Move It Monday: Start Your Day with a Stretch

From our friends at MondayCampaigns.org:

Exercising from bed sounds too good to be true, but with bed yoga, it’s possible to start your morning with a rejuvenating workout from the comfort of your mattress.

Yoga is a form physical activity that combines stretching with light, flowing movements. Practicing yoga can help improve range of motion and circulation, as well as relieve stress and anxiety. Yoga requires the synchronization of movement and breath, and this alignment of body and mind is the perfect way to ease into the day.

Follow along with our instructional video.

The Third Friday Bike Ride Returns!

Join Decatur Active Living for the return of the Third Friday Bike Ride on Friday, March 19. We will depart from the front of the Decatur Recreation Center at 6:30 pm and ride at a casual pace for approximately 6 miles around the city. This ride is not recommended for children.

Masks and helmets are required. For more information contact Cheryl.Burnette@decaturga.com or 404-456-0450.

For information on biking in Decatur, visit http://www.decaturga.com/biking.

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Move It Monday: Get More Out of Your Workout

From our friends at the MondayCampaigns.org:

Warming up and cooling down are two important components of every fitness routine, but how can you use them to improve the quality of your workout?

Benefits of a Warmup

Although there’s no strict definition for what constitutes a “warmup,” the basic idea is doing an activity or exercise at a slower pace to help prepare the body for more intense aerobic workout.

A warmup gradually engages your cardiovascular system, which raises your body temperature and increases blood flow to the muscles. This improves the elasticity (the stretchiness of muscle tissue) and can help reduce muscle tightness, pain, and risk of injury.

A warmup can also be an exercise in itself. Stretching during or immediately after your warmup can improve your flexibility in both the long and short term. Just remember to stretch after you’ve done a short aerobic exercise to get the blood flowing to your muscles.

Properly warming up before a workout can also benefit your mental state. If you start your fitness routine with heavy weights or a strenuous aerobic fitness routine, you’re more likely to be discouraged. Starting slowly and easing yourself into your exercises gradually prepares you for a full and effective workout.

Benefits of a Cooldown

After you finishing a workout, a 10-minute cooldown allows body temperature, heart rate, and blood pressure to return to their normal levels. Stopping an intense exercise abruptly without a cool down can possibly lead to dizziness or even fainting.

Cooldown exercises, like stretching, walking, foam rolling, and deep breathing, can help lower your risk of injury and reduce stress to the heart and other muscles.

If you’re looking to incorporate more stretching into your workout routine, try starting with some beginner yoga poses. Stretching helps improve your flexibility as well as range of motion around the joints, while also benefitting balance and bone health.

This Monday, take a few extra minutes before and after your workout to fit in a warmup and cooldown.

Clarity Fitness offers “Love Your Body Month” Activities

For more information contact info@clarityfitness.com.

Move It Monday: Get Fit Using Body-weight

From our friends at the Monday Campaigns:

Your most useful piece of fitness equipment is always close by. Yes, we’re talking about your body. Body-weight exercises, also known as calisthenics, are beneficial to people of all ability levels.

This Monday, try to boost your fitness routine with these 5 simple bodyweight exercises you can do anywhere.

Join us for a Free Couch to 5K Program

All levels of walkers and runners are welcome. For more information or questions contact Sara.Holmes@decaturga.com.

Couch to 5K Begins January 18th

Looking for some motivation to get off of the couch and start running? Decatur Active Living is offering a free Couch to 5K program beginning on January 18th. We will start off slow, and build endurance over 8 weeks. And of course, we will have fun!

The group will meet on Mondays at 6 pm and Fridays at 8 am in front of the Decatur Recreation Center. Group members will also do a third run on their own during the week. Safety measures for COVID will be in place.

For more information contact Sara.Holmes@decaturga.com.

Warm Up With a Foam Roller

At first glance, a foam roller seems like a low-tech piece of fitness equipment, but this simple, tube of compressed foam is high value. When used correctly, a foam roller can help reduce muscle soreness, increase joint range of motion, release muscle knots, aid in the management of fibromyalgia, and even lessen feelings of fatigue and sadness.

Try out these three basic foam roller exercises.

Move It Monday: Strength Training with What You Have on Hand

If you’re just starting with a new strength-training regimen or trying to maintain a healthy weight, the last thing you want to think about is spending money on heavy weights and elaborate machinery. Exercise equipment can be expensive, cumbersome, and bulky, which is why it often ends up covered in cobwebs rather than sweat. But you don’t need a treadmill, weights, or a squat rack to build muscle at home; with a little creativity, you can fashion a number of household items into fitness gear.

Read more here.

When it comes to fitting in your walk, get creative!

You don’t have to do your 30 minutes of daily physical activity all in one shot. Find creative ways to incorporate more walking into your normal routine.

Daily physical activity is the foundation of a healthy lifestyle, and it’s recommended that able-bodied adults get in at least 30 minutes of exercise—whether it be walking, jogging, running, weight training, or dance—five days a week.

But what if you don’t have a 30-minute block of time to spare? Well, you don’t have to do all your physical activity in one shot. Many times, it’s actually easier and more convenient to work in those low-intensity movements throughout the day. All it takes is a little creativity.

One of the best ways to boost your step count is to incorporate as much walking into your daily routine as possible. For example, when you’re out and about running errands, try parking farther away from the grocery store, veterinarian, shopping center, etc.; you’d be surprised how many steps you can accrue making this one tiny adjustment. A socially distanced walk with friends or family is another way to get moving. Use your next coffee date as another opportunity to get in extra steps.

Even shopping can be a source of physical activity. Save your online ordering for another week, and try going to the mall, where you can briskly move from store to store. And let’s say the weather is dark or damp or just dreary, well, there’s an easy solution — get your walk in at home. The next time you’re tidying up, preparing a meal, or streaming Netflix, consider taking an additional lap or two around the house. If you’re able to use your stairs without discomfort, go up and down a couple extra times.

This Monday, use your imagination and think about how you can effortlessly add more steps to your daily routine.