Start the Week with Self-care

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From our friends at Healthy Monday:

Now, more than ever, it’s time to practice self-care and destress on Monday.

Sometimes, we forget the toll that hard work can have on our mind and body. This Monday, disconnect from stress with some quick self-care tactics for a happier you.

It doesn’t matter if you’re at home with kids or at work all day, stress happens to everyone. It’s natural to keep trying to fit in ‘just one more task.’ It’s also normal to feel that others are depending on you too much to take a break for yourself.

If you operate with the needle on “E” – empty – for too long, it’s actually counterproductive. Running out of gas helps no one, least of all, you. Instead, take time to fill up with a trove of self-care tactics that will last you a lifetime.

Here are some quick self-care tips you can do right now:

1. Go for a walk – Feel the air, a change in temperature or the warmth of the sun. Look at the clouds.

2. Take a breather anytime, anyplace – Take a pause with some deep breaths. Fill your belly with a good, deep inhale. Hold it for a beat, then exhale slowly and fully. Do this repeatedly for a minute or so, until you feel a sense of calm.

3. Yoga moment – At your desk or in your living room, do some relaxing moves. Try chair yoga or do a quick sun salutation. If you can’t do the whole sequence stand up, reach your arms up to the sun and look at your hands, swan dive with arms out at your sides, then touch your toes – or get as close as you can! Do this a few times, until you feel your body unwind.

4. Water works – Take a warm bath. This is also a way to take a digital break from your phone and/or computer.

5. Call a friend – Catch up and share the latest. This will boost your happiness and it’s a natural way to destress.

6. Sleep! – Here’s the prescription: Go to bed early, read, relax, do some bed yoga, sleep soundly, and wake up refreshed! It’s the perfect medicine for longevity, health, and balance.

Here are some self-care ideas that may take a little longer but are well worth it: cooking and savoring a good meal, exercising, attending a meditation program, reading a book, getting a massage, and spending time with your friends and family.

Indulge in health and wellness this Monday with self-care! You will have the perfect destress formula: a longer, happier, and healthier life. For more tips to take care of you, follow DeStress Monday on FacebookTwitter, or Instagram.

Destress Monday: Breathe!

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From our friends at Healthy Monday:

Are you drowsy during a meeting or sidetracked by distractions? Try some controlled deep breathing this Monday to fire you up and help make you more productive.

Revive! Try this easy one-minute breathing exercise that you can do anywhere and anytime:

  1. Inhale to the count of two
  2. Exhale to the count of two
  3. Inhale to the count of two
  4. Exhale to the count of three
  5. Inhale to the count of two
  6. Exhale to the count of four
  7. Inhale to the count of two
  8. Exhale to the count of five

Do it several times until you feel a boost of energy.

Deep breathing is an ancient practice that helps you focus and re-energize in modern life. And it works! Researchers have found it can optimize your heart and lungs as well as your autonomic nervous system, which controls your breathing, digestion, and heartbeat.

After this short breathing exercise, you’ll rejuvenate and be ready to dive into Monday and the rest of your week. Find more breathing exercises to destress, like square breathing, here.

 

Move it Monday: This Monday, Ink it in!

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From our friends at Move It Monday

Exercise is vital to a healthy life. But, it can be difficult to make time for it with a busy schedule. This week we share some ideas to fit fitness into your daily routine. Motivate yourself this Monday to make time for a workout – and continue throughout the rest of the week.

Exercise guidelines recommend that adults get at least 150 minutes of exercise a week, how you break that up is up to you. Carve out a regular standing time with yourself for fitness and make an appointment. The reason? If you have it in your calendar, you’re more likely to be mentally prepared and show up. Entries like “Swimming” and “Monday Mile” should become regular dates to motivate you to get a move on.

  1. Start this Monday and stick to it throughout the week. When you start the week with fitness, research shows it’s easier to stay motivated and inspired the rest of the week. Schedule time to take a class, go swimming, ride a bike, or go for a Monday Mile. Commit to get moving every Monday.
  1. Small steps can lead to big changes. There are a million things to do every day, and sometimes it feels impossible to get it all done. Scheduling in short bursts of physical activity throughout the day can add up to make a big difference.
  1. Schedule a power lunch. If exercising in the morning or after work isn’t always possible, makeover your lunch hour. Schedule a mid-afternoon yoga class or do a mini-workout at your desk. If it’s nice out, plan a Monday Mile, it’s only 2000 steps and takes less than 20 minutes.

This Monday, make the time to fit fitness into your busy schedule and commit to stick with it throughout the week. For more exercise tips and support, follow us on FacebookTwitter, or Instagram. We’d love to hear from you! Share your Move It Monday fitness successes.

Destress Monday: Walk It Off

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From our friends at Destress Monday:

Make Monday an occasion to try some mindful walking when you need to de-stress for a few minutes between activities.

Any style of mindfulness is a robust antidote to stress. Mindfulness engages your normal powers of awareness and is something you can do anytime, anywhere. Here are some steps to follow for a short and easy session of mindful walking:

  1. Pick a time in your daily routine to practice mindful walking for at least five minutes.
  2. Concentrate on the physical sensations of walking – the sights, sounds, and feelings of each step.
  3. If your mind wanders, gently return your focus by repeating “left, right” as you walk.

As you walk, pay attention to the physical experience of walking. Bring your attention to your feet, noticing the sensations of walking itself. Witness the heel, ball, and toe of each foot as it makes contact, over and over, in every step. Bring your attention to the breath and the rhythm of your stride.

