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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 Ideas to Stick to a Fall Fitness Routine

While the warmth of summer makes getting active a breeze, the closing of it should not dismiss a fitness routine. Keep up with and sustain health goals by learning how to stay fit in fall.

9 Ideas to Stick to a Fall Fitness Routine


The outdoor fall weather may be deterring you from sticking to that summer exercise routine.

But do not let all that hard fall into the cracks!

Continue to maintain or lose weight with these tips to stay fit in fall.

9 Tips for Staying Fit in Fall

Whether doing fall activities or falling for new interests, stick to your health guns at all times of the year! (fall included)!

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, including working out at home with a quick jog around the block.

2. Dress for the Weather

With temps dropping to colder weather, be sure to dress for the outdoor workouts. Recommended clothing is supportive, breathable, and often made from polyester.

More specific examples may include the following:

• Dress in layers that are easy to remove once the body temperature begins to rise, including a long-sleeve base layer.

• Be sure to cover the extremities with wicking socks, gloves, etc. This is mostly because the extremities are last to warm up, as blood flow stays more concentrated at the core.

• Pick a pair of shoes that accommodate the type of activity you will be doing.

3. Do All the Fall Activities

With the leaves changing and falling, this is the perfect time to embrace the colorful season! For instance, get active by raking the fallen leaves, going apple picking, and visiting the pumpkin patch.

There are also a number of holiday season events to participate in, including Halloween runs and Thanksgiving turkey trots. Signing up for these sorts of races also increases the likelihood of sticking a fitness routine. 

Including family and friends can further increase accountability for regular training.

4. Fall for New Interests

With the kids starting a new school year, this is a great time to grow your interests without distraction.

For instance, if you have always wanted to take up kickboxing, sign-up for a fitness class. Or perhaps achieving a pull-up or trail running has always been on your 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. It is most important to dismiss a sedentary lifestyle and embrace more activity.

Innately incorporate more activity and burn calories in the day by:

• Parking further away from entrances

• Taking the steps over elevators

• Walking around the field when waiting for football practice to end

• 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 fall is by exercising outdoors.

However, be smart and safe about doing so. Safety tips include wearing a reflective vest and carrying a flashlight.

7. Remember Your Diet

Even if tackling those morning workouts 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.

Regular exercisers should drink 16 ounces of water leading up to the activity. Also, drink six to 12 ounces immediately prior to exercise and every 15 to 20 minutes of active training.

Consume at least eight, 8-ounce cups of water on a daily basis as well.

9. Plan It Out and Stick to It

To increase motivation and stay on track, plan out your fall workouts and times to exercise.

Ultimately, stick to and maintain your plan. Doing so can naturally embellish healthful habits not only for fall but for the winter season ahead!

Christy Zagarella's Photo
Written By Christy Zagarella, MS, RDN. Published on November 07, 2012. Updated on September 18, 2019.

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