Sometimes we forget the toll that hard work can take on our minds and bodies. Between jobs, family, schedules, and the endless “just one more thing,” it’s easy to run ourselves on empty. But living with the needle stuck on E isn’t heroic — it’s exhausting.
Stress happens to everyone. Whether you’re working all day, caring for kids, or juggling both, the pressure adds up. When we don’t pause to recharge, even the smallest tasks feel heavier. The good news? You don’t need a vacation or a complicated routine to feel better. Small, intentional moments of self-care can make a big difference.
This Monday, take a moment to disconnect from stress and reconnect with yourself. Here are a few easy ways to do it.
Quick Self-Care You Can Do Right Now
Go for a walk. Feel the air, notice the temperature, and let the warmth of the sun or the cool breeze ground you. Look up at the clouds. Even a short walk can reset your mood.
Take a breather anytime, anywhere. Pause for a minute. Take a deep inhale that fills your belly, hold it for a beat, then exhale slowly and completely. Repeat for a minute and let your nervous system settle.
Try a yoga moment. Stretch at your desk or in your living room. Reach your arms overhead, fold forward, and gently move your body. Even a few simple movements can release tension and wake you up.
Water works. A warm bath or shower is one of the simplest ways to relax your muscles and take a break from screens.
Call a friend. Sharing a laugh or catching up with someone you care about is a natural stress reliever.
Sleep. Go to bed a little earlier. Read. Stretch. Let your body truly rest. Good sleep is one of the most powerful forms of self-care there is.
Take It a Step Further with Decatur Parks & Recreation
If you’re ready to turn these simple habits into something you can stick with, Decatur Parks & Recreation offers welcoming, low-pressure ways to build self-care into your week.
Wednesday Walks Get outside, get moving, and connect with neighbors during our weekly neighborhood walks.
2–3 mile guided walks through Decatur neighborhoods
No registration required
Drop-in Wednesdays at 10 a.m.
Meet outside the Decatur Recreation Center
It’s the perfect way to combine movement, fresh air, and community — three powerful stress-busters in one.
Deep Stretch / Yin Yoga Slow down and let your body truly unwind with this gentle, restorative yoga class. Yin and Restorative poses are held longer with support, allowing you to release tension in your muscles, joints, and connective tissue.
Thursdays at 10 a.m.
Instructor: Cheryl Burnette
Bring a mat and a yoga blanket or large towel
Fee: $60 Residents / $85 Non-Residents, or $15 drop-in
Most poses are done seated or lying down, making this a wonderful option if you want a calm, supportive way to stretch and relax.
Self-care isn’t selfish — it’s how you keep showing up for the people and things that matter. This Monday (and every week), give yourself permission to refill your tank. A little movement, a little stillness, and a little community can go a long way toward a longer, happier, and healthier life.
The school day begins early and depending on how a child arrives to school the start of the day is served with fresh air and energy raising pedaling. Students can be seen bicycling to school with parents or alone or possibly riding with others– along with a bike bus. A bike bus is a sticky idea, an intervention supporting active transportation by bike. Other ways students can gain transportation bicycling skills is attending bike camp. Bike camp is a summer camp offered through Decatur Parks and Recreation since 2016 where elementary to high school young people gain knowledge of the “rules of the road” and develop stronger bike handling skills to ride on different terrain and environments. Rules of the road are the following:
Ride on the right side of the road in the direction of travel
Ride is a way that keeps you visible and that is predictable
Be visible using lights, lane position, hand signals
Ride is a straight line
These are a few of the basic principles proven by data to be smart strategies when riding on roadways and trails. It is key for non-motorized and motorized vehicle drivers alike to have the same expectations for where and how a person riding a bicycle will ride, where they have both the right and access to be, and how to maneuver past one another at proper speeds and distances. Wally shares what safety means to them, “[I] don’t have to worry about getting hit by cars.” Wally went on to express even when feel like they are visible, motor vehicle drivers are not making the conditions feel like a shared space and behave in a way that prevents crossing the road. According to Geogia law [40-1(14), 40-6-29(a)], all vehicles including bicycles have full rights to the road and motor vehicles are to provide a 3-feet buffer to bicyclist when passing them riding [40-294(g)]. Not everyone is most interested in biking for “practical” reasons. Lucas said that he likes riding as a “fun sport” or “fun activity”. And no matter how one rides, the bike handling skills and rules of the road taught in a hands-on manner, creates foundational understanding where one will have necessary tools to ride for life.
