Confident Urban Bicyclist Class is March 30

Confident Urban Bicyclist Class (1)

Girls Volleyball Clinic, Register Now!

Girls Volleyball (2)

Third Friday Bike Ride Returns March 15

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Don your green and join Decatur Active Living for the  Third Friday Bike Ride on Friday, March 15! We will be channeling our inner Irish and celebrating St. Patrick’s Day with a 6 mile bike ride around the city. This is a no-drop ride – we ride at a social pace and no one will be left behind.

Meet in front of the Decatur Recreation Center; wheels down at 6:30 pm.  After the ride we will visit a local watering hole for refreshment and camaraderie. 

Be sure to wear a helmet and bring a water bottle.

In the case of inclement weather, check back here for updates.

Move It Monday: Eat Healthy for a Better Workout

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From our friends at Move It Monday:

When you’re getting ready for your next workout, remember that you’ll need to fuel up before and after you get moving. The right foods will help you get the most out of any exercise you choose to do and help your body recover when it’s over. This Monday, make sure your grocery list includes nutritious foods that will do your body good!

Even if you stick to low-impact exercise, eating the right kind of nutritious foods will help optimize your workout and get you in shape to come back for more. When it comes to fitness, think carbs! Carbohydrates are the key to fueling your workouts and helping you recover later. As a pre-workout food, reach for fruits and vegetables or whole grains. Save protein for after your workout since it digests more slowly and might slow you down.

One thing to do before, during, and after your workout is hydrate. The best choice is always water! You can also blend your water with fruit juice to give it a boost of natural carbohydrates. It’s always a good idea to stay hydrated, even if you don’t break a sweat.

If you do engage in exercise that is more high-impact, pay closer attention to the foods you eat as well as staying hydrated. Vigorous activity will make you sweat and you’ll have to replace the water you lose. Increase your usual water intake and eat hydrating fruits and vegetables like watermelon, celery, cucumbers, and strawberries. One excellent option post-workout is milk, which not only provides the benefits of hydration but also contains protein to repair your muscles.

Starting a healthy diet and regular exercise this Monday will not only benefit your physical health, they can provide the energy that you need to power through your busiest days!

For more information visit moveitmonday.org.

Move It Monday: Exercise During Your Lunch Hour

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From our friends at Move It Monday:

Do you experience the 3:00 PM slump on weekday afternoons? Try adding a mid-day workout! Using your lunch hour to get some physical activity may have positive effects on the way you work during the day. You don’t even have to break a sweat (unless you want to)! This Monday, start incorporating an exercise routine into your work day to keep your body moving and your mind sharp.

The Center for Disease Control recommends that people of all fitness levels and ages get about 150 minutes of moderate-level activity a week – or 30 minutes a day, five days a week. Many people find it difficult to commit to a routine when they have busy lives, but if you start establishing a daily habit this Monday, it can become a normal part of your life that you won’t give a second thought! Those 30 minutes a day can also happen in smaller increments. Using your lunch break to move around for 10, 15, or 20 minutes can make a noticeable difference in how you feel.

Studies have shown that exercise impacts your cognitive performance by improving concentration, memory, creativity, and the ability to learn new things. Exercise is also a proven stress reducer, which can come in handy if you’ve been having a hectic day. So, what can you do during your lunch hour to get moving? Plenty of things!

One of the best exercises you can do is walking, an easy, cardiovascular activity that will help you clear your mind and work some muscles. Another idea is a simple yoga routine that can be done at your desk or while seated in a chair. Yoga provides another great opportunity to practice mindfulness so you can refresh your mind and body before returning to work. There are also plenty of mini-workouts you can do to wake yourself up, get your blood flowing, and get toned. For the truly dedicated fitness buff, use the time to hit the gym!

If you’re wondering when to eat if you’re using your lunch hour for a workout, eat something light and nutritious  before you get moving then have a healthy lunch when you return. Stick to a schedule and you won’t miss a beat!

Monday is a great day to start a new routine. Adding a workout to your lunch hour is a great way to make the most of your free time and keep yourself moving – and productive!

Move It Monday: Dance With Someone You Love!

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From our friends at Move It Monday:

Looking for some enjoyable activities you can do with your partner to get moving this Monday? Why not get started on the right foot with some dancing!

Dancing is often considered a social activity so its many health benefits can be overlooked.  While certainly entertaining, dancing is also an excellent form of physical activity that offers a broad range of benefits. It’s good for your heart and can improve muscular strength, balance, and flexibility.

But wait, there’s more! Getting fit with a partner can bring unexpected rewards such as quality time with your partner, improve your mood, and make it easier and more enjoyable to commit to fitness.

