This March, The City of Decatur and Bee City USA-Decatur, GA (a.k.a. Beecatur) invite Decaturites to join residents of other cities nationwide in taking a month off from mowing to help feed pollinators. With roots in Great Britain, the initiative — originally called “No Mow May” — was launched in the U.S. in 2020 by the Bee City USA affiliate in Appleton, WI. It received widespread media attention in 2022 and many wondered if the program would eventually come to Decatur.
“Allowing flowering spring lawn plants like dandelions, violets, dead nettle, hen bit and others to grow unchecked for a month provides vital forage for pollinating insects at a time when food is otherwise in short supply,” says Peter Helfrich, chair of Decatur’s Bee City USA committee. “In Decatur, our spring pollinators begin to emerge in late February or early March, depending on the weather. Not mowing in May would do little to support them.”
But by choosing to forgo mowing during March, Decatur residents can help sustain honey bees, mason bees, mining bees, bumble bees, and other early spring pollinator species.
To let their neighbors know and to help spread the word, residents participating in No Mow March can pick up a FREE yard sign at the City of Decatur Public Works building (2635 Talley Street).
Observing No Mow March is a great start to helping pollinators in Decatur. To take the next step, Helfrich suggests adding native plants to your landscaping, and reducing or eliminating insecticide and herbicide use.
Physical activity comes with psychological and physiological benefits that can help improve mood and manage stress.
All forms of exercise — from walking and jogging to yoga and weight lifting — can help reduce feelings of anxiety and stress. Plus, many forms of movement are free, accessible to all individuals, and doesn’t come with any unpleasant side effects (when done properly).
Both high- and low-intensity workouts offer physiological benefits by triggering a series of chemicals events that help improve brain function and regulate mood. That means, regardless of your current level of physical fitness, there are plenty of exercises and movements you can practice — anytime or anywhere — to help relieve stress.
But how much physical activity is necessary to start feeling the benefits? The Mayo Clinic suggests doing 30 minutes of exercise a day for three to five days a week, but don’t feel like you have to get it all done in one session.
Beginning this Monday, try to record 150 minutes of physical activity per week by using our list of small steps to get you moving. Because getting active doesn’t have to be a workout.
One small step for mankind, one giant leap for your overall wellness.
We’ve all got busy schedules, but it’s important to remember to set aside time for some movement. It might be hard to believe, but it’s possible (actually, pretty easy) to go an entire day without having to walk more than a few hundred steps.
But making slight modifications to your daily routine can lead to monumental life transformations. Simple activities such as walking, gardening, or even climbing a few extra flights of stairs can positively impact your overall health, reducing the risk of developing diabetes and helping with weight management. If you want to expand your range of motion and incorporate more physical activity into your day, then you’ve got to go small and walk home.
Here is our list of other small changes you can make to your daily routine that can help you become more active.
Take a Lap (Around the House)
It might not seem like much, but tidying up the house or simply walking from room to room are two simple ways to re-introduce yourself to some low stress movements.
Wearable fitness devices like an Apple Watch or Fitbit can serve a number of functions like track steps and distances, measure the calories burnt, and monitor heart rate and sleep quality. Tracking your progress and seeing improvements will help keep you motivated and committed to your activity goals.
Suggest a “Walking” Coffee Date
We know that everyone loves a meet-up over coffee, but what if you could take your chat outside? Ask for your Joe to-go, and try walking and talking – you’ll get fresh air and extra exercise.
Park Far Away
May not seem like much, but those extra steps in and out of your barber shop or grocery store do add up.
No, this isn’t a way of tricking you into cleaning the stove top or lint-rolling couch cushions. By giving the house or apartment a thorough cleaning, you’re doing your body a lot of good by engaging muscles that you may not use otherwise. A little bit of elbow grease goes a long way.
