Find the Perfect Push-Up for You

September 16, 2024 by Leave a comment

The push-up is a fast and effective exercise that engages the chest, triceps, biceps, shoulders, back, and core. Executing the standard push-up requires a certain amount of base strength and flexibility, but there are numerous variations available to individuals of all ages and fitness levels.

Starting with a modified version of the push-up, such as the wall push-up or kneeling push-up, reduces risk of injury and establishes a clear path of progression. As you get more comfortable with the push-up motion, you can make adjustments to the form that will target different muscle groups and make the exercise more challenging. For example, placing your hands close together will target your biceps and triceps, while placing them far apart puts more strain on the chest and pectorals.

As you add more sets and variations to your weekly push-up routine, you’ll notice more toned and tighter muscles. Start your push-up journey this Monday, and experience firsthand the benefits of push-up progression.

Beginner: Wall Push-up

Wall push-ups focus on the shoulders and chest, without putting too much strain on your joints and back. To do a standard wall push-up:

  1. Start with your legs and feet together, standing about 2 feet away from the wall (the farther your feet, the harder the movement). Extend your arms straight out so that you palms rest flat on the wall at a shoulder-height with fingers pointed upwards. Your hands should be shoulder-width apart.
  2. Bend at the elbows and slowly lower your body towards the wall till your nose is a few inches away. Do your best to make sure your back and hips stay straight and aligned.
  3. Push back to starting position and repeat. Aim for 3-4 sets of 15 reps.

Intermediate: Kneeling Push-up

The kneeling push-up targets the chest and upper arms like the top of the shoulders (deltoids) and the triceps. By having your knees on the ground, you aren’t pushing up your full weight, which makes this exercise a good precursor to the standard push-up. To do a kneeling push-up:

  1. Get on your knees and place your hands on the floor shoulder-width apart. Tighten your core, and make sure your legs and knees form a straight line.
  2. Bend your elbows until your chest is a couple inches off of the floor.
  3. Pause for a second, return to starting position, and repeat. Aim for 3-4 sets of 20 reps.

Advanced: Classic Push-up

Why is the classic push-up considered advanced? Because, with proper form, doing a classic push-up correctly hits nearly every muscle from the waist up. To do the classic push-up:

  1. Start in a plank position: both hands on the floor shoulder-width apart, arms locked at the elbow, back straight and aligned with hips, and feet shoulder-width apart. Basically, try to think of the body as one giant line.
  2. Your chest/nipple should be directly over your thumb nail. Fingers should be splayed, and hands should be in a comfortable position on the floor.
  3. Inhale as you slowly lower your chest down to the floor, and exhale as you push the palms of your hands into the floor, bringing your torso, thighs, and chest off the ground.
  4. Return to starting plank position and pause a second before the next repetition. Aim for 3-4 sets of 15 reps.

Expert: Alligator Push-up

This version of the standard push-up requires a significant amount of core and arm strength. The alligator push-up (AKA croc crawl) differs from the standard push-up by targeting your core and shoulders, but it’s really a whole-body exercise. To do the alligator push-up:

  1. Start in a push-up position with arms and legs shoulder-width apart.
  2. Lower yourself until your chest and torso are as low as to the floor as they would be when doing a normal push-up. Brace your core and glutes to keep your posture flat and stable.
  3. Begin the exercise by bringing one knee up towards the elbow, while moving the opposite arm forward (the motion should feel like you’re crawling). Then repeat on the other side. Aim for 3-4 sets of 10-15 reps.

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Reward Yourself Every Monday for Sticking with Fitness

August 19, 2024 by Leave a comment

If you spent the past week keeping up with your fitness routine, then you’ve earned the right to celebrate this Monday! Sticking to a workout regimen is no easy task, especially when daily life is busy.

If you achieved any of your fitness goals, like losing weight or increasing the time you spent working out, there are ways to reward yourself that won’t sabotage your progress. Rewards are a great way to motivate you to keep pushing yourself toward next Monday’s reward.

Take a nap! You’ve worked hard, why not get some extra sleep? Sleep improves memory function, mental focus, and physical performance. By catching some extra z’s, you may have better workouts. That’s right, reward yourself with some downtime.

Treat yourself. A fitness routine can build up tension in your muscles, consider getting a massage or taking a bath with Epsom salts for tired muscles. Do something that makes you feel good, healthy, and relaxed.

