I write this on a lovely summer day and will head to the pool in a few hours. But as the Starks say, “Winter is coming,” and fall will be here soon. As the seasons change, our schedules shift, and it can become harder to get enough exercise.
Research shows that physical activity levels change with the seasons, tending to be highest in spring and lowest in winter. Weather conditions, such as higher wind and precipitation, tend to reduce physical activity, and clear skies and longer daylight hours are associated with increased physical activity in children. Here are some hints to reach your exercise goals as the days get shorter.
Kids in Fall Sports? – Don’t Just Be a Spectator
With school resuming and organized sports starting up, many parents end up as chauffeurs, taking their kids to soccer, swimming, football, etc., practices. This can eat up hours, since watching their kids practice is often more time-efficient than dropping them off and picking them up. The sports activity is excellent for the kids, but the parents frequently spend sedentary hours on the sidelines or in the bleachers.
My advice here is for parents to incorporate some movement into their time. My wife and I used to walk laps on the outdoor track that circled the soccer practice fields while our kids played. We could easily get in a 2-3 mile walk during soccer practice while seeing our kids play. Even without a track, walking back and forth the length of the field or the indoor gym will benefit metabolic health compared with sitting quietly.
Enjoy the Cooler Weather
As outdoor temperatures drop, nature hikes become a more alluring option – fewer mosquitoes, less sweating. Outdoor walking is an excellent option for both body and mind, as studies show exposure to nature while walking has powerful benefits to both mood and cognition. Fall adds seasonal fun, like haunted trails and corn mazes, for outdoor activity and amusement. Fall-themed fitness events like Turkey Trot runs are another good way to get your steps in during the season. Take advantage of these before the winter comes!
Can’t Get Outside? No Problem
When the weather gets too severe to enjoy outdoor activities, or your work schedule keeps you from getting out during shorter daylight hours, don't despair; you still have options. Commercial fitness facilities are naturally an option for an excellent workout in a controlled environment. If geography or your budget makes access to a gym an obstacle, you can get great workouts in your home, with no exercise equipment needed, using bodyweight exercises such as calisthenic routines, aerobic dance, or yoga. You can even find free guided routines online to follow.
The seasons change, and we must adapt. Happily, there is always a way to incorporate more activity into your day. Find the way that best suits you, and thrive!
FAQs
How can I stay motivated to exercise when the seasons change?
As daylight hours shorten and temperatures drop, adjusting your exercise routine can help you stay consistent. Consider scheduling workouts earlier in the day, exploring seasonal outdoor activities, or developing an indoor backup plan. Choosing activities you enjoy can make maintaining your fitness routine easier throughout the fall.
What are some fun outdoor activities to stay active during the fall?
Fall offers plenty of opportunities to enjoy physical activity outdoors. Walking, hiking, exploring corn mazes, visiting pumpkin patches, and joining seasonal events like Turkey Trot races can help you stay active. Spending time exercising in nature may also offer benefits for mood and mental well-being.
How can busy parents fit exercise into their children's fall sports schedules?
Children's sports practices can also give parents a chance to move. Instead of sitting through practice, consider walking laps around the field, taking a nearby stroll, or using available walking tracks. Even shorter periods of movement can contribute to your overall physical activity goals.
What are the best indoor exercises for colder or rainy fall days?
You don't need a gym membership or expensive equipment to stay active indoors. Bodyweight exercises, yoga, aerobic dance, and guided home workouts can provide convenient options when outdoor exercise isn't practical. A combination of aerobic activity and muscle-strengthening exercises can help support overall fitness throughout the colder months.
References
1Tomasso, L. P., Spengler, J. D., Catalano, P. J., Chen, J. T., & Laurent, J. G. C. (2023). In situ psycho-cognitive assessments support self-determined urban green exercise time. Urban forestry & urban greening, 86, 128005. https://doi.org/10.1016/j.ufug.2023.128005
2Harrison, F., Goodman, A., van Sluijs, E. M. F., Andersen, L. B., Cardon, G., Davey, R., Janz, K. F., Kriemler, S., Molloy, L., Page, A. S., Pate, R., Puder, J. J., Sardinha, L. B., Timperio, A., Wedderkopp, N., Jones, A. P., & on behalf the ICAD collaborators (2017). Weather and children's physical activity; how and why do relationships vary between countries?. The international journal of behavioral nutrition and physical activity, 14(1), 74. https://doi.org/10.1186/s12966-017-0526-7
3Ma, Y., Olendzki, B. C., Li, W., Hafner, A. R., Chiriboga, D., Hebert, J. R., Campbell, M., Sarnie, M., & Ockene, I. S. (2006). Seasonal variation in food intake, physical activity, and body weight in a predominantly overweight population. European journal of clinical nutrition, 60(4), 519–528. https://doi.org/10.1038/sj.ejcn.1602346
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