Stay Focused and Motivated

From our friends at MondayCampaigns.org:

Positive affirmations are words of inspiration that you can use to silence those negative thoughts. A positive affirmation is like a mini mantra that you can repeat to yourself throughout the day to stay focused, driven, and motivated. Flooding your mind with positivity generates the energy necessary to push yourself to the next level, whether that means starting a new healthy habit, reducing stress levels, or making a career change.

Try our Monday Mantras.

Have a Good Night’s Sleep

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From our friends at MondayCampaigns.org

Lack of sleep can lead to burnout and can trigger or exacerbate a number of physical and mental health issues, ranging from chronic pain and high blood pressure to anxiety and depression.

And although we may be aware of the consequences of getting too little sleep, that doesn’t make going to bed any simpler. Thankfully, there are proven methods to improve the duration and quality of your sleep. Dr. Pooja Amy Shah, assistant professor at Columbia University and an authority on integrative medicine, offers a number of different techniques that you can incorporate into your nightly ritual to make falling asleep easier.

Read more here.

 

 

 

 

 

 

Find the Perfect Push-up For You

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From our friends at #MoveItMonday:

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.

Find out more here.

Bring Harmony to Your Home Office

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From our friends at The Monday Campaigns:

Working from home has both advantages and drawbacks. Sure, we can take meetings in our pajamas and make yogurt parfaits for breakfast, but the concept of a “home office” risks blending the critical line that separates your work and your personal life.

Creating a dedicated home workspace can help reestablish those boundaries. By removing clutter and doing a bit of decorating, you can reduce distractions, improve your productivity, and mitigate stress when you are working from home. This Monday, use the tips found here to carve out your own peaceful workplace

Move It Monday: Exercise Outdoors

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From our friends at The Monday Campaigns:

There’s no substitute for being outdoors. The fresh air, the sunshine, the cool breeze — it’s all invigorating, especially if you’ve been cooped up inside. This Monday, let nature be your gymnasium by adding some outside-activities to your workout routine.

Exercising in a park or wooded area, especially during the summer months, is an excellent way to experience all the sights, sounds, and smells of nature while also getting in your daily physical activity.

But what can you do to stay fit outdoors? A whole lot. Sure, you can start with a simple jog to warm up, but there are many more interesting/exhilarating activities you can do outside, depending on the type of adventure you seek.

Biking

Even at a leisurely pace, biking offers a number of health benefits including increased cardiovascular ability and muscle strength, decreased stress levels, and improved posture and mobility. When riding in the park, try to wear bright or fluorescent colors so that pedestrians can easily see you from a distance away.

Gardening

Weeding, planting, watering, and harvesting can do you a lot of good. Gardening has been shown to improve vitamin D exposure, boost mood, and reduce risk of dementia. Squatting, bending, and sweating is good for the soul as well as joint health and mobility.

Lawn Sports

Frisbee, croquet, and horseshoes don’t have to be relegated to backyard cookouts. These leisurely sports can be a great source of low-intensity physical activity. They’re mobile, simple to set up, and they can be quite entertaining if you’ve got a competitive side.

Nature Hike

It can be through a park, wooded area, or even your own backyard, taking a nature hike (or walk) is one-part physical activity, one-part stress relief. Call your local park service; they should be able to direct you to a list of approved trails and hikes.

Swimming

Lake, pond, or pool, swimming is a great aerobic exercise that will keep you cool and refreshed (and maybe a little out of breath). Try doing laps or make a game out of it if you’re with a friend or partner.

Move It Monday: Stretch for Flexibility

 

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Flexibility influences all other forms of exercise. Most importantly, better flexibility makes every-day activities easier, from getting out of bed to walking up stairs to reaching a high cabinet.

Try these 3 stretches to improve mobility and reduce risk of injury.

Move It Monday: Practice Your Balance

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Exercise is more than just aerobics and strength training. Balance is a lesser acknowledged component of physical fitness, but it is an essential element that can dramatically reduce your risk of injury. Good balance makes everyday activities easier, but it also benefits body awareness, coordination, joint stability, reaction time, and general long-term health.

Try these exercises to feel more stable.

Move It Monday – Dance your way to happiness!

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Want to have fun and still get some cardio? We recommend a little boogie-woogie. This Monday, dance to improve your mood, your heart, and your life!

No matter what kind of dance you do – swing, waltz, tap, modern – when you dance, you move your arms and legs and strengthen your core. This adds up to great cardio, which means weight management, a stronger heart and lungs, and reduced stress.
Click here to learn all the physical and mental benefits of dancing.

Move it Monday: Tune in to Tone Up

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From our friends at MondayCampaigns.org:

Even when we can’t get moving in the company of others, we can still exercise “together.” Numerous services exist that can bring your favorite fitness class — HIIT, spin, yoga, Zumba, kickboxing, dance — to your computer monitor, television screen, or smart phone. Many of them offer their tutorials, videos, and guided workouts at no cost or as part of a free trials, while others might require a monthly fee.

And we’ve got a list of them  below. Use this Monday to reconnect with your old workout buddies, join a new fitness family, or experiment with some different types of exercise — Zoom dance party anyone?
Click here for our favorite online group fitness classes.

Why not support a local business?

  • Decatur Healing Arts offers online streaming classes in Yoga, Qi Gong and more.
  • Body & Brain Yoga has a variety of classes.
  • Check out a barre class in the comfort of your home at Pure Barre Decatur.
  • FitWit offers online coaching and online fitness for children.
  • Rosalie at To the Beat Fitness offers free classes for seniors: Online Zumba Gold and Senior Fitness. There are other classes as well that you can pay for. She even offers an online Zumba Kids birthday party.

Let us know if you hear of others.

#stayactivedecatur

Enjoy Some Family Fun Yoga

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From our friends at TheMondayCampaigns:

Yoga is the ideal indoor-exercise. Requiring only a few square feet of space, yoga’s low-impact movements help support both the physical and mental well-being of you and your family.

What sets yoga apart from other forms of exercise is that it can be practiced by people of all different ages and fitness levels. Even with minimal experience, you’ll start feeling the benefits almost immediately, which is why a daily family yoga session is key to keeping everyone spry, stress-free, and occupied.

Click here for some yoga poses perfect for the whole family.