Eat a good meal. Don’t overlook nourishing yourself as a reward. Cook up your favorite, healthy foods and make a great meal. Eating well can also improve your workouts.

Rewarding yourself is a way of thanking your body for all the hard work it does. Use Monday as a way of giving back to yourself, replenishing your reserves, and being grateful for all that you’ve achieved.

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This Monday, Start Slow to Build Up to Your Best Workout

August 12, 2024 by Leave a comment

Using Monday to begin a new fitness routine is a great step toward a healthier lifestyle. But before you begin working towards new fitness goals, make sure you start slow and give yourself time to ease into a new exercise routine.

It’s common to want to dive right in to a new workout, but it’s crucial that you prepare before starting that first set. Knowing how to do the exercise properly allows you to target the correct muscle and reap all of the benefits while avoiding injury. And many times, the proper form makes the exercise easier to execute.

The first step in preparation for your workout is to come with the proper equipment. Make sure you’re wearing comfortable, breathable clothes and sneakers. Have a bottle of water handy; it’s important to stay hydrated before, during, and after your workout. Once you’ve decided on an exercise routine, set a simple initial workout goal for yourself. Modesty is key, because if you overdo it the first time, you’re more likely to get frustrated, discouraged, or injured.

For example, if walking is your initial exercise of choice, start by aiming to walk at a moderate pace for about 10 to 15 minutes. If you’re looking to build muscle, start with the lightest weights possible or your own body weight. Many household items like water bottles or canned goods can be repurposed into mini weights, so give these a try if you need something a little lighter. If you’re hoping to do something more aerobic, start with short sets of low-intensity mini-workouts or even something as simple as walking up stairs.

Starting slow will not only prevent you from overdoing it, but it will help you assess your current fitness level. To get a better understanding of your progress, use Monday as the day to check in and see how far you’ve come. Plan to spend your first few weeks of exercising as a beginner; this warm up period will do your body a lot of good by easing it into a different physical routine. After your first week, see if you’re ready to move to the next level – then challenge yourself.

Work out the smart way by starting slow, and make every Monday the perfect time to recommit to getting active.

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August is National Wellness Month!

August 5, 2024 by Leave a comment

Celebrate National Wellness Month this August by prioritizing self-care alongside your ambitions and goals. Work, school, and family obligations often take up the majority of our time, but during National Wellness Month, we encourage everyone to take some time for themselves! Whether it’s taking a walk around the neighborhood or completing a simple meditation, there are many ways to find a few moments for yourself throughout the day.

Caring for our mental health is just as essential as our physical health. This Wellness Month, we suggest simple activities such as breathing exercises, affirmations, journaling, or reading a book. Spending time outside has been proven to improve mental health. Fresh air and sunlight help regulate circadian rhythms, ensure good sleep, and boost energy levels. Enjoying a good book outdoors is a great way to get these benefits with a low-stress, relaxing activity. Spend the afternoon at your favorite City of Decatur park to improve sleep patterns and overall mental health!

The Parks and Recreation Department also provides endless opportunities for staying active and boosting physical and mental wellness. From casual jogging through the park to attending regular fitness classes, Parks and Rec offer activities that are both rewarding and fun. Check out our Playbook for a complete list of activities!

Sometimes the best thing for you is to be with others in your life. Community and relationships are essential parts of wellness. Connecting with supportive friends, family, and community members plays a huge role in mental health and wellness. Being around those who care for us and whom we care for strengthens our sense of belonging and purpose, lowering the risk of depression and anxiety. This Wellness Month, we encourage you to connect with your community by joining a walking group or volunteer organization with your friends to get involved!

Wellness Month is a starting place to incorporate small changes, like a yoga class or neighborhood walk, into everyday schedules in a way that these healthy habits can be maintained throughout the year. Happy Wellness Month!

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Fuel Your Workout with Music

July 15, 2024 by Leave a comment

Why Do a Workout with Music?