Take a Class Outdoors
We’re not talking extreme kayaking or rock climbing. Learning a new skill that gets you out of the house — be it photography, birdwatching, or gardening — can help add a surprising number of steps to your daily routine.
Save the date: Saturday, February 17, 2024, from 1:00 pm to 4:00 pm, at Legacy Park, 500 S. Columbia DR. Experience the joy of planting and nurturing trees in your community!
🌿 Event Highlights:
Tree Seedlings Pick-Up
Hug a Tree Photo Site
🌲 Tree Options:
50 White Oaks
50 Yellow Poplars
50 Bald Cypress
50 Persimmon (Understory Trees)
📧 How to Participate: To secure your tree seedlings, simply email treepermits@decaturga.com with the following details:
Name
Planting Address
Number and type of trees requested
🚗 Drive-Thru Pick-Up: On 2-17-2024, swing by Legacy Park for a convenient drive-thru to collect your chosen trees.
🌳 Act Fast! Limited Trees Available: Due to popular demand, it’s first-come, first-served. Ensure your spot by sending those emails starting today!
Walking doesn’t always feel like exercise; you probably won’t work up a sweat or be sore the next morning. But walking is still a very beneficial form of physical activity that can improve your health and wellbeing in a number of ways. Besides helping with weight management, walking can also lower blood pressure and cholesterol levels, improve digestion, and a reduce the risk of developing type 2 diabetes.
But there are ways you can boost the benefits of walking even more.
With a few simple practices, you can upgrade your walk so that you are not only meeting your weekly physical activity goals, but managing stress levels and improving your strength and dexterity as well. Whether you’re zipping through the hallways at work, on a lunch break, or taking a stroll around the neighborhood before breakfast, try adding a few of the practices below to get more out of your walk.
This Monday, set the intention to “spice up” your daily walk with different strength-building, mindfulness, and breathing techniques that can be adapted to each individual’s comfort and ability level.
Mindfulness (5-4-3-2-1 Grounding Method)
When walking, use your five senses to focus on the moment as you move through your environment. Also known as the 5-4-3-2-1 grounding method, this technique can help reduce stress and keep you calm. First, acknowledge five things that you can see around you. Next, think of four things that you can touch around you (hair, hands, elbows, walls, desk). Third, listen for three things that you hear around you. Next, acknowledge two things you can smell. And finally, find or visualize one thing you can taste. For example, when walking outside, look at the different trees, plants, flowers, people, or cars; think of touching the gravel, grass, branches, or your hair; listen to the birds or the wind or the cars; smell the dew or freshly cut lawn; and visualize eating that sandwich from your favorite café. At the end of the process, you will feel focused and renewed.
Arm Circles
To improve your shoulder strength and range of motion, do some light arm circles as you walk. With straight arms, slowly circle your arms in both directions (ten forward, ten back). Be sure to keep your core engaged, chest open, and shoulders down. Inhale as you reach up and exhale as you lower your arms, working to initiate the movement from your back. Just mind your surroundings when engaging in the practice to avoid injuring yourself or others.
Deep Breathing
Incorporating deep breathing while you walk can help calm the body and mind. One breathing technique you can do is square breathing. It’s pretty simple: Walk 100 steps and pause, then inhale for a count of four, hold for a count of four, exhale for a count of four, and hold for a count of four.
Heel-and-Toe Walking
Heel-toe walking is a great technique to help improve balance and stability. To do the movement, walk for ten steps on your heels only with your toes raised off the ground, then return to normal walking for ten steps. Finish by switching to walking on your toes for ten steps. Repeat three times.
Speed Intervals
Quickening the speed of your walk is a great, low-impact form of physical activity. Once you are a little warmed up, try quickening your pace for a count of 30 seconds. Return to your normal walking pace and repeat as desired.
By adding different elements to your walk, you can work towards your physical activity goals while generating energy and focus for the rest of the day ahead.
