Fall Fitness Tips

13 Ways To Stay Fit This Fall


Pair of running shoes water and dumbbells laid on a road with maple leaves - accessories for run exercise or workout activity.

There is no denying that Fall is a beautiful season; the weather is cool, the air is crisp, and everything is cozy. But as the leaves and the weather change, so should your health routine. While summertime wellness is all about eating fresh fruits, diving in the pool and soaking in the sunshine; caring for yourself in the autumn is a bit different. Shorter days, seasonal treats and the possibility of having a cold or the flu can all make it difficult to feel your best.

Fortunately, with some basic changes to your daily routine, you can fall into better habits. Doing so will not only keep you healthy and strong in this season but will also allow a smooth transition for the upcoming winter season. Ready to finish these last days of the year strong? Read this article to learn 13 easy ways to stay fit and healthy this Fall.

13 Easy Ways to Stay Fit and Healthy This Fall

1. Set Realistic Goals

We know that working out in colder weather is difficult. Therefore, setting baseline goals at the start will give you purpose and help you stay focused on your mission. Start with one step at a time and remain consistent. Don’t set your expectations too high as doing so will set you up for failure and a feeling of inadequacy.

2. Adjust With the Time Change

Perhaps you prefer workout in the evening, but now it’s harder because the days are shorter and it gets dark early. Try adjusting your workout and start in the morning or in the afternoon. Setting your alarm a bit earlier and starting your day with a workout will result in you feeling more active and energetic throughout the day. This way, you can utilize the evening time to relax and wind down. The key is finding a time that feels right for you!

3. Take Some Time Out for Yourself

Perhaps you prefer workout in the evening, but now it’s harder because the days are shorter and it gets dark early. Try adjusting your workout and start in the morning or in the afternoon. Setting your alarm a bit earlier and starting your day with a workout will result in you feeling more active and energetic throughout the day. This way, you can utilize the evening time to relax and wind down. The key is finding a time that feels right for you!

4. Switch up Your Exercise Routine

Don’t let the cold and dark weather deter you from working out. We know it gets difficult to exercise outdoors as the weather changes. It’s the perfect time to sign up for a gym membership to help you keep going, build strength and increase immunity. Sign up for a class or activity you have always wanted to try. Trying new things will make you feel good mentally and emotionally.

5. Consume Immunity-Boosting Foods

As the temperature drops and flu season approaches, consuming foods that boost immunity are essential. Proper amounts of protein, carbohydrates and healthy fats are necessary to keep you fit and boost your health this season. Also, Seasonal veggies like broccoli, cabbage, squash, spinach, and of course, pumpkin are full of vitamins and are vital in fighting off infections. Include these whole foods in soups, stews, and other warm dishes to stay cozy this season. Healthy snacks can also keep you fuelled throughout the day.

A pair of pumpkins and two bottles full of orange juice are placed on a table. These will keep you fit and healthy throughout the fall season.
6. Munch on In-Season Foods

Healthy nutrition is an essential component to keep you fit. You can take advantage of the available fresh fruits and vegetables that are in season, as they are packed with nutrients. When it comes to Fall, we get a lot of delicious and healthy produce, such as crab apples, butternut squash, Brussels sprouts, turnips and cranberries. Consider giving these healthy items a try and incorporate these Fall produce into your diet.

7. Drink Plenty of Water

Healthy nutrition is an essential component to keep you fit. You can take advantage of the available fresh fruits and vegetables that are in season, as they are packed with nutrients. When it comes to Fall, we get a lot of delicious and healthy produce, such as crab apples, butternut squash, Brussels sprouts, turnips and cranberries. Consider giving these healthy items a try and incorporate these Fall produce into your diet.

8. Get Enough Vitamin D

This essential vitamin aids the absorption of calcium in our bodies. In the summer, your body can obtain enough vitamin D from natural sunlight, but as autumn approaches, short and cloudy days can diminish these levels. That is why it is critical to take a supplement or eat a varied diet to maintain adequate vitamin D levels throughout the Fall and Winter. Salmon, Tuna, Milk and Cod liver oil are a few ways to get your vitamin D.

9. Enjoy Outdoor Fall Activities

Exercise can feel like a chore at times, but staying active doesn’t have to be that hard. As the Fall season is full of colorful leaves, you can step outside and go for a walk to enjoy nature. Moreover, you can take advantage of the season’s special outdoor activities to stay fit and healthy. Some of the activities you can do are go apple picking or exploring your local pumpkin patch. While these activities are leisurely and relaxing, they still offer you a chance to get outside and move. This way, you’ll fit in some extra walking.

A fit woman sitting on a yoga mat and practising yoga among fall leaves and autumnal colors.
10. Make Socializing a Priority

The best thing about Fall is the season-specific activities you can enjoy with friends and family, such as apple picking, pumpkin picking, raking Fall leaves, etc. All of these activities allow you not only to get moving but also you can squeeze in quality time with family and friends. You can also take advantage of this weather to go camping. Head to your favorite campsite, set up a tent, and spend the night outside, enjoying the beautiful Fall weather with your family.

11. Indulge The Smart Way

It is a known fact that people tend to indulge more in sweet and hearty foods as the winter season approaches. Moreover, people tend to overdose sugar intake on Halloween and Thanksgiving. We know that these holidays only come once a year, so celebrations with food are allowed and encouraged! But it becomes challenging when you extend these habits to weeks and months. So, instead of consuming high-calorie snacks that are bad for your overall health, you can consume an array of foods that are packed with nutrients and also taste good.

12. Get Enough Quality Sleep

Now that the days are getting shorter, you can take advantage of this by catching up on sleep that you may have missed during those late summer nights. Getting enough sleep is essential for maintaining a strong immune system, a positive mood, and a healthy heart. Try to get at least seven to eight hours of sleep per night whenever possible. If you’re having trouble catching enough sleep, consider developing a healthy evening routine. Log out of social media, turn off your devices, and find activities to unwind. Reading a book, taking a warm bath, and listening to music can all help with relaxation before bed.

13. Be Kind to Yourself

Be kind to yourself and give yourself sometime to adapt to the changes. All you need to do is take one step at a time. Accept that there will be days when things will not go according to plan. Also, the holiday can cause weight gain and dark days can cause low mood. Just try to listen to your body, and don’t beat yourself up! Try reframing negative thoughts into positive ones.

A group of young men and women having fun and raising their hands while walking on a forest trail among fall leaves and autumnal colors.

Final Verdict

Don’t let the change of weather deter you from staying active. Fall is the ideal time to slow down and reflect on your health and well-being. The above-mentioned suggestions are aimed at helping you enjoy a healthier Fall overall. Try incorporating one tip a week, as you’ll want to keep as healthy as you can to take advantage of all the enjoyable seasonal activities, like apple picking, corn mazes, and Fall festivals.

Have a happy and healthy Fall!


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