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: Stay Hydrated!

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One thing to do before, during, and after a workout is hydrate. This Monday, keep in mind it’s always a good idea to stay hydrated, even if you don’t break a sweat. The best choice is always water!

Of its many benefits, water helps the heart pump blood, promotes digestion, prevents fatigue, and improves joint health. It’s a great way to stay hydrated and cool during your workouts. You can also blend it with lemon or lime juice to give it a natural citrus boost.

How much water should you drink? It’s a good question. Highly active people lose more water due to perspiration and weather conditions. Less active people who are healthy may not need to drink as much. Don’t wait until you’re thirsty to have a drink of water, signs of thirst could mean you’re already dehydrated. The easiest way to check for dehydration is to pay attention to the color of your urine: Pale and clear means you’re well hydrated, if it’s dark, you need more.

Take a moment this Monday to fill a glass and take a long, cool sip! It will perk you up and re-energize you because it’s refreshing. Continue the habit of drinking water throughout the week so you’ll be hydrated for your next work out or MondayMile.

Reach out on FacebookTwitter, or Instagram and let us know how you incorporate drinking water into your MoveIt Monday activities!

Move It Monday: Stretch Away Stress

From our friends at  #MoveItMonday?

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 yoga on Monday.

Click here for a few poses to get you started.

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.

Move It Monday: Time to Move!

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From our friends at Move It Monday:

Ready to #MoveItMonday?

Even the simplest movements and exercises can benefit your health. This Monday, incorporate some low-impact exercises into your day.

It turns out movement, no matter how limited, has big impacts on your overall mental and physical health. Evidence shows regular exercise prevents bone loss, increases muscle flexibility, and reduces incidences of heart disease, hypertension, and other chronic conditions.

See our low-impact exercise ideas here.

Move It Monday: Visit a Park

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From our friends at the Monday Campaigns:

Ready to #MoveItMonday?

Being outside can greatly contribute to your health and wellbeing. On Monday, try visiting a park for a fresh perspective on your workout.

According to studies, parks are beneficial. They promote physical activity, improve mental health, and even have the potential to reduce health care costs. Being outside also means your vitamin D levels will increase, you might be happier, and your concentration levels may improve.

Be sure to visit one of Decatur’s many parks and greeenspaces. Click here to find one near your home. Did you know that there is adult outdoor fitness equipment at McKoy Park?

See our ideas for enjoying Move It Monday in the park.

March is National Nutrition Month

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From our friends at Move It Monday:

When you’re getting ready for your next workout, remember that you’ll need to fuel up before and after you get moving. The right foods will help you get the most out of any exercise you choose to do and help your body recover when it’s over. This Monday, make sure your grocery list includes nutritious foods that will do your body good!

Even if you stick to low-impact exercise, eating the right kind of nutritious foods will help optimize your workout and get you in shape to come back for more. When it comes to fitness, think carbs! Carbohydrates are the key to fueling your workouts and helping you recover later. As a pre-workout food, reach for fruits and vegetables or whole grains. Save protein for after your workout since it digests more slowly and might slow you down.

One thing to do before, during, and after your workout is hydrate. The best choice is always water! You can also blend your water with fruit juice to give it a boost of natural carbohydrates. It’s always a good idea to stay hydrated, even if you don’t break a sweat.

If you do engage in exercise that is more high-impact, pay closer attention to the foods you eat as well as staying hydrated. Vigorous activity will make you sweat and you’ll have to replace the water you lose. Increase your usual water intake and eat hydrating fruits and vegetables like watermelon, celery, cucumbers, and strawberries. One excellent option post-workout is milk, which not only provides the benefits of hydration but also contains protein to repair your muscles.

Starting a healthy diet and regular exercise this Monday will not only benefit your physical health, they can provide the energy that you need to power through your busiest days!