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Fitness and Health

Fitness and health go hand in hand, and this section of our health library is devoted to exploring the relationship between these two very important aspects of life.

9 Tips for Your Fall Fitness Routine

From those tackling those pool workouts to kayaking five miles on the river, the warmth of the summer season makes getting active a breeze. But the closing of summertime should not depart you away from your fitness routine. Keep up with and sustain your health goals with these wellness tips for the fall season!


Fall Fitness and Wellness Tips

1. Take the First Step
While the first step tends to be the hardest, taking it does not necessarily have to be a feat. Fall into your fitness routine by making small changes of doing, including going for a quick walk or jog, and start taking more steps by increasing activities and tasks.

2. Dress for the Weather
With temps starting to drop, be sure to dress for the weather for your outdoor workouts. Especially if temps are crisp, dress in layers that are easy to remove once the body temperature begins to rise, including a long-sleeves base layer shirt. And since the extremities are the last to warm up, as the blood flow stays more concentrated at the core, be sure to cover the extremities with wicking socks, gloves etc. Recommended clothing is supportive, breathable, and often made from polyester. Also be sure to pick a pair of shoes that accommodates the type of activity you will be doing.

3. Do All the Fall Activities
With the leaves changing and falling, take this time to embrace the colorful season! For instance, clean up the yard and get active by raking the leaves, going apple picking, and visiting the pumpkin patch. There are also a number of holiday-themed events to participate in, including Halloween runs and Thanksgiving turkey trots. Signing up for these sort of races also increases the likelihood to stick a fitness routine, while including family and friends can keep yourself accountable for regular training.

4. Fall for New Interests
With the kids starting a new school year, take this time to grow your interests as more time. So if you have always wanted to take up kickboxing, sign-up for a class. Or perhaps achieving a pull-up has always been on your fitness bucket list? Use this time to explore new interests and tackle your goals!

5. Innately Incorporate More Movement
Fall fitness does not have to be confined to structured workouts, as the most importance comes down to dismissing a sedentary lifestyle and embracing more activity. You can innately incorporate more activity in your day by parking further away from entrances, taking the steps over elevators, walking around the field when waiting for football practice to end, and encouraging your coworkers to walk during meetings.

6. Find Light in the Darkness
With the sun shining a little less than the summertime, reject excuses to workout and find the light in the darkness! But one of the best ways to enjoy the colorful and crisp air of the Fall season is by exercising outdoors, though you should be smart and safe about doing so. Safety tips include wearing a reflective vest, carrying a flashlight.

7. Remember Your Diet
Even if tackling those morning workouts and day-in and day-out, remember diet is an essential piece of the health puzzle. Use the fall season to explore in-season produce, including apple, pomegranate, cranberry, fig, cauliflower, and squash. Ultimately, the diet should be balanced with whole grains, fruits and veggies, lean and plant-based proteins, and healthy fat sources.

8. Ensure Adequate Hydration
The importance of hydration should also not be overlooked, especially as people tend to feel less thirsty when temperatures cool down. Nonetheless, general recommendations encourage exercisers to drink 16 ounces of water leading up to activity, along with six to 12 ounces immediately prior to exercise and every 15 to 20 minutes of active training. At least eight, 8-ounce cups of water should also be consumed on a daily basis.

9. Plan It Out and Stick to It
To increase accountability and stay on track, plan out your workouts, times to eat meals, and other healthful choices pursued throughout the day. Ultimately, stick to and maintain your plan, doing so can innately embellish healthful habits not only for fall, but for the winter season ahead!

Written By Sarah Asay, RDN. Published on November 07, 2012. Updated on May 23, 2018.


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