Have you ever been winded after a bike ride, found yourself panting during a run, or felt tired after climbing the stairs?
The way your body responds to physical exertion is linked to your level of endurance. Endurance, along with balance, strength, and flexibility, make up the four core elements of personal fitness. Endurance exercises are also commonly referred to as aerobic exercises because they require the pumping of oxygenated blood to the working muscles. Aerobic exercises cause you to breathe faster and more deeply while also raising your heart rate.
Healthy adults should aim to get 150 to 300 minutes per week of moderate-intensity aerobic activity. Incorporating regular aerobic workouts into your weekly fitness routine can help you stay healthy by reducing the risk of major health conditions such as obesity, heart disease, diabetes, and high blood pressure.
Endurance training can be intimidating at first, especially if you haven’t attempted a lot of medium-intensity workouts in the past, but you’ll be glad to know that aerobic exercises encompass a broad range of activities including speed walking, jogging, running, biking, swimming, dancing, kickboxing, or team sports like basketball, soccer, and football.
So where should you start?
Building up your endurance can be fun as long as you take it slow and safe. First, make sure the body is warmed up by taking a short walk or jog before engaging in any form of aerobic exercise. Next, start with 10-15 minutes of an aerobic exercise of your choosing such as jogging, swimming, or spinning on a stationary bike. Afterwards, take stock of how you feel and listen to your body; you don’t want to over exert yourself. Remember to take it one day at a time, and continue building upon your progress by increasing the time or intensity of your aerobic workouts.
Walking is a convenient exercise for individuals looking to incorporate more low-impact physical activity into their daily routine.
Adopting a consistent walking routine is an important step towards an overall healthier lifestyle and can help reduce instances of chronic illnesses such as diabetes and heart disease; but even an activity as straightforward as walking requires a little bit of planning.
First, set a daily or weekly walking goal, such as walking every Monday morning, that focuses on either distance, pace, duration, or some combination of the three. The US Department of Health and Human Services recommends able-bodied adults engage in at least 150 minutes of physical activity each week, so getting in around 30 minutes of walking a day, five days a week is a good goal to work towards. If 30 minutes is too much, start with 15 minutes and add an additional 5 minutes every subsequent day until you reach 30 minutes.
Second, as with any new physical fitness routine, it’s important to go at your own pace and aim for steady incremental progress. Dramatic changes don’t happen overnight, so trust the process, and help yourself stick with it by making your walks easily accessible.
Lastly, make sure you have the proper equipment and footwear. A high-quality pair of walking shoes with proper padding and enough space between your toes and the front of the shoe will make each step smoother. There are other features — an Achilles tendon protector, heel collar, gel or air midsole — that will ease the impact on the joints and reduce the chances of injury.
This Monday, write down your goals and make sure you’ve got some supportive shoes.
In recent times, the challenges to maintaining a healthy lifestyle have increased. As our lives have become more hectic and digital screens more pervasive, the battle against sedentary living and poor nutrition has intensified. That’s why November is so important; it’s Healthy Lifestyles Month, a time to remind ourselves of the significance of a well-rounded, health-focused way of life.
Understanding the Significance of Healthy Lifestyles Month
Healthy Lifestyles Month, celebrated every November, serves as an annual reminder of the importance of taking care of our physical and mental well-being. It’s a time for individuals, communities, and organizations to come together to promote health-conscious choices in daily life. The month-long observance encourages people to reflect on their habits and make positive changes for a healthier future.
Physical Health and Wellness
The pillar of healthy living is, without a doubt, physical fitness. Regular exercise has been scientifically proven to reduce the risk of various diseases, increase life expectancy, and improve overall well-being. In addition, it can be a powerful stress-reliever, boost self-esteem, and enhance mental health. This Healthy Lifestyles Month, consider setting aside time for exercise – join our Wednesday Walkers, every Wednesday at 10 am at the Decatur Rec Center, take a yoga class; Slow Flow Yoga, Deep Stretch Yoga or Intentional Yoga, or by checking out one of our other classes.
Nutrition and a Balanced Diet
A significant aspect of a healthy lifestyle is maintaining a well-balanced diet. Proper nutrition is the foundation of good health. A diet rich in fruits, vegetables, lean proteins, and whole grains provides the body with essential nutrients. During Healthy Lifestyles Month, it’s an excellent opportunity to assess your eating habits and make necessary adjustments. Small changes, such as reducing sugary snacks or incorporating more vegetables into your meals, can have a substantial impact on your health. Find fresh fruits and veggies at the Decatur and Oakhurst Farmer’s Markets!