Music and exercise go together like peanut butter and jelly. Do you have a favorite workout playlist? It’s worth putting one together. Exercising to music has some big, scientifically-proven benefits:

  • Music can boost your mood and stamina during a workout, which could make your sweat session last longer
  • Faster-paced music can increase your performance, whether that’s your pace, the number of repetitions you complete or the distance you travel
  • Music can distract you from the physical activity, making you focus less on fatigue

How to choose songs for your playlist:

  • Select songs that you enjoy – these will boost your levels of serotonin, putting you in a good mood
  • Pick songs with a fast-paced, steady beat; you may naturally begin to synchronize your workout with the tempo, and exercise harder
  • Add music that you have an emotional connection with: Not only will the song be inspiring, but it can also transport you to another

Some tools to help:

  • fm can help you find music that matches your ideal pace on a run, walk or bike ride
  • PaceDJ organizes music you’ve already downloaded into playlists that match your pace goals

To get you started, here are the top 10 songs about an active lifestyle:

  1. Take a Walk on the Wild Side through your local park.
    Click here for a list of Decatur’s parks.
  2. Hit the Road Jack and relieve all that stress you have.
  3. These Boots Are Made for Walking up a mountain.
  4. Running Down a Dream, toward a healthier weight.
  5. Sittin’ on the Dock of the Bay after a good swim.
    Click here for a list of Decatur’s pools.
  6. Life is a Highway and it’s great for biking.
    Join Guild+Journeyman for Friday & Saturday bikes rides – March through October.
  7. Born to Run, especially if it’s a Monday.
  8. Walk This Way to a healthier lifestyle.
  9. I Get Around…because I like to bike.
  10. Let’s Do the Twist, with some yoga.
    Check out all our yoga offerings at all 3 recreation centers!

Filed under Aquatics, Decatur Greenspaces, Decatur Parks & Recreation, Healthy Monday, Monday Campaigns, Walk Decatur, Yoga Tagged with , , ,

Discover the Benefits of Tai Chi: Mind, Body, and Spirit in Harmony

July 8, 2024 by Leave a comment

Tai chi is a Chinese discipline that unites the mind, body, and spirit, strengthening both your physical and mental resolve. Its basic principles include integrating the mind and body, controlling movements and breathing, and generating internal energy.

Why Try Tai Chi?

A 45-minute session of tai chi may not leave you drenched in sweat, but it offers numerous benefits. Regularly practicing a variety of poses can strengthen both the lower and upper body, improve flexibility, balance, and aerobic conditioning, and help quiet unruly thoughts. Like introductory yoga poses, tai chi movements are simple, low-impact, and easier on the joints and muscles, making them generally safe for any fitness level. Even people with certain health conditions can participate with necessary modifications.

Getting Started with Tai Chi

Tai chi can be practiced from the comfort of your bedroom or living room. Search online for videos from experienced instructors to guide you through the movements and methods. Remember to start slow, as these movements may not be appropriate for all fitness levels. If you have concerns or a history of injury, consult your doctor first to discuss the appropriate course of action.

Tai Chi Opportunities at Decatur Parks and Recreation

We offer various Tai Chi classes to cater to different skill levels and needs:

TAI CHI/QIGONG

  • Level: Beginners/Hybrid class
  • Description: A 60-minute class to restore energy, using Qigong/Tai Chi to help with balance and relaxation while building strength and flexibility. Low impact and accessible to most everyone.
  • Days: Wednesdays and Saturdays
  • Time: Wednesdays at 12 p.m., Saturdays at 9:30 a.m.
  • Instructor: Neil Norton
  • Fee: $60 R/$85 NR

TAI CHI PRACTICE

  • Level: Midlevel practitioners
  • Description: Uses robust Qigong practice with Yang Style Short Tai Chi form for a full-body, brain, and energy workout. This practice cleanses the system, refurbishes chi, and helps create a flowing practice. Prerequisite knowledge of some Qigong and Tai Chi Tang Short form is required.
  • Day: Mondays
  • Time: 5 p.m.
  • Instructor: Steve Dorage
  • Fee: $60 R/$85 NR

TAI CHI FLOW (LEGACY PARK)

  • Level: Advancing practitioners
  • Description: Utilizes robust Qigong, Tai Chi, and other internal practices to cleanse and refurbish the energy system. Basic knowledge of Yang Style Short Form and some Qigong is mandatory. The goal is to create a breath, balance, and body flow for better meditation in motion.
  • Day: Saturdays
  • Time: 11 a.m.
  • Instructor: Steve Dorage
  • Fee: $60 R/$85 NR

Join us at Decatur Parks and Recreation to experience the profound benefits of tai chi, and embark on a journey toward improved health, wellness, and inner peace.