During summer bike camp, the practice of bike handling skills in both simulated and real life, on the road or trail is a focus to our camp day. The skills range in difficulty from easy to more challenging, riding is a straight line, and riding is a straight line while looking over one’s shoulder to look for faster moving vehicles is an important skill. It is easy to also turn one’s bicycle left when looking over the left shoulder, gaining hand strength and bodily movement to roll straight without looking is a practice. We learn and practice other skills like quick stop and rock doge which are emergency skills everyone needs. Riding a bicycle is a life skill– a skill that is useful across one’s life space for multiple reasons, including, supporting mental health and wellbeing, physical exercise and wellness, social connection and belongingness, and economic benefits to self and local small businesses. For new riders like Sydney who learned to ride during the Beginner Bike Camp and after camp goes out riding with her parents for fun.
The goal of camp is for each child to optimize their hours of fun in the saddle, the belief centers on the idea that more one rides, the more likely the person will fall in love with not only riding a bicycle but with everything that is connected to being on a bicycle. Once camper, Stephen, said he came to came to learn “how a group of cyclists stay safe while riding on the road with cars.” Bike camp fosters a deeper confidence in one’s body and self to achieve a huge learning goal such as biking from one’s chose destination to another. It builds physical and mental strength and stamina. It builds one’s connection to their environment including to people and places in their neighborhood or in proximity to chosen life centers. At the end of bike camp, Stephen reported, [he felt] safer riding; I have a lower chance to get ran over… understand how cars are moving and feel more visible.”
The young people riders are acting by riding in and out of camp, learning and practicing the information shared, and these budding everyday riders are also thinking about safety to ease travel by biking. Knowing that riding a bicycle is complex, Sydney, the newest rider named “sidewalks” as her choice of getting around with ease. Iulia shared, that she would redesign the community to be more” inclusive so that it is easier for people living with a disability” [for convenient travel]. Iulia wants “cars and buses to have more awareness to people riding”. Iulia emphasized that having awareness would increase bikeability and make roadway conditions such that young people can bike without an adult. Lucas and Stephen shared biking in other cultural contexts. Many young people have a broad understanding of bicycling for transportation and fun, the different types of infrastructure, and the flexibility it creates for them to choose their own adventure. Lucas shared that his dream infrastructure would be separated and elevated bicycle highways mirroring the interstate highways. Lucas believes this design would make biking a viable option and “people can truly go from any place in Atlanta they want.”
Bike camp offers other benefits, such as social connection. For campers, many of the friendships extend from the classroom to camp and beyond. Campers also share what we do in camp with their friends, inviting them to join the community we form together. Iulia shares first that she comes to camp to see “friends” and the coaches. Iulia also shared that bike camp has helped her to “be a better biker and become more aware” of traffic rules and how motor vehicles travel as demonstrated using hand signals and looking over her shoulder to maneuver along her chosen route. Wally shared the sense of independence that is created by having their own transportation. Youth riders communicated that curiosity and adventure is why they ride. Each rider either named “adventure”, shared an adventure done with their family, and an unintended adventure. They identified better signage and wayfinding so don’t need to rely on digital devices for a map, more trail or street maintenance as it relates to bicycle travel, moderated slower-moving motor vehicle, and separated infrastructure to create more meaningful experiences.
The City of Decatur continues building towards a more bikeable community through education. Bike Camps are supported by Rashawn Jackson, Center Supervisor and Gael Doyle, Marketing and Communication with Decatur Parks & Recreation. Gael Doyle shared about the effort of Parks and Recreation to support bicycling in the city, “We’ve made great progress this year in helping people feel safer and more connected when biking around Decatur. It’s been inspiring to see how education and community partnerships are building a stronger culture of active transportation. Bringing the League of American Bicyclists’ LCI Certification Seminar to Decatur was a big step forward for our community. The group we certified has already led bike education classes and safety trainings across the city, helping riders of all ages gain confidence on the road. Biking brings people together, it is transportation, recreation, and community all in one. We’re excited to keep that momentum going toward a safer, more bike-friendly Decatur for everyone.” Education for cyclists is only part of safer streets. Drivers must understand how to ride with all ages and bodies riding bicycles and infrastructure design must be put in place to create the goal of a more active, health, and connected community.