Mental Health and Well-being
Healthy living doesn’t revolve solely around physical health. Mental well-being is equally important. Stress management, relaxation techniques, and emotional well-being are critical components of leading a balanced life. Prioritize self-care and incorporate practices such as meditation, mindfulness, or spending quality time with loved ones into your routine. Try out a Tai Chi class or if you need extra resources reach out to our friends at NAMI Dekalb.
Community and Support
Creating a culture of healthy living within your community can be an empowering experience. Join local groups or engage in community programs that promote wellness. Healthy Lifestyles Month provides an ideal opportunity to start initiatives that encourage your community to embrace healthier habits collectively.
Taking Small Steps Towards a Healthier Lifestyle
Implementing healthy changes doesn’t have to be overwhelming. During Healthy Lifestyles Month, take small steps that can lead to significant results. These may include:
Physical Activity: Aim to engage in at least 30 minutes of physical activity most days of the week. Whether it’s a morning stroll, an online fitness class, or dancing around your living room, every bit counts.
Nutrition: Gradually incorporate healthier food choices into your diet. Start with a daily serving of fruits or vegetables and then build on it.
Mental Health: Dedicate time for relaxation, meditation, or mindfulness practices. These moments of self-care can help reduce stress and improve your mental well-being.
Community Engagement: Join local fitness or wellness programs, attend health-focused community events, or create a support group to encourage healthy living among friends and neighbors.
Healthy Lifestyles Month in November is a reminder that the journey to better health is an ongoing process. It’s an opportunity to reassess your lifestyle and make positive changes, no matter how small. By embracing healthy living, we can enhance the quality of our lives and inspire those around us to do the same. This November, let’s celebrate Healthy Lifestyles Month by taking steps toward a healthier, happier life.
Regardless of age or ability level, sometimes it’s just hard to find the energy, motivation, or confidence to get back into a workout routine. Whether you fear getting injured or are just reluctant to get back into the gym, it’s important to remember that a little anxiety about recommitting to exercise is perfectly normal.
This Monday, take a moment to consider the thoughts that are holding you back. By identifying our own barriers, we are better equipped to break them down.
Check out our list of common fitness fears, and start overcoming them.
Little/No Time
Our schedules are pretty tight, but there’s always some time to fit in some fitness. If you’re stuck helping with homework or cleaning up after dinner, use this time as an opportunity to perform some quick-and-easy kitchen workouts, like counter pushups or stove squats. You can also find more creative ways to fit in fitness, like parking farther away from store entrances or taking an additional walk up and down your staircase.
Intimidation
Getting back into exercise can be a lot to handle. Build up your confidence and squash feelings of self-doubt by repeating a few positive affirmations throughout the day. These words of inspiration provide the extra courage and focus you need to take your first (and second) step towards exercise.
Lack of Support
You don’t need to be working out next to someone to be part of a fitness community. Create your own virtual workout group by connecting online with friends, colleagues, or distant cousins. You can send each other sweaty selfies or other (maybe more flattering?) evidence of your progress. If you’ve got a full household, get everyone involved in your workout by practicing some easy family yoga poses.
Low Energy
A lot of factors contribute to your energy levels, but a restful sleep can really make a big difference. Try getting some extra shut-eye, and make sure to schedule your physical activity for times you feel the most awake and energized.
Missing Motivation
Sometimes, even the assurance of better health is not a strong enough motivator. To solidify the commitment, try scheduling a specific time to work out, and write it down on a calendar, weekly planner, or in a fitness journal. If your workouts are getting a bit drab or monotonous, mix up your exercise routine to infuse it with a some more fun.
Fear of Injury
An important way to avoid injury and stay physically active is to understand your fitness level and know your health numbers. A quick self-assessment can help you identify which parts of your body are strong and healthy, and which may require some extra attention. Before doing any strenuous movements, make sure that you warmup beforehand and learn the proper form. Engaging in some simple stretching at the beginning of a workout can also reduce the risk of a strained muscle by improving your flexibility, coordination, and balance.
Lack of Skill
You don’t need to be a fitness junky to get in a decent workout. Any regular physical activity—walking upstairs, jogging around the block, carrying groceries—can be converted into a form of exercise. Try finding ways to fit in fitness; you’ll be surprised at how quickly those steps add up. Even an activity as innocuous as gardening can be a useful form of physical activity.
Cost
Want to work out for free? Easy. You don’t need any expensive gym membership or equipment to exercise. Walking, dancing, home workouts, and free online fitness classes and tutorials are all no-cost exercise options that can spice-up your fitness routine without busting your bank account.
Poor Weather Conditions
It’s too wet; it’s too cold; it’s too hot—these thoughts always cross our minds when the weather isn’t ideal. But on these less than perfect days, consider taking your workout or Monday mile indoors. Getting a modest workout even on days when you don’t feel like will help you stay consistent and on track.
