10 Fall Fitness Tips
Every year people sit around on New Year’s Eve talking about their resolution to finally get in shape and take their health seriously. But what makes the new year so appealing to start a new fitness regimen? The cold weather, dark days, and snowstorms make it less than desirable to want to leave the comfort of your house to start on a new journey that has yet to become a habit.
This year, make fall the start of your new fitness and health journey. Habits take at least 30 days to create so by the time the cold weather and abundance of snow hits the Midwest you will already be set in your healthier ways.
1. Take advantage of the weather
Fall can envelop all of your senses: the crisp air, stunning fall foliage, the crunch of leaves beneath your feet. These months are a great time to get out and enjoy the fall weather while reaping the health benefits of being outdoors.
Exercising outside enhances the brain-boosting power of exercise. Sunlight increases serotonin production, making you feel happy and awake. That nature hike or bike ride through the trails also boosts critical thinking. A study published in PLOS One found that after spending three days in the wild, hikers performed 50 percent better on problem-solving tasks.
It is no secret that your brain needs rest as much as your body does and immersing yourself in nature allows your prefrontal cortex – the brain’s command center – to rest.
You do not have to grab your bike, or put on your running shoes to get a great fall outdoors workout, try raking the leaves or hopping in a kayak or canoe.
2. Actively watch TV
Many of us get excited for fall because of the return of all our favorite shows. But if you are going to sit in front of the TV night after night, incorporate exercise.
While you watch, try running in place, doing standing lunges, lifting weights, or doing tricep dips off the couch. During commercials, you can even do push-ups and sit-ups. In an hour-long show, you have about 20 minutes of commercials and in a 30-minute show about eight.
3. Integrate exercise into your current activities
This fall, integrate exercise into the activities you already do daily. The obvious suggestions include parking further away from your destination, taking the stairs instead of elevators, taking a walk during your lunch break, etc. Some less obvious suggestions are walking around your kid’s soccer field as they practice, trying walking meetings with your team, or go on a walk while you listen to your favorite podcast.
4. Keep in mind the 30-day rule
It takes approximately 30 days for the body to adapt to lifestyle changes. So when your alarm goes off at 5 a.m. for your morning workout and the air outside of your covers seems just a little too chilly to expose yourself to, remember the 30-day rule. Try to stick with your fitness program for a month to allow your behavior to adapt.
5. Aim for the 3 Cs
You need commitment, convenience, and consistency to be successful in your fitness program.
Commitment: Most people hold busy schedules, but if you want to see results you need to be committed to exercise, despite a busy schedule. Experts suggest putting your dates with the gym in a calendar like you would for dinner with friends or taking your kids to practice.
Convenience: choose a gym that is close to where you live or is on the way home from work. You will be more likely to go if you already have to drive or walk by the location.
Consistency: Even if you cannot spend a lot of time exercising each day, keep it consistent. It is better to put in a little effort each day than a big effort once a month.
6. Don’t let the darkness deter you
With the changing seasons, it is going to start getting darker out early and staying dark later in the morning. It can be tempting to hit snooze or go straight home after work due to the early darkness, but just because it is 6 a.m. or 6 p.m. does not mean you cannot exercise.
If you are exercising outdoors, remember to wear reflective gear.
7. Dress in layers
It can be chilly when you first start your fall run, but as you pick up the pace your temperature will rise. Experts recommend three layers, the most inner layer being something that will wick the moisture away, the second a warmth layer, and the third a protective layer like windbreaker or raincoat.
8. Find your motivation
To be successful at your goals you need a motivation to push you forward. Discover what your goals are, whether it is losing weight, gaining muscle, or completing an athletic event. While goals are useful, they will not keep you moving. Find what motivates you through your day-to-day workouts and choose an activity you look forward to doing.
9. Weigh yourself regularly
This is not to say take up weighing yourself daily. But heavier and layered clothes may make it easier to ignore your body changing. Weigh yourself every week or every two weeks to make sure you are keeping on track.
10. Head to your local farmers market
Local farmers markets, apple orchards, and pumpkin patches will have all of your favorite fall products fresh and for less. Revamp your diet and meals with fresh, healthy produce.