As the leaves start to change and the temperature begins to drop, it can be tempting to curl up indoors and hibernate during the fall season.
However, fall is the perfect time to get active and stay active. Not only does the start of a new season give you the motivation to start a new routine but the changing weather invites you to try new activities.
As we move into the autumn, we are able to leave the heat and humidity of the summer months behind. The cooler temperatures in fall make outdoor activities much more comfortable and enjoyable. You can go for a walk while enjoying the fall colors or try something different, such as water exercise in a swim spa or a fall recreational sports league. Even activities like apple picking and corn mazes can be a fun way to incorporate movement into your fall weekend.
With the start of a new season, you have hit refresh on your fitness routine. Whether you set the goal of running a certain distance, try a new sports league, or rethink your at-home gym, these tips will help keep you motivated and on track.
Why stay active during the fall
It might not be easy to stick to an exercise routine once the season changes. The days get shorter, and you might find that you are busier in the fall. Kids might have sporting events, groups that took a hiatus in the summer are meeting again. Work might be ramping up ahead of the holiday season. You might not have an hour to hit the weight room at the gym. And, if you do, it can feel tempting to skip a workout when you are driving home from work in the dark.
However, a fall fitness routine can help you make yourself — and your well-being — a priority. As a result, too, you can see numerous benefits.
Boost your mood
Exercising can just make you feel good. And numerous scientific studies and clinical trials backup that idea. Research consistently shows that regular exercise can have a significant positive impact on mental well-being. When you work out, your body releases endorphins — the feel-good hormone. These endorphins can help counteract feelings of sadness, anxiety, and lethargy associated with seasonal affective disorder.
In addition, regular physical activity is known to reduce levels of stress hormones like cortisol. A 2008 study in the Journal of Endocrinological Investigation found that 30 minutes of exercise resulted in a reduction of circulating cortisol levels. And while high intensity exercise was shown to see a more significant change, even people who exercised at a low intensity had lower levels of cortisol in circulation. Reduced cortisol levels can help you feel less stressed and reduce inflammation.
Maintain your weight
Holiday feasts are just around the corner, and staying active can help you manage your weight. The American Heart Association recommends that adults get in 150 minutes of moderate activity each week. You can go for a walk in the woods or an easy bike ride.
Alternatively, you can do 75 minutes of higher intensity activity each week, such as stationary swimming in a Michael Phelps swim spa.
Strengthen your immune system
Fall brings cold and flu season, so staying active can help keep your immune system strong and ward off illnesses.
Regular exercise increases the circulation of immune cells in the bloodstream, including white blood cells and antibodies, research data shows. This enhances the immune system’s ability to detect and fight off infections.
Spend time in nature
You can’t deny the beauty of the fall colors. Exercising outdoors gives you the opportunity to soak in the beauty of the season.
Plus, spending time in nature, often referred to as “Vitamin N,” can have a profound impact on your overall health and well-being.
Exercising outdoors has been shown to increase levels of vitamin D, improve your mood, reduce stress, and enhance mental focus among other benefits.
10 tips to stay active this fall
The start of a new season can come with a renewed sense of energy and motivation. While summer can often steal the spotlight when it comes to fitness, fall is the perfect time to prioritize your exercise routine.
These tips will help you get active and stay active during autumn and maybe even into the winter months.
1. Embrace outdoor activities
Say goodbye to the heat and humidity of summer and hello to the crisp, cool weather of fall. The season is ideal for hiking, biking, or going for a brisk walk in your local park.
2. Water exercise in a Michael Phelps swim spa
A Michael Phelps Signature Swim Spa by Master Spas can help you create a fall fitness routine that is convenient and fun. A 30-minute water exercise routine can help you reach your fitness goals while taking advantage of the unique properties of water.
3. Rake those leaves
Raking leaves, mulching, and other fall yard duties can often feel like a chore. But you can look at it as a positive. Yard work, such as raking leaves, is an excellent way to engage your upper body, as well as your core, and burn calories.
4. Join a fall sports league
You are never too old to get in the game. Many communities offer fall sports leagues, such as soccer, flag football, or softball. It’s a fun way to stay active and socialize. Plus, joining a league will make exercise a regular part of your schedule and help you develop a consistent routine.
5. Switch up your workout routine
Feeling stuck or bored with your exercise routine? Channel those fresh vibes from a new season to try something new. Try a new exercise class or incorporate water exercise into your routine. You can also switch up the exercises in your strength sessions, whether it’s higher reps or circuit-style workouts.
Or, consider learning a new skill such as swimming. Not only does learning to swim provide physical benefits, it can help improve your confidence and mental well-being. You can take lessons at a local community center. Or, consider hiring a private instructor for one-on-one sessions in the swim spa.
6. Set fitness goals
A specific goal is a great way to stay motivated to workout regularly. Goals provide direction and motivation, as well as give each workout a purpose. Whether it’s running a 5K, mastering yoga poses, or increasing your swim spa workout duration, having goals keeps you on track.
For example, if you set the goal to increase your swim pace, you might schedule in three swims into your week. One swim might be shorter sets at a higher speed in the Michael Phelps swim spa. The second swim could be longer sets at a less intense speed. And you could close out the week with a longer continuous swim that builds your endurance. At the end of each month this fall, you could do a 10-minute swim test to see how you have improved.
7. Find a workout buddy
Struggling to find the motivation to work out? Chances are you are not alone. Partnering up with a friend can help you reach your fall fitness goals.
A workout buddy not only helps keep you more accountable but can help you be more consistent. If you both sign up for that new fitness class, chances are you won’t cancel. Even if you feel intimidated by the class, you won’t want to let your friend down.
8. Explore fall festivals
Attend local fall festivals, where you can enjoy seasonal activities like pumpkin picking, corn mazes, and apple picking — all of which involve walking and physical activity.
Think we’re wrong? Just think about the last time you carried a pumpkin around the patch. It’s a workout! It very much mimics the farmer’s carry exercise that can be found in CrossFit and functional fitness workouts.
9. Create a home wellness room
As the days get shorter, having a home gym with basic equipment can make it easier to stay active, even in the comfort of your own space. You can invest in a workout mirror wall or a set of resistance bands, which don’t take up a lot of space and can be used for a time-efficient, effective workout.
Or, if fall feels like a stressful season, you can convert your home workout space into a wellness room. The newest trend in home wellness, these rooms can feature workout equipment alongside stress-relief amenities like yoga mats, sound machines, and cold tubs.
Michael Phelps Chilly GOAT Cold Tubs by Master Spas were designed with the legendary swimmer to allow people to make cold water a part of their wellness routine. Its modern design can seamless integrate into your wellness room — without the need for an extensive set-up. Cold water immersion can reduce inflammation, speed recovery, improve circulation, boost your mood, and support immunity.
10. Prioritize self-care
Don’t forget to prioritize rest and recovery. Adequate sleep and self-care practices are essential for overall fitness and well-being.
As you navigate a busy fall schedule, remember that staying active doesn’t have to be time-consuming. Short, effective workouts can yield significant results. Moreover, exercising in a Michael Phelps Signature Swim Spa can provide a fantastic full-body workout experience right in your own backyard, making it easy to stay active during the fall.
How to buy a Michael Phelps swim spa
Do you want to be able to swim, exercise, and relax at home? Having a Michael Phelps Signature Swim Spa allows you to swim on your schedule while adding a fun factor to your backyard. You can click here to find out more about the benefits of hydrotherapy and relaxing in a hot tub. Or, contact your local Master Spas retailer to learn more about swim spa ownership. Wondering how much a swim spa costs? You can request a quote here.