As summer days dwindle and temperatures drop, many tend to abandon their fitness plans, opting instead for cozy indoor activities like reading or catching up on series. However, the transition from summer doesn’t have to signify the end of your workout regime. Here are ways to sustain your activity levels.
“As we exit summer, there’s often this exhilarating feeling that, ‘I’ll always maintain this energy!’” notes Sonia Jhas, a wellness expert from Ontario. “Then, as fall sets in, we can find ourselves in a downward spiral that creeps in quietly.”
She explains that the usual reaction to this decline in motivation might include “extreme measures to address it,” which might not yield lasting benefits, or ultimately, succumbing to a complete hibernation mode.
Nonetheless, there’s an alternative approach to tackle the transition into fall, Jhas, the author of I’ll Start Again Tomorrow (And Other Lies I’ve Told Myself) (Page Two, 2023), asserts.
By recognizing that fall can influence our moods, she suggests we formulate strategies to remain active and inspired—before the chill of winter approaches.
Incorporate Short Workouts
Getting your exercise doesn’t always mean long gym sessions or extended runs; shorter bursts of activity also contribute to your fitness.
Studies indicate that engaging in several short intervals of movement throughout the day can provide fitness advantages comparable to a single, longer workout. For vigorous activities, benefits begin to accumulate with just 15 to 20 minutes per week.
Moreover, intensity isn’t a requirement; mini-workouts—regardless of their exertion level—“can establish a routine and build a solid foundation,” says Jhas, which will “help us through the bleakest parts of winter.”
Utilize Available Resources
One of the appealing aspects of staying active is the minimal equipment required. Jhas suggests starting with a few basic tools, like free weights and a mat. The key is focusing on movements that enhance strength and elevate your metabolism.
For strength training, consider bodyweight exercises such as push-ups, squats, and pull-ups. You can add some cardio with activities like burpees, jumping jacks, or mountain climbers.
Everyday items can serve as workout props: use cans of soup or detergent jugs as weights, a towel as a resistance band, or stairs for incline push-ups.
Remember, all movements are valuable, whether you are gardening, enjoying outdoor play, raking leaves, or learning dance routines.
Explore the Great Outdoors
While a home gym is great for maintaining fitness, Jhas also advocates for the benefits of outdoor activity. “It might not deliver the same workout as summer, but you can still foster a positive relationship with nature,” she suggests.
A simple 15-minute walk can be rejuvenating. For a more extensive routine, consider mixing 10 minutes each of cycling, skipping, and bodyweight exercises in a local park.
Discovering enjoyable activities is essential. “It’s hard to commit to ventures that don’t feel rewarding,” Jhas emphasizes.
Time spent outdoors can enhance your indoor activities. “You can leverage the fall season to develop strength, cardio fitness, and overall capacity, setting a beneficial foundation heading into winter,” she advises.
Consider Hiking and Camping
Outdoor activities can enhance your mental well-being, and hiking is an excellent cardiovascular workout, especially on hills and rocky paths, engaging the legs, glutes, and core.
If you’re new to hiking, ease into it by gradually extending the length, duration, and difficulty of your treks. Group hikes can also be a great motivator during cooler weather.
Camping in the fall is a wonderful way to immerse yourself in nature, offering a base from which to explore on foot, by bike, or on the water.
Regardless of how you choose to stay active this fall, you will likely benefit from the movement.
“Engaging in physical activities genuinely alleviates some of the gloom we experience both outside and internally during the fall and winter months,” states Jhas.