Exciting news from your Decatur Parks & Recreation team! Here’s a quick rundown of what’s happening in our parks:
🎾 Oakhurst Tennis Courts: The resurfacing is almost complete, and our courts are drying in preparation for the next phase. Soon, we’ll add the lines and put those nets back on for some awesome games!
🐶 Adair Dog Park: We’ve improved the park with a brand new second entrance on the W. Trinity Place side. Fencing repairs are complete, ensuring a safe and fun environment for your furry friends.
🛹 McKoy Skate Park: The adrenaline is building! Construction is set to start on October 30th with the pouring of concrete. Get ready for some shredding action!
We’re dedicated to making our parks better for you, and we can’t wait to see you enjoy these fantastic updates. Stay tuned for more news from your local Parks & Rec!
Walking is a key component of physical activity for all ages and abilities and a daily walk can be the perfect opportunity to get up from your chair and take in some fresh air. Walking by yourself is certainly relaxing, but sharing a stroll with a companion or friend can make it that much better.
A study looking at group fitness showed that physical, mental, and emotional quality of life improves when participants exercise together, potentially leading to a significant improvement in mood and well-being.
You likely have plenty of options when it comes to securing a walking partner. Start with your immediate family or the people you see on a daily basis. If family members aren’t available, look to a colleague who shares a similar schedule as you, just make sure you take the proper precautions to ensure everyone’s safety. Pets are also great walking buddies; if you don’t have a dog, see if a neighbor or friend will let you borrow theirs.
If the above options are unavailable, look to join a virtual walking group or organize your own online Monday Mile. This is an excellent way to get motivated; plus, it’s a nice way to socialize and connect with new people, while staying socially distanced.
It’s that magical time of the year, and Decatur Parks and Recreation has a lineup of Halloween events that will make your spooky season memorable. 🕷️🌙
Parent’s Night Out – Halloween Edition 🌟 📅 Friday, October 27, 5:30 p.m. – 9:30 p.m. 📍 Oakhurst Recreation Center 👻 Kids ages 5-12 welcome! 🎃 Residents – $35 per child, $10 each additional sibling (register using link) 👻 Non-Residents – $45 per child, $10 each additional sibling
Join us for a night of spooky fun! Wear your Halloween best and enjoy Trunk or Treat festivities in the parking lot. Let the little ghouls and goblins revel in a night of games, treats, and more.
Halloween Jam 🎸 📅 Friday, October 27, 6:30 p.m. – 9 p.m. 📍 Ebster Recreation Center 👻 3rd, 4th and 5th grade dance, costumes encouraged! (register using link) 🎃 Brace yourself for a night of thrilling games, exciting activities, delicious food, and drinks. Embrace the Halloween spirit with bone-rattling tricks and spooktacular surprises!
Family Bike Ride – Halloween Edition 🚴♂️ 📅 Saturday, October 28, 5:30 p.m. – 6:30 p.m. 📍 Starting and Ending at DRC 👻 Bike through the neighborhood and witness Halloween decorations come to life. A delightful family adventure awaits! Ends just in time to see Coco on the Square.
Movie on the Square – Coco 🍿 📅 Saturday, October 28, 7 p.m. 📍 Decatur Square 👻 FREE Popcorn (while supplies last) 🎃 Dress up in your spookiest costumes and join us for a frightfully good time. Visit nearby shops for candy treats and immerse yourself in the fantastic community atmosphere.
Don’t miss out on the spooktacular fun! Mark your calendars, grab your costumes, and join us for a Halloween celebration that promises thrills and chills for the whole family. Let the spooky season begin! 🎉👻
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.
Coffee’s brewing: Run in place
Coffee takes between 5 – 10 minutes to brew, so put that time to good use every morning with some running in place. A brief aerobic workout — whether it’s walking, jogging, or running — can improve your endurance, lung capacity, circulation, and weight management.
Shower’s getting warm: Do calf raises
It takes a few minutes for the shower to warm up, but in that short amount of time, before stepping into the shower, you can be adding definition and strength to your calves. Calf raises improve strength and stability, making it easier to avoid injuries like a sprain or rolled ankle. A calf raise is easy to do and requires little room, just stand up straight and push through the balls of your feet until you are standing on your toes; if you feel like you’re off-balance, try holding on to a ledge or counter to stabilize yourself. Then slowly lower your feet back to the starting position.
