As the days shorten and the weather cools, physical activity often falls by the wayside, and we retreat indoors to curl up with a book or binge-watch a few shows. But the end of summer doesn’t have to mean the end of your fitness routine. Here’s how to keep moving.
“We come off this high at the end of summer thinking, ‘I’m always going to feel this good!’” says wellness expert Sonia Jhas. “And then we hit this slump that starts, quite insidiously, in the fall.” By accepting that fall may shift how we feel, she says, we can plan ways to stay active and motivated—before colder weather hits.
Embrace mini-workouts
While you can get exercise by hitting the gym for an hour or going for a long run, smaller amounts of physical activity count too.
Research shows that multiple five- to 15-minute bouts of movement throughout the day offer similar fitness benefits to a single longer session. With vigorous activity, health benefits start to accumulate at just 15 to 20 minutes per week.
But activity doesn’t have to be vigorous. Mini-workouts of any intensity “can build to more of a routine and a better foundation,” says Jhas.
Use what you have
One of the great things about physical activity is it doesn’t require much equipment. Jhas recommends starting with just a few tools, such as free weights and a floor mat. Then, she says, it’s about doing movements that help build strength and boost your metabolism.
For strength, try bodyweight exercises such as push-ups, squats, and pull-ups. Add in some burpees, jumping jacks, or mountain climbers for more cardio.
You can also challenge yourself with everyday objects: cans of soup or a jug of laundry detergent for weights, a towel as a resistance band, or stairs for incline push-ups.
Keep in mind that all movement counts, so if you want, clean your garden, play in the backyard, rake leaves, or learn line dancing.
Get outside in nature
While a home gym can keep you moving, Jhas also encourages people to get outdoors. “It may not be the same [amount of] exercise you were getting during the summer, but you can still maintain a positive relationship with being outside.”
Focus on daily movements
Here is some inspiration for moving throughout the week.
Weekdays
- Warm up, work out, and stretch.
- Briskly walk to/from work or school and during lunch.
- Break up periods of sitting with walking, yoga, and squats.
- Walk during phone calls.
- Do gentle stretches while reading or watching a show.
Weekends
- Get outside with family or friends for a hike, bike ride, or quick game.
- Park farther away when shopping.
- Pick your own apples or pumpkins.
- Try a walking tour, dance party, bowling, or laser tag.
- Briskly walk with family or friends before dinner.
- Wind down in the evening with gentle stretches.
By Shawn Radcliffe