A number of factors affect your heart health, with physical activity being one of the most important. Your heart is a muscle, and just like your biceps and quadriceps, it too benefits from a weekly workout. Because when your heart doesn’t get the care and attention it requires, problems can develop.
The American Heart Association recommends that adults get around 150 minutes per week of moderate-intensity aerobic activity. Some examples of moderate intensity workouts include fast-paced walking, water aerobics, dancing, gardening (it can make you happier, too), tennis (doubles), or biking. High-intensity aerobics, such as running, swimming laps, and hiking, are also beneficial, but make sure to consult with your physician before incorporating these exercises into your physical-activity routine.
Another important point to remember is that you don’t have to be “exercising” to stay active. Small adjustments to your day-to-day life, like sitting less or taking a few extra laps around the house, can contribute positively to your heart health. A great way to do this is to “habit stack,” or incorporate extra movement into your normal routine. Waiting for the coffee to brew? Walk up and down the stairs, do a quick set of squats, or get in a quick stretch.
This Monday, set a goal of getting in 30 minutes of physical activity, and try to keep it up for the rest of the week. If you don’t reach the 150-minute mark, don’t sweat it. You can always refresh your intensions the following Monday. Your heart will thank you.
While many may dismiss stress as just part of life, it’s actually known as a ‘silent killer’ as a result of the negative health outcomes it can trigger. Now is the time to listen to what your stress is saying before it stresses you out. This Monday, reconnect to your plan to stay fit and keep moving in order to reduce your stress level.
Having a full life is a blessing but it can also be stressful. You’re not alone: two-thirds of Americans are stressed out! According to the American Psychological Society, money and work top the list for stress triggers – and even a single late night can throw sleep patterns into a flap. We’ve all been there. Fortunately for us, scientists, researchers, and doctors are intent on studying and unlocking the patterns of stress. There’s plenty of good information available that can help us to effectively reduce stress levels and have better, fuller lives.
Exercise
According to experts and scientists (and your personal trainer), exercise is a fabulous stress-buster. The more sedentary you are the more stress you may have. The Mayo Clinic says that the benefits of exercise can include an improved mood, increased sense of calm, and uptick in endorphins. And studies show even short two-minute bursts of exercise 15 times a day can help you live longer – which gives new meaning to taking out the trash or a walk around the block!
#MondayMile
The Monday Mile is a fun way to walk off stress, get exercise, and be social. Walk a mile with friends, family, or co-workers, and enjoy the positive health benefits while socializing with others. All you need is two feet and a heartbeat!
Yoga and Meditation
Yoga provides benefits to your body and mind while gently releasing stress. It can refresh your mental outlook, reduce your stress levels, and increase your flexibility, muscle strength, and respiration. Meditation continues the work that you start in a yoga session. By committing to yoga, meditation, or quiet contemplation, you allow yourself to refocus, reset, and renew for the week.
This Monday, take a deep breath, inhale, and exhale to lower your stress levels and stick to your fitness plan, guided by expert advice on exercise, walking, yoga, and meditation.
In observance of Martin Luther King Jr. Day on Monday, January 15, 2024, the Decatur Parks and Recreation Department will be closed, resuming regular hours on Tuesday, January 16. This significant federal holiday, commonly known as MLK Day, commemorates the life and legacy of Dr. Martin Luther King Jr., a tireless advocate for racial equality, working classes, and the oppressed worldwide.
Dr. King’s impact is felt not only in history but also in preserved sites across the nation, including national parks and local communities that played a pivotal role in the Civil Rights Movement. In recognition of his birthday, entrance fees to national parks will be waived on January 15, making it the first fee-free day of the year. Additionally, MLK Day serves as a day of service, with thousands of volunteers participating in projects nationwide, including activities at national parks.
Locally, the City of Decatur is actively involved in the MLK, Jr. Service Project, a community-driven initiative aiming to support long-time residents and senior homeowners. The project assists in maintaining and repairing homes, allowing these individuals to continue living comfortably. City of Decatur homeowners who are at least 62 years old and meet specific criteria, including fixed or lower income, may qualify for assistance.