Ready to dance? Get started today!

  • You don’t need to be an expert – it’s easy to find a class with a good instructor at your local gym, recreation center, or dance studio.
  • There is no equipment necessary, except a good pair of comfortable shoes.
  • Dancing can be for everyone. If you or your partner need special accommodations, seek out adapted special needs classes. Many facilities are committed to providing all-access classes.

Spend quality time on the dance floor with your partner this Monday for a fulfilling and shared fitness experience. Move It Monday is an international campaign encouraging people of all fitness levels to kick off the week with exercise.

Smart Cycling Classes for Adults at Decatur Active Living

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For more information about cycling in Decatur visit decaturga.com/biking or contact cheryl.burnette@decaturga.com.

FREE Family Days at Oakhurst Pool!

Family Day- 2019 Dates

Move It Monday: Do a Monday Mile

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From our friends at MoveItMonday:

Walk For Heart Health
February is American Heart Month and we’re highlighting some of the positive impacts physical activity can have on your heart. Being more active can offer many benefits to your health. It can help reduce stress, build muscles, and increase your endurance. It can also boost your heart health! Walking is something many of us do every day, several times a day. When it’s done for more than 30 minutes a day, it can be a great exercise for people at almost any level of fitness. It’s the first Monday of American Heart Month, so find some time to walk today!

Walking Can Be a Perfect Low-Impact Activity
Some people are a bit daunted by the idea of exercise or may not feel like they’re in the condition to take on something physically demanding. But walking can be an ideal low-impact activity for people who are just starting a fitness routine, coming back after a medical recovery or even pursuing something more challenging. Thirty minutes of brisk walking every day can add up to the recommended 150 minutes of moderate physical activity you get every week, even if that 30 minutes is broken up into 10- or 15-minute walks.

According to the American Heart Association, a daily walking routine can benefit your cardiovascular system by reducing your risk for several conditions such as heart disease and stroke, obesity, high blood pressure, and type 2 diabetes (as well as osteoporosis and breast and colon cancer). If the physical rewards weren’t enough, walking also burns calories, keeps your muscles strong, and reduces stress. And all you have to do is walk!

Start Monday and Keep Moving
If you can devote 30 minutes to walking a Monday Mile during your day, that’s great! But there are many ways to incorporate more walking into your daily routine that can be done throughout the day. If you have a dog, take him or her for a walk instead of staying in the backyard. If you drive a car, park farther away from your destination and walk the rest of the way. Taking stairs instead of an elevator is another way to squeeze in a few steps; it also provides an added challenge and changes up your terrain. You can even take a walk around your office and hold “walk-and-talk” meetings.

This Monday, get walking for a healthier heart! Seek ways to keep it up all week, and let each Monday be a reminder to stay on track.

Move It Monday: Diversify Your Workout

move it monday

From our friends at Move It Monday:

Mix it up! This Monday, stir up your exercise routine. Studies show diversifying exercise routines avoids stagnant results. If you do the same routine over and over, it could be time to explore some new work out options.

Targeting different muscle groups keeps your muscles on their toes. Unless you’re training for a race, repetitive exercise doesn’t reap the full benefits of varying your fitness routine periodically. With some planning, soon you’ll be able to reshape your shape.

Adaptation is Plateauing

Tricking adaptation is the key. Your body is so smart, it tries something a few times and gets the hang of it very quickly. It adapts beautifully. Muscles stop getting stronger, heart rates level, and you don’t need to work as hard as you were during the first few weeks of an exercise. Avoiding repetitive motions also decreases the likelihood of injury.

Whole Body Workout

When you design your exercise routine include upper body, lower body, and cardio to have a whole body workout. Make it fun. Mix up an exercise like jogging with some low-impact activities like crunches and squats. Or, swim for 30 minutes then do some lateral lunges to open up your hips and strengthen those muscles. Draw up a plan, put it on the fridge, and check off your weekly accomplishments. By the end of the week, you’ll be humming along with a perfect routine.

Spice it Up

Doing the same thing over and over also takes the fun out of doing it. If you like to walk, walk on the treadmill and mix it up with the incline settings. If you like to ride a stationary bicycle, try the elliptical. If you like to lift weights, take a strength training class. Or a dance class. Or a yoga class. Use this Monday to reset your routine to get stronger faster, build endurance, and trick adaptation.

By shaking up your routine this Monday, you’ll keep your body and its adaptive powers on its toes. Diversity makes you stronger but it also keeps things stimulating. Challenge yourself to get creative with your routine, you’ll be surprised by what you can achieve.