Oatmeal’s in the microwave: Do countertop pushups
Oatmeal is just one example of a breakfast food that requires a little bit of time to prepare. While you’re waiting for the water to boil (or whole grain bread to toast), try doing some countertop pushups to strengthen your upper body. To do the exercise, face the countertop and place hands on the edge, around shoulder-width apart. Step your feet backward and lift your heels up so your body is in a plank position. Slowly lower your chest toward the counter, keeping your forearms parallel to each other; press your body back to the starting position and repeat. If countertop pushups are too strenuous, try a modified wall push-up instead.
Your favorite news show is on: Try a sun salutation
Watching television can be relaxing in itself, but adding a sun salutation into the mix will relieve both your body and mind. Serving as the backbone of many yoga traditions, the sun salutation is a simple yet powerful sequence of movements that stretches every part of the body. Check out our sun salutation infographic to see how to properly perform each step.
Working on your laptop: Stretch your shoulders
Many of us use a laptop for work and recreation, but time spent sitting at your computer can also be used as a chance to stretch out your chests and shoulders. For the stretch, lock your fingers behind your head and push your elbows backwards while squeezing with your upper back until you feel a stretch in your chest near your underarms. Hold for 20–30 seconds and repeat.
Brushing your teeth: Walk around the house
When it comes to brushing your teeth, dentists recommend the 2-2 rule: brush your teeth twice a day for two minutes each time — that’s four minutes of just staring at the mirror! Put that time to good use and walk around the house as you brush. It may not seem like a lot, but a couple minutes of walking can help with your balance, flexibility, and range of motion. For an added burn, turn your mini walks into hikes by going up and down the stairs.
Gear up for an action-packed weekend with our Biketober and Walktober events!
Biketober Highlights:
Bikes & Brews: Friday Night! 🍻🚴♂️ Join us for a thrilling cycling experience on Friday, October 6th, at 6:30 p.m. Meet in front of @guildjourneyman, 115 Clairemont Ave, and let’s hit the road together.
Saturday Ride: October 7th at 10 a.m. 🌞 Embrace the morning breeze and scenic views on our Saturday ride. Get ready to pedal your way to a fantastic weekend!
Walktober Adventures:
Art Walk: October 8th at 2 p.m. 🎨 Explore the artistic side of Decatur! Join us for an Art Walk on October 8th, starting at 2 p.m. Meet at the Community Bandstand on the Decatur Square. Co-sponsored by the Decatur Pedestrian Advisory Committee, these walks will be led by Angie Macon of the Decatur Arts Alliance.
Decatur Historic Cemetery Tour:
Second Sunday Tour: October 8th at 2:30 p.m. 🌳 Don’t miss the last Second Sunday tour of the season at the Decatur Historic Cemetery! Hosted by Friends of Decatur Cemetery, these captivating tours happen every Second Sunday, May through October. Meet at the wellhouse/gazebo in the Historic Old Section at 2:30 p.m. for an enriching journey through history.
Get ready for a weekend filled with outdoor adventures, community spirit, and the beauty of Decatur!
Looking for a fun and rewarding way to embrace a healthier lifestyle? Look no further than Walktober, a celebration of all things walking!
Why Walktober? Walking is not just a stroll in the park; it’s a journey to better health, both physically and mentally. As we step into October, join us in making walking a daily habit. The benefits are numerous and impactful:
Physical Fitness: Walking is a low-impact exercise that’s suitable for all fitness levels. It helps improve cardiovascular health, enhance endurance, and maintain a healthy weight.
Mental Well-Being: Enjoy the therapeutic effects of a leisurely walk. It’s proven to reduce stress, anxiety, and depression, leaving you feeling refreshed and revitalized.
Connection with Community: Walking brings people together. Whether it’s a stroll with neighbors or a walk in a local park, it fosters a sense of community and belonging.
Creativity Boost: Need to clear your mind? Walking has been linked to increased creativity. Take a walk, let your thoughts flow, and see the ideas bloom.
Walktober Bingo: Fun, Fitness, and Prizes! To add an exciting twist to your walking routine, participate in our Walktober Bingo challenge. Here’s how it works:
Pick up a Bingo Card: Visit any of our three recreation centers to grab your Walktober Bingo Card. It’s your roadmap to a month of walking adventures! Or print the card off from this post.
Complete the Challenges: Each square on the Bingo Card presents a unique walking challenge. Explore your neighborhood, parks, and trails while ticking off the activities.
Capture the Moments: Take pictures as you complete the spaces.
Submit for a Chance to Win: Completed the card? Share your pictures with us and get entered into a raffle to win one of five exclusive Decatur 200th Birthday Swag Bags. It’s a celebration, and you could be a winner!
Join the Walktober Movement! Walktober is more than just a month-long event; it’s a commitment to a healthier, happier you. Lace-up those walking shoes, embrace the beauty of fall, and step into a new level of well-being.
Gael Doyle
Greg White
saraeholmes
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