Since 2003, dedicated volunteers have contributed to the MLK, Jr. Service Project, installing handicap ramps, weatherizing homes, replacing rotten wood, and collaborating with professionals for plumbing, electrical, and HVAC work. Decatur residents interested in participating can pre-register to volunteer, or simply show up at The Solarium in Oakhurst during the designated shift times: Saturday 9-1, Saturday 1-5, Sunday 1-5, Monday 9-1, and Monday 1-5. Volunteers are encouraged to arrive at least 30 minutes before their shift begins.
Participating in the MLK, Jr. Service Project or visiting a local park on this day of service offers a unique opportunity to reflect on Dr. King’s legacy and the ongoing pursuit of civil rights in America. Let’s join hands in making a positive impact on our community and fostering the spirit of unity and service that Dr. King advocated throughout his life.
For more information and to register for the MLK, Jr. Service Project, visit mlkserviceproject.com.
Do you want to improve your strength, balance, and flexibility, have more energy, sleep better, feel happier, and reduce your risk of heart disease, type 2 diabetes, and certain cancers?
The answer is simple: start (and stay) active.
Regardless of your age or ability level, getting active—whether it’s walking, jogging, strolling, rolling, stretching, yoga, dancing, or weightlifting—can positively impact your physical and mental wellbeing and lead to a better quality of life.
But how?
Read on to learn how the benefits of regular physical activity can transform your day-to-day life.
Reach or Maintain a Healthy Weight
Inactivity is a major contributing factor to weight gain. Regular movement, like walking a Monday Mile or practicing yoga, can help burn excess calories and increase your metabolic rate, which may lead to further weight loss.
Strengthen Bones and Muscles
Breaking an ankle or fracturing a hip can take you out of commission for months. By engaging in moderate physical activity and/or weight training, you can maintain muscle function as well as build bone density.
Improve Heart and Lung Function
Staying active helps keep your heart and lungs healthy by lowering blood pressure, boosting good cholesterol levels, and improving blood flow and circulation. A consistent exercise regimen can help increase stamina, which in turn improves lung function and heart strength.
Sleep Better
Studies show that moderate aerobic exercise and can improve sleep quality and duration as well as boost energy levels the following day. Regular exercise has been found to be especially effective for aging populations who are experiencing insomnia or other sleep disorders.
Lower Risk of Developing Chronic Diseases
Yes, staying active really can reduce your risk of developing certain diseases. Even low-intensity movement like walking and tai chi can help prevent heart disease, type 2 diabetes, stroke, and certain cancers.
Reduce Pain
In many cases, moderate physical activity reduces chronic pain better than rest and inactivity. Several studies show that exercise can help control pain associated with various health conditions, including chronic low back pain and chronic soft tissue shoulder disorder.
Feel Happier
Physical activity stimulates the body’s production of natural feel-good hormones, which can help improve mood and self-esteem, while reducing feelings of stress and anxiety.
There’s no better way to start the week than with some physical activity. Make Monday your day to commit to some more movement and reap all the health benefits of regular exercise.
The Decatur Parks & Recreation Department is seeking passionate individuals to fill part-time roles as OST Counselors and Summer Camp Counselors. Be part of our vibrant team dedicated to creating memorable experiences and growth for our community’s youth!
Position Details: OST Counselor (Part-Time) Hourly Rate: $16.00 Responsible for engaging children with age-appropriate recreational, educational, and cultural activities.
Summer Camp Counselor (Part-Time) Hourly Rate: $16.00 Become a mentor, creating enriching experiences for campers through fun activities and guidance while ensuring adherence to DPRD guidelines.
Apply now and meet us on January 31st for a chance to join our community-driven team dedicated to fostering growth and fun!
Gael Doyle
Greg White
saraeholmes
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