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.

Where Will YOU Walk in April?

Active Living Invites You to our Walking Book Club in April

The weather is getting warmer and spring is on the way.  To enjoy the outdoors, please join us for the inaugural Walking Book Club led by Active Living Board member Shelly Head. We will read a few chapters every week to discuss during our walk around Decatur. 

Our first book is Vanishing Acts by Jodi Picoult.  There are multiple copies available through the Library as well as Amazon, Half Price Books and Hoopla or consider ordering it from Little Shop of Stories.  For our first meeting, read pages 1-52  or until the Andrew  chapter. 

The walk will be easy and approx. 1-2 miles.   Meet in front of the Decatur Recreation Center and be ready to walk at 9 am. Group size limited to eight. Registration and masks are required to keep COVID protocols.

Group will meet every Saturday morning at 9 am. Register here: https://www.signupgenius.com/go/70A0E48A8AB29A2FF2-walking.

For more information contact Cheryl.burnette@decaturga.com.

Do a Monday Mile for your Heart

From our friends at the MondayCampaigns:

February is American Heart Month and we’re highlighting some of the positive impacts physical activity can have on your heart. Being more active can offer many benefits to your health. It can help reduce stress, build muscles, and increase your endurance. It can also boost your heart health!

Walking is something many of us do every day, several times a day. When it’s done for more than 30 minutes a day, it can be a great exercise for people at almost any level of fitness.

Here’s why just 30 minutes of walking a day can make a difference.

Boost Your Mood with a COVID-friendly Walk

From our friends at MoveItMonday:

Even as COVID-19 requires us to take extra precautions when socializing with family, friends, and colleagues, you still have plenty of options when it comes to securing a walking partner. Walking is a key component of physical activity for all ages and abilities; and as many of us are spending more time indoors, a daily walk can be the perfect opportunity to get up from your chair and take in some fresh air.

Check out our tips for enjoying a safe partner walk.

When it comes to fitting in your walk, get creative!

You don’t have to do your 30 minutes of daily physical activity all in one shot. Find creative ways to incorporate more walking into your normal routine.

Daily physical activity is the foundation of a healthy lifestyle, and it’s recommended that able-bodied adults get in at least 30 minutes of exercise—whether it be walking, jogging, running, weight training, or dance—five days a week.

But what if you don’t have a 30-minute block of time to spare? Well, you don’t have to do all your physical activity in one shot. Many times, it’s actually easier and more convenient to work in those low-intensity movements throughout the day. All it takes is a little creativity.

One of the best ways to boost your step count is to incorporate as much walking into your daily routine as possible. For example, when you’re out and about running errands, try parking farther away from the grocery store, veterinarian, shopping center, etc.; you’d be surprised how many steps you can accrue making this one tiny adjustment. A socially distanced walk with friends or family is another way to get moving. Use your next coffee date as another opportunity to get in extra steps.

Even shopping can be a source of physical activity. Save your online ordering for another week, and try going to the mall, where you can briskly move from store to store. And let’s say the weather is dark or damp or just dreary, well, there’s an easy solution — get your walk in at home. The next time you’re tidying up, preparing a meal, or streaming Netflix, consider taking an additional lap or two around the house. If you’re able to use your stairs without discomfort, go up and down a couple extra times.

This Monday, use your imagination and think about how you can effortlessly add more steps to your daily routine.

Don’t forget about our new programs! Sign up NOW

Just like the image says, “We’ve miss you so much!” So much that we are happy to tell you about our new programs below.

Decatur Walking Group will meet on Wednesdays at 9 AM. We will start and end at Decatur Recreation Center. You must pre-register for the walk, wear a mask, and we will practice our social distancing guidelines.

Kaiser Permanente Virtual Bingo on Wednesday, September 23rd at 11 AM.

Kaiser Permanente Virtual Grassroots: Stress Management class on Wednesday, September 30th at 11 AM.

If you are interested in registering for one of our programs please reach out to Sara Holmes at sara.holmes@decaturga.com or 404-360-0067.

Move It Monday: Mindful Walking

monday

From our friends at the Monday Campaigns:

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.

Take a Breath-Awareness Walk

walking-meditation

From The Walking Deck:

Our breath powerfully links body and mind – an unconscious process that can be made conscious. Deep breathing balances body mind, and spirit. Blending your walk with deep-breathing exercises is natural and restorative.

  • Find a comfortable pace
  • Draw attention to your breath
  • Make no effort to change it, simply observe as you breathe in and out.
  • Notice your belly and torso expanding, and feel the breath as it moves in and out of your nostrils.
  • Repeat to yourself: I am breathing in, I am breathing out….
  • With each exhale, imagine that any tension you are holding is pouring out; let go of all the things you no longer need.
  • With each step, feel your shoulders growing lighter as you let go.
  • Imagine your heart opening, embracing what is new and now able to enter into your life.
  • Enjoy feeling lighter, clearer, and more refreshed when you are finished.

 

Don’t forget to sign up for our June Walkathon! Complete the walkathon to receive a Walk There Decatur bandanna.