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3 Chair Yoga Poses For All Fitness Levels this Monday

May 20, 2024 by Leave a comment

Chair Yoga Poses to Start Your Week

Yoga is relaxing. Plus, it helps stave off stress and anxiety, builds strength, improves cardiovascular health, and curbs low-back pain. Start your week moving with some chair yoga poses on Monday.

Adaptable to all fitness levels, anyone can do yoga. In a typical workday, it’s normal for tension to build up in your shoulders, neck, and back. Doing a few simple yoga moves can help relieve built-up tension. Chair yoga can reduce the strain and stress on your joints, can be done in the office or at home, and is highly adjustable for all the poses.

A few chair yoga poses to get you started:

Cow pose

Sitting in a chair without wheels, align your feet with your knees, place your hands on your knees, and sit upright. Then, gently flex your belly and move it forward, naturally rocking your hips forward, without moving the position of your head. This yoga pose relieves lower back and sciatica pain.

Cat pose

Sitting in a chair without wheels, align your feet with your knees, place your hands on your knees and sit upright. Without moving your hips or shifting in the chair, curl your head forward until you’re looking down, then your shoulders, and finally round your back. Think of a cat making a big stretch after waking up from a nap. This pose strengthens the spine.

Side angle

Sitting in a chair without wheels, bend over and place your right palm on the floor, outside your left foot. Extend your left arm up to the heavens. Turn your head to follow your left arm, to gaze at your left hand. Take a moment to feel the stretch, then do the opposite side. Place your left palm on the floor, outside your right foot. Extend your right arm up and follow it with your gaze to the right hand.  This pose improves the flexibility of your spine.

Synchronizing the breath with the asana allows you to stretch for longer plus reap the benefits of breathing: relaxation, calmness, tranquility, and a slower heart rate. You can destress and keep moving at the same time.

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Three Simple Steps for Mindful Walking On Monday

May 13, 2024 by Leave a comment

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.

Filed under Decatur Parks & Recreation, Exercise, Healthy Monday, Monday Campaigns, Walk Decatur Tagged with ,

Fuel Your Workouts with Positive Words of Affirmation

April 15, 2024 by Leave a comment

There’s a secret to staying active week after week, and it doesn’t come in a powder or a bottle. It’s actually all in your mind. For real.

Positive affirmations can help motivate you to pursue new healthy habits and overcome existing challenges by replacing that little negative voice in the back of your head with words of encouragement. Think of a positive affirmation as a mini, personal pep talk that you repeat to yourself in order to stay focused, driven, and inspired. These short phrases can be especially useful when attempting to recommit to an exercise routine or advance your level of fitness.

So how do you use positive affirmations to stay motivated? Although there is no set number of repetitions, saying your affirmation 20 times, 3 times a day is a good place to start. Other recommendations include repeating your affirmation for 5 minutes a few times throughout the course of the day. If you find it’s too much or too little, you can adjust to fit your own preferences.

We’ve assembled a collection of positive affirmations and inspirational words that will give you the clarity, belief, and ambition needed to tackle any obstacle and reach your fitness goals. Read the words below, and use this Move It Monday to harness the power of good thoughts.

For motivation

“As I exercise my body, my body will repay me with extra years of good health.”

“I am becoming closer to my true self every day. Every inch of physical progress brings me closer to that goal.”

“I am fit and healthy and I radiate happiness and love.”

For self-awareness

“My mission is to be the healthiest and happiest version of myself, I won’t allow myself to miss this opportunity to be physically active. I am doing this for me.”

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Achieve Your Fitness Goals with Family and Friends this Monday

April 1, 2024 by Leave a comment

A study looking at group fitness showed that physical, mental, and emotional quality of life improves when participants exercise together. It could also lead to a significant improvement in mood and well-being.

So, instead of working out solo, grab a friend, or your whole family. Here are some fun group fitness ideas:

  • Take a fitness class together like Zumba or Pilates
  • Walk or jog a Monday Mile
  • Grab some bikes and take a bike ride
  • Do some mini-exercises together
  • Sign-up for a dance class, where partners are part of the fun!
  • Roll out your mats and take a yoga class
  • Organize a game in a court, like basketball or volleyball

Do some group fitness with your family and friends on Monday to be happy and healthy, together.

Filed under Decatur Parks & Recreation, Exercise, Healthy Monday, Monday Campaigns Tagged with , ,

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