Fall Fitness Reminders

These fall months are definitely some of my favorites out the entire year.  I love the gorgeous transition from summer to winter, and the beautiful sunshine and colors in the trees. Early fall is also one of the best times of the year for outdoor fitness activities, due to the milder temperatures. However, as the days become cooler and the daylight hours shorten, there are a few tips to remember for fall fitness.  

 

Layer up!

Oftentimes with the cooler weather we need warmer clothes, yet it may not be cold enough to use them during an entire workout.  If you dress in layers that are easily removable, you will be more comfortable during the duration of your exercise.  Wind shielding jackets can be a great outer layer during these windy fall days, while you may still appreciate sweat-wicking under layers to keep you dry.

Reflect!

Prepare for less daylight. Be smart and safe while maintaining your workout routine as the daylight hours diminish in the fall. If you need to work out at the same time every day and darkness…., wear a reflective vest and carry (or wear) a light. If you are cycling, add lights to both the front and the back of your bicycle, and always be aware of the traffic around you. 

 

Drink up!

It is very important to stay hydrated even when the temperatures drop. While you may feel less thirsty, staying hydrated is just as important in the fall as it is when the sun is blazing.  If you are not certain how much water you are losing during exercise, weigh yourself before and after.  Drink 2 cups of water for each pound lost. Stay on top of your fluid intake!

Add Variety!

The fall months can be a great time to try a new form of exercise.  Many gyms also offer a variety of classes and may even have a free trial class or membership.  Also, if you have been doing the same workout routine for more than 6 weeks, it's time to change it up.  You can add some new exercises, increase your weights or sets, or revamp the entire program. Variety is the spice of life.  Don't get stuck in a rut.

Move!

Adding movement throughout each day can help keep you ‘up’ and energized, and also burn calories.  If you are having a difficult time making fitness activities happen regularly, try making it a goal to get involved in some hobbies that get you up and moving. Even though an activity like bowling is not usually considered major fitness (unless you are a professional!), it does get you up and moving.  Add more N.E.A.T ideas for movement into your day. 

Yard Work!

According to Harvard Health, a 125 pound individual raking leaves for 30 minutes will burn 120 calories. A 155 pound person will work off 149 calories in the same duration. The American Council on Exercise states that 10 minutes of heavy yard work will net a 150 pound person the benefit of an estimated 62 burned calories, a 175 pound person approximately 73 calories, and a 200 pound person 83 calories.  If you do not have a yard to work on, chances are your family knows someone that could use help with their yard.  Yard work can be a fun way to burn some calories and help your family stay active in the fall. 

References

Landers, R. (2010, March 27). 10 Tips for Fall Fitness. Retrieved from Livestrong.com: http://www.livestrong.com/article/98340-10-tips-fall-fitness/

Ramsey, L. (2010, November 13). How Many Calories Does Raking Leaves Burn? Retrieved from Livestrong.com: http://www.livestrong.com/article/305816-how-many-calories-does-raking-leaves-burn/

Sarnatario, B. R. (2007, August 27). 10 Tips for Fall Fitness. Retrieved from WebMD.com: http://www.webmd.com/fitness-exercise/features/10-tips-fall-fitness?page=3