Are you ready for summer? To learn more about bicycling in Decatur including signing up for camp, visit: decaturga.com/biking
Yogic breathing, also known as pranayama, is a controlled breathing technique that utilizes rhythm and repetition to achieve inner calm and lower stress levels. Consciously channeling the body’s natural cycle of inhalation/exhalation can have both immediate and long-term benefits, supporting physical, mental, and emotional health. Research shows that deep breathing can positively impact lung function, pain management, and digestion, as well as lower stress levels, improve focus, and help regulate emotion. There are many types of deep breathing techniques (you may already be familiar with a few), each with its own utility and advantages. Three-part yogic breathing requires special attention to the intake of air and the expansion of the diaphragm, resulting in a deeper, fuller inhalation. This technique is well-suited for both beginners and those with more experience with deep breathing exercises. Use it for when you’re feeling tense, unfocused, or depleted. Here’s how to get started.
Step 1: Preparation
Find a comfortable position. You can be standing, lying, or sitting. Place your right hand on your naval and your left hand across your chest. Now, close your eyes and breathe gently for 1-2 minutes, increasing awareness with each breath.
Step 2: Focus on the Diaphragm
After your lungs are warm, take a deep inhale through your nose, allowing the breath to fill the diaphragm and cause the lower belly to rise and expand fully. As you exhale through your nose, contract your abdominal muscles and draw in your belly toward your spine. Try to expel as much air from your lungs as possible, but be careful not to strain your abdominals or obliques.
Step 3: Add Thoracic Breathing
Repeat Step 2 with an added focus on the thoracic region or ribcage. Take a deep inhalation through your nose and channel this air into the ribcage so that it’s fully expanded. When you exhale, squeeze the air out of your ribcage and belly until they are empty.
Step 4: Put It All Together
Now, as you inhale through your nose, let your abdomen expand, followed by your ribcage, and finally, your upper chest around the pectoral muscles. As you exhale through the nose, remember to expel the air in reverse order, starting with your upper chest, then ribcage, and then the belly. The entire sequence should be cycled through around 10-15 times in a row per day.
Performing yogic breathing will immediately help oxygenate the blood and improve circulation, but more importantly, it will physically and mentally ground you in the moment. After a few cycles, the process of inhalation and exhalation will be second nature. Practice makes perfect.
Moderate resistance training helps strengthen bones, manage weight, and improve posture, sleep, mood, and endurance. The challenge is that fitting it in isn’t always easy — especially when you need to get dinner on the table.
The good news is that you don’t need a gym to fit in a workout; you’ve got all the equipment you need right in your home kitchen. Even a brief kitchen workout can help you maintain a consistent fitness regimen that you can later expand upon. And you might be surprised at just how effective some of these simple moves can be.
Kitchen Workouts You Can Try Today
Countertop pushups target your triceps, chest, and upper back. Face the counter, place hands shoulder-width apart, step feet backward into a plank, then slowly lower and push back up.
Stove squats work your quadriceps, glutes, and hamstrings. Stand with feet shoulder-width apart, interlace fingers behind your head, and squat as close to a 90-degree angle as possible before rising back up.
Lateral pan raises strengthen your back and shoulders. Hold a pan at your side with palms facing in, then slowly raise it to shoulder height and lower. Switch hands after each set.
Forearm plate lifts target hard-to-reach forearms. Hold a small plate, raise your arm to shoulder level with a bent elbow, and move your wrist up and down. Switch hands after each set. (If you feel the burn, you’re doing it right!)
Even a short round of these exercises can make a difference in strength and energy — no gym required.
Take the Next Step With Decatur Parks & Recreation
Once you’ve built some momentum at home, consider joining a Decatur Parks & Recreation class to keep the routine going strong. We offer a variety of programs that help build strength, flexibility, and balance in fun, supportive environments, including:
Senior Functional Exercise classes that focus on safe, effective strength-building
Tai Chi/Qigong for balance, relaxation, and gentle movement
Aerobic Dance and Group Exercise classes to keep your energy up while connecting with others
Whether you’re squeezing in countertop pushups while dinner simmers or joining neighbors for a class at one of our centers, fitness in Decatur is always within reach.
Every year, communities around the world take part in Car Free Day to reimagine what our streets and neighborhoods could look like with fewer cars and more people walking, biking, or using public transit. Here in the City of Decatur, this day is a perfect opportunity to highlight the many ways our community supports active transportation and the environmental benefits that come with it.
