gym, it’s important to remember that a little anxiety about recommitting to exercise is perfectly normal.

This Monday, take a moment to consider the thoughts that are holding you back. By identifying our own barriers, we are better equipped to break them down.

Check out our list of common fitness fears, and start overcoming them.

Little/No Time

Our schedules are pretty tight, but there’s always some time to fit in some fitness. If you’re stuck helping with homework or cleaning up after dinner, use this time as an opportunity to perform some quick-and-easy kitchen workouts, like counter pushups or stove squats. You can also find more creative ways to fit in fitness, like parking farther away from store entrances or taking an additional walk up and down your staircase.

Intimidation

Getting back into exercise can be a lot to handle. Build up your confidence and squash feelings of self-doubt by repeating a few positive affirmations throughout the day. These words of inspiration provide the extra courage and focus you need to take your first (and second) step towards exercise.

Lack of Support

You don’t need to be working out next to someone to be part of a fitness community. Create your own virtual workout group by connecting online with friends, colleagues, or distant cousins. You can send each other sweaty selfies or other (maybe more flattering?) evidence of your progress. If you’ve got a full household, get everyone involved in your workout by practicing some easy family yoga poses.

Low Energy

A lot of factors contribute to your energy levels, but a restful sleep can really make a big difference. Try getting some extra shut-eye, and make sure to schedule your physical activity for times you feel the most awake and energized.

Missing Motivation

Sometimes, even the assurance of better health is not a strong enough motivator. To solidify the commitment, try scheduling a specific time to work out, and write it down on a calendar, weekly planner, or in a fitness journal.  If your workouts are getting a bit drab or monotonous, mix up your exercise routine to infuse it with a some more fun.

Fear of Injury

An important way to avoid injury and stay physically active is to understand your fitness level and know your health numbers. A quick self-assessment can help you identify which parts of your body are strong and healthy, and which may require some extra attention. Before doing any strenuous movements, make sure that you warmup beforehand and learn the proper form. Engaging in some simple stretching at the beginning of a workout can also reduce the risk of a strained muscle by improving your flexibility, coordination, and balance.

Lack of Skill

You don’t need to be a fitness junky to get in a decent workout. Any regular physical activity—walking upstairs, jogging around the block, carrying groceries—can be converted into a form of exercise. Try finding ways to fit in fitness; you’ll be surprised at how quickly those steps add up. Even an activity as innocuous as gardening can be a useful form of physical activity.

Cost

Want to work out for free? Easy. You don’t need any expensive gym membership or equipment to exercise. Walking, dancing, home workouts, and free online fitness classes and tutorials are all no-cost exercise options that can spice-up your fitness routine without busting your bank account.

Poor Weather Conditions

It’s too wet; it’s too cold; it’s too hot—these thoughts always cross our minds when the weather isn’t ideal. But on these less than perfect days, consider taking your workout or Monday mile indoors. Getting a modest workout even on days when you don’t feel like will help you stay consistent and on track.