Use Monday to Stay on the Right Track

New routines can take some time to get going. If you’ve been trying to make your day more active, use this Monday to check in on your progress and to stay on track. Did you use January to make a new resolution? Consider Mondays instead! You can resolve to keep moving and try new activities every week. You haven’t fallen off the wagon yet! You might just need to make some minor adjustments.

Staying active can become second nature to you no matter what your fitness level is. In the beginning, keep track of how often you get up and move throughout the day and how much time you spend moving.

Experts recommend 150 minutes of moderate physical activity a week, or about 30 minutes per day, five days a week. You can build up to that kind of goal over time. For now, draw up an hourly schedule and note when you get up and what you do. If you find that you’re sitting for a long period of time, find an activity that will help break up that block of time.

You can use every Monday to reset your practice, add to it, or change it up if you want to do something more or less challenging. Changing your lifestyle is not a sprint – it can be done incrementally, over the course of time. You can hit the “reset” button every Monday and reach new goals every week!

Here are a few simple exercises that will keep you moving throughout the day:

Mini workoutsWhenever you can find a few moments, do quick exercises in short bursts that will get your heart beating and muscles moving!

Chair yogaIf you can’t leave your desk, take some time to stretch and prevent yourself from getting stiff. Bonus: A little yoga will help you reduce stress!

WalkingWalking is real exercise. Consider organizing or walking a Monday Mile. But if you can’t find the time to do that, take short walks throughout the day. Park your car further away from your destination instead of finding the closest spot. Take the stairs instead of the elevator. Walk during conversations or meetings at work. Every step counts!

It’s never too late to start being more active on a daily basis. Monday is a great day to start adding a little bit more movement to your day that can continue through the rest of the week!

Decatur Active Living’s Holiday Hours

Happy Holidays to all! Decatur Active Living facilities and programs will have a modified schedule until the New Year.

Decatur Recreation Center and Ebster Recreation Center will close on Thursday, December 23 at 2:00 PM through Monday, January 3.

Glenlake Tennis Center will be closed on December 24 and December 25 as well as December 31 and January 1. All other days have normal business hours.

Oakhurst Indoor Pool will have normal business hours except for the following dates:

  • Friday, December 23: 6:00 AM – 3:00 PM
  • December 24 and 25: Closed for Christmas
  • Sunday, December 26: 12:00 PM (noon) – 5:00 PM
  • Friday, December 31: 6:00 AM – 2:00 pm
  • January 1: Closed on New Years Day
  • Sunday, January 2: 12:00 PM (noon) – 5:00 PM

If you are in need of immediate assistance, please reach out to our front desk at 404-377-0494.

Gratitude Monday

It is the perfect time to reflect on what you are thankful for during Thanksgiving week. Our friends from DeStress Monday encourage us to reach out to the people in your life who make it special.

You are what makes Decatur Active Living so special! We are incredibly grateful for continued support and participation in our programs. THANK YOU for making Decatur Active Living so great.

Move It Monday: Try Habit-Stacking

From our friends at the MondayCampaigns.org:

We know what you’re thinking — what is habit stacking?

The idea behind habit stacking is simple: add a new behavior to your daily schedule by “stacking it” on top of an existing habit. The concept of habit stacking was pioneered by James Clear, author of the New York Times bestseller, Atomic Habits, and it is designed to help individuals incorporate more healthy behaviors into their lives without disrupting their normal routine. Seamlessly incorporating physical activity throughout the day can lead to weight loss and reduced instances of chronic illnesses such as diabetes or hypertension.

For example, many of us make coffee in the morning, and, whether you’re using a drip pot or French press, the brewing process takes between 5 – 10 minutes. During the time you wait for your coffee, you can easily add a new better-for-you behavior into your schedule, such as a few sets of high knees or a light jog-in-place.

By stacking enough of these habits, you’ll effectively incorporate a surprising amount of extra physical activity into your daily routine without even realizing it.

For ideas and to learn more, click here.

Move It Monday! Write Your Own success Story

From our friends at MondayCampaigns.org:

This Monday, keep a record of your workouts. Tracking your fitness accomplishments will help identify useful patterns, reveal a picture of your overall performance, and help you stay on top of your progress.

Previously, we’ve covered how and why to keep a journal. We’ll now share tips on what to write down to keep you motivated and inspired.

  • Set a goal. 10,000 steps in a day? 20 minutes of non-stop cardio three times a week? Three weight-lifting sessions in a week? 30 minutes of laps every Saturday? Whatever it is, put it on the horizon. This is your goal.
  • Keep track. Track your numbers every day and be accountable. A possible entry would include: Date, exercise, time, distance, and any other miscellaneous notes – like how it made you feel or what you might need to change to bring you closer to your goals.
  • Find activities you enjoy. When you’re invested and having fun, you’re more likely to want to achieve your fitness goals. Be adaptable, not only will you work more muscles, but fitness may be less routine and more fun. Also, consider making fitness more social by inviting your friends or taking a class.

This Monday, use your personal data to see the big picture. When you see all your fitness accomplishments in one place, you’re more likely to feel a sense of completion and be motivated to achieve your fitness goals. Plus, it feels good!

Move It Monday: Speed Up Your Monday Mile

From our friends at the MondayCampaigns.org:

It may seem like a leisurely activity, but walking is most definitely a workout. Moving at a brisk pace—whether it’s around the neighborhood, through the park, or up-and-down city streets—can help improve endurance, heart health, bone strength, flexibility, and weight management. And since it’s a low-impact exercise, walking is an excellent option for people of all ages and ability levels.

Here’s how you can take your Monday Mile to the next level.

Use Movement to Boost Your Mood

From our friends at the Monday Campaigns:

Physical activity is a key component of a healthy lifestyle, but regular movement—whether it’s dance, running, tennis, or yoga—can also have an immediate impact on your mental health and well-being.

Many forms of physical activity offer physiological benefits because they trigger a series of chemicals events that help improve brain function and regulate mood. And regardless of your current level of physical fitness, there is an endless number of exercises and movements you can practice—anytime or anywhere—to help relieve stress.

But to truly take advantage of the benefits of physical activity, one must understand the basics of how the different exercises and movements affect the body and mind.

Destress Monday: Practice Positivity

From our friends at the MondayCampaigns:

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.

Read our positive affirmations and use this Move It Monday to harness the power of good thoughts.

Find Solace in the Healing Power of Nature

From our friends at Mondaycampaigns.org:

Nature is medicine for soul. Walking outside, whether through a wooded trail, public park, or breezy coastline, can have a miraculous, almost magical, impact on our mental well being. The healing properties of the outdoors is well documented by scientists and spiritualists alike, with almost every culture around the globe demonstrating a certain degree reverence and respect for the planet.

Connect with the planet this Monday with the help of a mantra.

Try Some Mindful Walking This Monday

From our friends at the MondayCampaigns.org:

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.