Decatur is a city designed with people in mind. With an extensive sidewalk network, bike lanes, multi-use paths, and three MARTA stations, getting around without a car is easier than ever. Many of our neighborhoods are part of Decatur’s “10-minute community” vision, where schools, parks, shops, and restaurants are all within a short walk or bike ride. Choosing these options for even a few trips a week can make a meaningful impact.
Going car-free, even for a day, has real benefits. Every mile walked, biked, or taken by transit helps reduce air pollution, lower greenhouse gas emissions, and ease traffic congestion. On top of the environmental impact, active transportation supports personal health, encourages social connections, and creates safer, more vibrant streets for everyone.
Whether you walk your child to school, ride your bike to work, or hop on MARTA to meet a friend, Car Free Day is a reminder that the choices we make about how we travel matter. By embracing active transportation in Decatur, we not only help protect our environment but also strengthen the sense of community that makes our city unique.
So this Car Free Day, leave your car at home and take advantage of all the ways Decatur makes it easy to get around sustainably. Together, we can create a cleaner, healthier, and more connected city.
The City of Decatur has recently submitted its application to the League of American Bicyclists to renew our status as a Bicycle Friendly Community (BFC)—and this year, we’re aiming higher. Decatur currently holds a Silver-level designation, and we are working toward achieving Gold.
As part of the review process, we want to hear directly from those who ride—or want to ride—here in Decatur. To better understand local bicyclists’ experiences, we’ve developed a public survey open to anyone familiar with or interested in bicycling in our community. Whether you’re a daily commuter, a weekend rider, or a parent biking with your kids, your input matters. Your feedback will help the League and the City identify strengths, challenges, and opportunities to improve bicycling conditions in Decatur.
Survey closes: Sunday, October 5 BFC award results announced: December Time commitment: 10–15 minutes (all questions optional)
Repair Stations: Free public bike repair stands located at key spots around the city.
If you have any questions about the survey or Decatur’s bicycling programs, please contact Gael Doyle, City of Decatur Parks & Recreation Department, at gael.doyle@decaturga.com.
Thank you for sharing your input and helping us move toward Gold and create a Bicycle Friendly Community for everyone.
There’s no substitute for being outdoors. Fresh air, sunshine, and a breeze through the trees can do wonders—especially after time indoors. This summer, let nature be your gym and Decatur’s parks your playground.
From Glenlake Park to Legacy Park, Decatur offers plenty of outdoor spaces to support your fitness goals while connecting with nature. Whether you’re looking for a high-energy workout or a relaxed afternoon, there are plenty of options:
Biking Hop on a bike and explore Decatur’s network of bike-friendly streets and trails. Even at a casual pace, cycling helps boost cardiovascular health, reduce stress, and improve mobility. Be sure to wear bright clothing and use bike lights for safety—especially if you’re riding near busy intersections.
Gardening Scott Park’s community garden is more than just a space to grow veggies—it’s a wellness hub. Digging, weeding, and watering not only build strength and flexibility but can also boost mood and vitamin D exposure.
Nature Hikes Join the City’s Urban Naturalist for a guided nature walk or hike around Legacy Park. Walking among native plants and wildlife offers physical benefits and a major mental reset. Don’t forget to check out upcoming hikes on our social channels @decaturparksandrec
Swimming Cool off with a swim at Glenlake, Ebster, or McKoy Pool. Swimming offers a full-body workout that builds strength, endurance, and heart health—plus, it’s the perfect escape from the Georgia heat.
And speaking of heat… stay hydrated! Summer temps in Decatur can rise quickly, so always bring a reusable water bottle. Drink water before, during, and after activity—even if you don’t feel thirsty. Your body will thank you!
Ready to get moving? Explore all the summer programming and outdoor spaces Decatur Parks & Recreation has to offer at decaturga.com/parksrec. Let’s make this summer one of play, movement, and community connection.
Are you prepared for summer? Well, it’s not all about packing the perfect beach bag. Elevated temperatures, long afternoons, and increased sun exposure present a handful of health hazards unique to the season. If not careful, a summer afternoon by the beach or poolside picnic can lead to dehydration, heat exhaustion, sunburn, or worse. For these reasons, you’ll want to take the necessary precautions when spending extended time outdoors. Don’t worry, though. By following a few tips and protocols, you can enjoy all the festivities summertime has to offer—minus the sunburn.
Drink Lots of Water: Dehydration is one of summer’s greatest dangers. Bring a reusable water bottle whenever you’re outside, and if physically active or exercising, supplement your water intake with electrolyte beverages, like sports drinks or coconut water. Aim for at least six cups of water daily.