Mindful walking is a form of mindfulness, which is a way to focus on the present and not get caught up in thoughts of the past or worries about the future, giving you a greater sense of well-being and relaxation. This naturally slows down your heart rate and lowers your blood pressure. Its benefits include: stress reduction, reduced rumination, and increased focus.

This Monday, no matter where you’re going or how fast you’re walking, use this tip to de-stress and slow down, yet keep moving.

For information about walking in Decatur, visit decaturga.com/walking.

Move It Monday

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Exercising together makes your whole family stronger! There are many quick and easy exercises everyone can do to stay fit together. This Monday, we’ll give you a few to start so you can continue throughout your week. It’s time to get moving with your whole crew!

Not only is your exercise regimen good for you, but it may also be good for your family members. Research has found that if one person in the family starts exercising, others are more likely to join in.

To ignite your Monday and accommodate all fitness levels, we’ve come up with four mini-exercise ideas for the whole family to enjoy.

Monday Mile  Do a Monday Mile! Map out a round-trip mile from your front door. All you need is a pair of sneakers! Depending on your fitness levels, you can walk or jog.

Yoga Anywhere, Anytime Try a short sequence together. Yoga builds flexibility, mobility, strength, and addresses many muscle groups. Use core yoga postures like downward dog, tree, and child’s pose. Yoga will surely bring some smiles. Do yoga in bedin a chair, or on a yoga mat!

Charity Walk Is there a cause that stands out for your family? Pick a charity and train for an upcoming run/walk event. This is a great opportunity to cheer each other on, build togetherness, and do good!

Family Repetitions Strength training is a key component of overall fitness. To accommodate all fitness levels, use soup cans or weights to get strong together. Grab the weights to work your arms, legs, and back. In the living room or backyard, have your crew do repetitions of bicep curls, lunges, and finish off with some squats. Bring it all together with a smile!

Your best fitness partners are sitting across from you every day at the dinner table! Move It Monday encourages families all over the world to kick off the week with exercise. We’d love to hear from you! Share your ideas with us on FacebookTwitter, or Instagram.

Move It Monday: Organize a Monday Mile

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Take the first step! This Monday, organize a Monday Mile with your peers. It’s a good opportunity to exercise, meet new people, see old faces, and catch up!

Exercising in a group can improve the community’s motivation, socialization, and safety.  Walking or jogging is for all fitness levels and is one of the simplest exercises anyone can do, with benefits like building muscles, better cardiovascular health, and boosting the immune system and overall mental well-being.

For information on walking in Decatur, visit decaturga.com/walking.

Move it Monday: Time to Move

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It’s time to take a stand and protest your chair! Use Monday as an opportunity to stand up more regularly. You will be toning your muscles and increasing flexibility and coordination.

Being a bit antsy could be a good thing! According to the Mayo Clinic, “Any extended sitting — such as at a desk, behind a wheel or in front of a screen — can be harmful.”  Over many years, sitting stacks up poorly against your heart, weight, circulation, and blood sugar, to name a few.

Start slowly. The point isn’t to stand all day but to remember to stand up or move around when you’ve been sitting for much too long.

  • Split your time between sitting and standing by letting a timer do all the work. Set it to remind you to stand up, move around, or stretch in 30-minute intervals.
  • On the phone? Stand up or pace.
  • Get a glass of water! Use hydration to remind you to get up.
  • At the office, stand up in meetings and suggest walking and talking instead of sitting.
  • At home, get up off that couch! Fit some steps in while watching TV, either by pacing or walking in place.
  • Do some standing yoga poses between long bouts on the computer.

Starting on Monday then continuing throughout the week, be creative and create excuses to get up more from a desk or couch. It will improve your posture, activate your metabolism, and can help you be more alert. Find us on social media to get more out-standing ideas! FacebookTwitter, or Instagram.

Rejuvenate Better With Sleep

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From our friends at the Monday Campaigns:

Happy Healthy Monday!

Not sleeping enough?  You’re not alone. 1 in 3 people do not get enough sleep. Rejuvenate this Monday with fresh techniques and strategies to put some z’s on your pillow.

Start Monday refreshed by having a healthy plan on Sunday to wind down and get a good night’s sleep. Sleep is the most powerful way we have to recharge and replenish. Waking up from a night of deep sleep can boost your energy, put you in a good mood, and make you feel optimistic. If you’re tossing and turning, it’s time for some sleep solutions.

Read some tips for getting a good night’s sleep on the Healthy Monday blog.

Move It Monday: Take Your Game Outside

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From our friends at #MoveItMonday….

Of course, you know time flies when you’re having fun. If your fitness routine needs some fun this Monday, try taking a class or signing up for group sports – volleyball, basketball, softball, or some ultimate Frisbee in the park. Plus, you can’t overlook the benefits, from stress reduction to making friends.

Exercising in a group can sometimes be even better than exercising alone. Studies compared the two and found regular group fitness classes can lead to a significant decrease in stress and an increase in physical, mental, and emotional quality of life.

See the advantages of exercising in a group here.

 

Destress Monday: Tackle Stress With Gratitude

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From our friends at Healthy Monday:

Power up your Monday with positivity by cultivating gratitude. You’ll experience more well-being, less fatigue, and a brighter outlook.

Feeling grateful is a seed, once planted, that never stops growing and giving back. Seeing the glass half empty, or feeling pessimistic, can be hard to shake. It can also stress you out. A great antidote is to generate some gratitude.

Click here to find out how.