Fall Into Fitness
Pumpkins, apples, colorful leaves and that refreshing autumn air – what’s not to love about fall? The cooler temperatures make it the ideal season to move your fitness routine outside.
It can be challenging to stick with your workouts as the seasons change and the holidays get closer, but a fresh commitment or new routine can help you stay on track.
Remember, the only bad workout is the one that didn’t happen. So, are you ready to get back into shape? Fall into fitness this October with these easy-to-follow tips.
Layer Up
Fall weather is full of surprises, but your activewear can be prepared. On wet days, opt for waterproof and wind-resistant materials for your top and bottom layers. This includes a moisture-wicking base layer, a protective shell jacket, and moisture-wicking leggings. For extra warmth, pack a mid-layer and essential accessories like a hat, headband, or gloves. With a smart wardrobe, you can confidently enjoy your outdoor workouts all season.
Smiling grandson walking through autumn park with grandparents.
Start with Enjoyable Activities
Instead of forcing yourself to do something you hate, find an activity you truly enjoy, like Zumba or playing a sport. To avoid getting bored, don’t limit yourself to the same old workout routine. Instead, mix it up with different activities, like walking, swimming, and strength training.
Set Realistic Goals
Don’t let long-term fitness goals intimidate you. Instead, focus on small, consistent actions, like walking 10,000 steps every day. By starting with simple exercises and slowly ramping up the challenge, you can build strength and see steady progress. Remember, gradual, sustainable progress over overwhelming, all-or-nothing effort will help build long-term habits.
Make It a Routine
Think of your workouts like important dates with yourself and put them in your calendar. Also, remember that all movement counts! Schedule a series of “sanity breaks” throughout your day, such as a short walk after eating or a 5-minute break for gentle stretches, desk-based exercises, or arm swings. An hourly reset can help reduce stiffness, improve energy levels, enhance focus, and combat the negative effects of prolonged sitting.
Change It Up
A key reason for hitting a weight loss plateau is muscle adaptation. Your body adapts to repetitive workouts by burning fewer calories, so you need to vary your routine to see further progress. This means you need to switch things up to send a “wake-up call” to your muscles.
- Take your walks, jogs, hikes, or bike rides to local parks and trails to enjoy the fresh air and beautiful fall scenery.
- If you typically work out at home, consider returning to the gym to take advantage of weights and other fitness machines.
- Try a new group fitness class, such as Barre, boot camp, or spin, to learn something new and keep your muscles challenged.
- Find a workout buddy. A workout partner, whether in-person or virtual, can help keep you motivated and committed to your fitness goals.
- Get a full-body workout by doing activities like gardening, raking leaves, or mowing the lawn.
- Look for yoga or other fitness classes offered in local parks to make your routine more varied and engaging.
- Stick it Out
It takes 30 days for a habit to form, so if you are completely new to exercise give your body the chance to catch up with your mind by sticking it out. By establishing a regular exercise routine, you significantly increase the chances of making it a lasting habit.
Every Little Bit Counts
Workouts don’t have to be long to be effective; exercising for just 30 minutes on most days is ideal for managing weight and improving overall health. In fact, daily exercise for just 30 minutes is a highly effective way to manage weight and improve overall health, offering significant benefits like reduced risk of chronic diseases, improved mood, better sleep, and increased energy levels. You can get the health benefits of a full workout by breaking up your daily 30 minutes of exercise into shorter, 10-minute sessions, a strategy known as “exercise snacking,” which is as effective for adherence and weight loss as a single longer workout.
Boo! The Sugar Is Scary
Halloween candy often arrives on store shelves in August, creating weeks of temptation. Buying it early means constantly resisting the urge to snack, which can wear down willpower over time. Since it is a high-sugar item, a mindful approach is best. Don’t buy it too early and when you do, only get what you need for trick-or-treaters. Make treats a thoughtful indulgence, not a mindless habit. A single piece of candy is enough when you truly savor the taste.
Savor the Season
This fall, swap the candy dish for the produce aisle. Consider focusing on seasonal autumn produce such as apples, pumpkins, and winter squash. Get creative by finding new recipes and cooking with family or friends. You’ll enjoy the time together while also creating new and healthier routines. Try this easy to make Roasted Winter Squash recipe by Ann Fulton to get started!
Ingredients:
- 1 winter squash
- 1 tbsp. pure maple syrup or honey
- 1 tbsp. brown sugar
- ¼ tsp. each kosher salt and freshly ground pepper
- 1½ tbsp. coconut oil, melted (may substitute olive or avocado oil)
Instructions:
- Preheat the oven to 375°. Liberally grease a baking sheet and set aside.
- Cut the squash into wedges (about 1–1½-inch thick) and place in a large bowl.
- In a small bowl, mix all other ingredients. Pour the mixture over the squash, and toss to evenly coat.
- Spread the squash pieces, cut sides down, in an even layer on the baking sheet and bake for 25-35 minutes or until just tender.
Restorative Sleep
For better health and peak performance, prioritize getting about 8 hours of quality, uninterrupted sleep, which includes all cycles like light, REM, and deep sleep. Begin tracking your sleep to understand how daily habits like diet, screen use, and alcohol affect your rest.
Hydration
Let’s talk about water! I know the first thing you think of when you think of your health is “an hour at the gym,” but getting enough sleep and staying hydrated are just as essential as hitting the weights. The next time you’re craving a sugary drink, try having a glass of water instead.
In Conclusion:
It’s not what you do once in a while; it’s what you do day in and day out that makes the difference! No excuses this fall – just results! Challenge yourself to keep moving, no matter how you do it. Maintaining a year-round exercise routine is essential for your health and well-being. Good luck to you.
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