Protect Your Skin: The sun may feel warm and inviting, but its rays can seriously damage your skin. We recommend using a broad-spectrum sunscreen SPF 30 or higher—even on a cloudy or overcast afternoon—and reapply throughout the day, especially if swimming. Opt for a mineral-based sunscreen with zinc oxide or titanium dioxide if you have sensitive skin or want to avoid certain chemical ingredients Tightly woven, dark-colored clothing can also help mitigate the harmful effects of sun exposure.
Eat Hydrating Foods:Foods with high water content can help supplement your water intake and prevent dehydration. Try snacking on fresh vegetables and fruit instead of salty chips and pretzels. Cucumbers, bell peppers, lettuce, zucchini, watermelon, pineapples, and strawberries are some of the most water-rich foods.
Limit Consumption of Alcoholic Beverages: Alcohol is a diuretic, meaning it increases urine production and heightens the risk of dehydration. To stay hydrated, be aware of how much you’re drinking, and try to alternate consumption of alcoholic beverages with water or a non-alcoholic option.
Check for Rashes and Bites: Insects thrive during the summer months. When walking through woods, swamps, or tall grass, be mindful of ticks, mosquitoes, snakes, and poisonous plants. Use insect repellent and wear long pants and socks when possible. After being outdoors, remember to check yourself (and family members) for ticks.
Exercise During Cooler Hours: When planning outdoor activities or exercise, try to avoid the hottest time of day (between 12:00 and 4:00 pm). Aim to get out of the house in the early morning or evening for cooler temperatures.
Know the Signs of Heat-Related Illnesses: Heat exhaustion occurs when the body overheats and can’t cool itself down. Key symptoms of heat exhaustion include profuse sweating, clammy skin, muscle cramps, headache, dizziness, fatigue, and fever.
Stepping outside and taking a breath of fresh air can help you ease your mind during moments of stress.
The next time you feel overwhelmed, take a trip to a local park, trail, or wooded area and focus on all of the sights, smells, and sounds of the world around you. By paying attention to the sound of the wind, the heat of the sun, the smell of the foliage, you’ll slowly begin to release your stress and replace it with the inherent beauty of the outdoors.
Use this Monday to take a break from the pressure and pace of a busy day and enjoy the tranquility of nature. Being outside can improve your mood, and even help put things in perspective. Studies reveal spending time in nature can actually lower cortisol, a stress hormone, and have a positive effect on blood pressure, heart rate, and muscle tension.
This week, find happiness and relaxation by spending time outside. Bring a book, some music, or a snack, and enjoy the setting.
What’s the best way to accomplish your goal? — an important question that isn’t asked enough. We all have things we’d like to change or new milestones we’d like to reach, but rarely do we have the plan in place to make them happen. You can’t just think up a goal and go do it. You need to set the groundwork first.
The Healthy Monday SMART approach to goal setting is designed to help establish goals that are attainable and quantifiable, and therefore more achievable.
SMART stands for specific, measurable, attainable, relevant, and time-based. Think of the SMART method as a road map, leading you from milestone to milestone. By breaking down goals into specific, measurable, and attainable steps, you are more likely to stay focused and committed.
And the best aspect of the SMART planning is that it can be applied to any type of goal, whether it’s quitting smoking, cleaning up your diet, better self-care, getting more exercise, or starting that memoir you always said you’d write…
It might seem like a lot of steps, but using the SMART approach is actually pretty simple:
Pick a specific goal: run more, learn a foreign language, improve your cooking.
Make the specific goal measurable so that you can recognize when it has been completed: run a 5K, understand a foreign film without subtitles, cook a new dish twice a week.
Determine if the goal is achievable given your personal time constraints. If not, adjust to fit your schedule.
Really consider if the goal is There’s no point is setting an impossible goal; it will only discourage you from moving forward.
Create a timeframe so that your goal has a clear start and stop date. These boundaries can be applied to day-to-day accomplishments (running 15 minutes a day) or to longer goal setting (running a 5K next month).
By applying the SMART approach, you’ll constantly be making significant steps towards reaching your overall goal. The constant improvement is satisfying, and it will motivate you to keep going even through difficult days or periodic frustrations. Set yourself up for success by taking the SMART approach to goal setting. If you ever fall of track, you can always recommit to your goal or refresh your intentions next Monday.
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Gael Doyle
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