“Life starts over again when it gets crisp again in the Fall” – F. Scott Fitzgerald
It is so true for me. I’m not sure if it’s the back to school feeling or just the change of the season. Why wait until January 1st to make your health a priority. Fall is the perfect time to revamp your fitness, get moving and feel better.
Here are 10 of my favorite fall fitness tip
1 Take advantage of the weather. Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage, and the crunch of leaves underfoot. These months are a great time to exercise outdoors and enjoy cooler temperatures.
Discover new walking trails and take in some new scenery. In places where snow falls early, try cross country skiing or snowshoeing. Or, if you live near the beach, there are going to be less crowds so get out there and enjoy the fresh ocean air. If you’re near a lake, try kayaking or canoeing, for an excellent whole-body workout and a great change of pace.
And remember, it doesn’t have to seem like exercise to be a great workout. Raking leaves or doing some fall outdoor yard work is a great way to get the heart pumping, and it’s great calorie-burning.
2. Learn something new. Always wanted to learn to tap dance, I’ve seen some online classes? Learn Pilates? Learn the best way to exercise over 50? For the last 2 I have just what you need on The Be Healthy Enough Online Exercise Platform – 100+ videos designed for us over 50 crowd!
3. Be an active TV watcher. Many people get geared up for fall premieres of their favorite television shows. If you’re going to sit down and watch hours of TV, get moving. Make a date with exercise and TV. I make it mandatory that I only watch certain shows from my elliptical or exercise bike.
Don’t have any of these close to your TV? While you watch, you can walk or run in place, do standing lunges, do tricep dips off the couch, or lift weights. During commercials, do push-ups or sit-ups. In a one-hour show, you probably have close to 20 minutes worth of commercial interruption.
4. Find new ways to make moving more a habit. You already know the obvious suggestions: park farther away from your destination; take stairs instead of elevators; take a walk during your lunch break. Why not use your phone time to move. Just plug in a headset and walk as you talk to family or friends
5. Rejuvenate body, mind and spirit. Get a massage . Learn to meditate. Take an art class. Treat yourself not just with exercise but other activities that promote wellness so you can feel good physically, mentally, emotionally, and spiritually.
6. Remember the 30-day rule. It takes about four weeks for the body to adapt to lifestyle changes. That’s why people who give up on their fitness programs tend to do so within the first 30 days. The days are getting shorter and cooler but don’t let that keep you curled up in bed longer. If you are starting a new Fall program (like my October Balance Challenge, coming soon) try to stick with it for the whole month. After a month, behavior patterns will have adapted and it will be much easier to stick with it after that.
7. Strive for the 3 Cs Commitment, Convenience, and Consistency to help you created a successful fitness program.
First, exercise takes commitment. I hear it all the time, “I’m too busy to exercise”. No excuses. I have 10, 5 Minutes Exercise Videos that will get you off that butt and moving!
You have to start planning exercise, just like you do everything else; meetings, dinners, and getting chores done. Put in on the calendar, because later always turns into never.
Convenience means choosing a gym that’s close by, or an activity you can do at home, or a time when you’re not likely to be interrupted.
Finally, there’s consistency. I’d rather see a brand-new client work out for 10 minutes a day rather than one hour every month. Two 5 Minute Videos and you are done. Come ON!!
8. Deal with darkness. The best way to enjoy fall is to exercise outdoors. But it is getting darker earlier, and staying dark later in the morning, so be smart and safe. Just because it’s 6 p.m. (or a.m.) and dark doesn’t mean you can’t get out and walk. Find a safe place, wear a reflective vest and carry a flashlight.
9. Dress in layers. When exercising outside, layer your clothing. Before your body warms up, you may feel chilled, but once the blood gets pumping, you’ll feel overdressed. Here in San Diego we don’t have to worry about rain (oh I hope we do this year) so have a rain slicker or wind breaker handy.
10. Find your own motivation. Everyone is motivated by different things. It’s important to first discover what your individual goals are, whether it’s losing weight, strengthening and toning, or just feeling better. But goals aren’t enough to get you there; you have to be motivated by the day-to-day work. So choose something you’ll enjoy doing and will be likely to keep up, whether it’s walking or hiking with a friend, working with a trainer, getting through my monthly exercise plans or taking part in my Pilates class.
I love to create a challenge for myself and share it with others to keep me accountable and to get some encouragement. Let me help. Join the Be Healthy Enough Community Facebook Group and let us help. Or try my October Exercise Plan coming soon!
I hope you have the Healthiest Fall EVER