5 Fun Fitness Ideas for Fall

As the season changes, so can you. Below are some fun ways to add physical activity into your daily routines during the fall season.

1.       Back to School Isn’t Just for the Kids

Fall doesn’t have to be a time when only the kids and college students go back to school to learn something new - so can you. Have you ever wanted to learn belly dancing or try a TRX class? Now is the time. Better yet, when your body is unaccustomed to an activity, you burn more calories. Look around for local gyms and recreation centers that may offer some classes. Some other ideas include, Zumba, yoga, kickboxing, cycling, tennis, racquetball, and boot camp. Couples can look into dance classes or join a recreational team like a hockey league or indoor soccer team.

2.       Enjoy the Weather

The cooler temperatures and less humidity make the perfect storm for brisk walking, jogging, running, or cycling. Look around your area for parks that have paved paths to avoid traffic and take a friend. Be sure to prepare for the darkness. Just because it is 6 a.m. or 6 p.m. and it is still dark doesn’t mean that you can’t workout. The key is to be smart about it. Wear a reflective vest or carry a flashlight in the event you are by roads. If you decide to cycle, make sure to attach a light or helmet to your bike. As the fall slowly turns into the winter, be sure to dress in layers. Your body will heat-up once your blood gets pumping and you may want to shed a layer or two. Try to keep the layer closest to your body a moisture wicking material like “Dri-Fit”. If you’re exercising in the afternoon, don’t forget your sunglasses. The fall sun can be blinding at times.

3.       Family Activities

If you’re looking for something to do with the family, local farmers often times offer corn mazes that are fun for you and the kids, or you and your significant other. Challenge your friends or family to a corn maze race; time each other and see who can get through the maze the quickest. Some other fun fall outdoor ideas include paintballing and archery. Closer to Halloween try pumpkin picking. Ask the workers if you can walk back to the patch rather than hitching a ride on the tractor or hay wagon. If you want to incorporate healthy food and activity, look for an apple orchard in your area. After walking around and picking apples, try your best to avoid the donuts at the shop, and focus on going home to have a fresh picked apple as a snack; they’re great with peanut butter.

4.       Become an Active TV Watcher

Many of us get antsy for the fall premiers of our favorite TV shows. If you’re planning to park your behind on the couch for a couple hours several nights a week – this could be detrimental to your physical activity goals, so become an active TV watcher. During commercials do some body weight exercises. To warm up you can start with marching or jogging in place. Plan on doing things that don’t take up much space like lunges, squats, push-ups (modified push-ups on your knees), and crunches or sit-ups. For higher intense cardio you can add in some jumping jacks, burpies, mountain climbers, or high knees.

5.       Exercise and Work – It Can Happen

The next time you have a meeting with a co-worker or supervisor, ask them if they want to have a traveling meeting. Find a route around the building you are in, or better yet, walk outside your building. You may find yourself more awake and alert and coming up with better ideas and solutions to problems during the ‘traveling’ meeting. As you walk, you increase your circulation and blood flow. Increased blood flow carries more oxygen and nutrients to your brain and cells making you feel more energized and focused. 

There are many things you can do to increase your physical activity levels, so get out and enjoy this fall.

By: Erica Hirsch - MPH, CPT

DMC Rehabilitation Institute of Michigan