Fall Fitness Tips
10/13
Here are 10 ways to start making the most of the season. And who knows? This year, you might be healthier before that New Year’s Eve party rolls around.
1. Take advantage of the weather. Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage, and the crunch of leaves underfoot. These months are a great time to exercise outdoors and enjoy cooler temperatures.
2. Think outside the box. Always wanted to learn to tap dance? Attempt to box? Master the jump rope? Ask any schoolchild: Fall is a great time to learn something new.
3. Be an active TV watcher. While you watch, you can walk or run in place, do standing lunges, do tricep dips off the couch, or lift weights. During commercials, do push-ups or sit-ups. In a one-hour show, you probably have close to 20 minutes’ worth of commercial interruption.
4. Integrate exercise into your life. You already know the obvious suggestions: park farther away from your destination; take stairs instead of elevators; take a walk during your lunch break. Here are a few that are less obvious:
• If you’re spending the afternoon taking kids to soccer practice, instead of reading a book or visiting with another parent, why not walk around the outside of the field while they practice or warm up and cool down with the kids.
• Try walking meetings. Go for a walk, brainstorm, and figure out who’s going to take what responsibilities.
• Get some inspirational music or find a motivational talk and download it to your iPod; walk while you listen for 30 minutes.
5. Rejuvenate yourself. Fall is the time to rejuvenate body, mind and spirit. Get a massage after your run. Learn to meditate. Take an art class. Treat yourself not just with exercise but other activities that promote wellness so you can feel good physically, mentally, emotionally, and spiritually.6. Remember the 30-day rule. It takes about four weeks for the body to adapt to lifestyle changes. That’s why people who give up on their fitness programs tend to do so within the first 30 days.
7. Strive for the 3 Cs. Commitment, Convenience, and Consistency. Having all three will lead to a successful fitness program. First, exercise takes commitment. Put in on the calendar, because later always turns into never. Convenience means choosing a gym that’s close by, or an activity you can do at home, or a time when you’re not likely to be interrupted. Finally, there’s consistency.
8. Deal with darkness. The best way to enjoy fall is to exercise outdoors. But it is getting darker earlier, and staying dark later in the morning, so be smart and safe. When cycling, affix a light to your helmet or bike. If possible, use trails or a local school track to avoid vehicle traffic. Try to work out at the same time every day, so drivers get used to seeing you.
9. Dress in layers. When exercising outside, layer your clothing. Before your body warms up, you may feel chilled, but once the blood gets pumping, you’ll feel overdressed.
10. Find your motivation. It’s important to first discover what your individual goals are, whether it’s losing weight, strengthening and toning, or preparing for a race or event. Remember too, that anything worth having takes work.
Source: WebMD