.png)
Learn how to adjust your exercise routine this fall and achieve your fitness goals after 40. Discover the benefits of seasonal activities, strength training, and creating a workout plan that sticks.
Transitioning from summer to fall
As we transition from the warmth and activity of summer into the cooler, more reflective days of fall, it’s a perfect time to refocus on our health. The changing seasons provide an opportunity to reset, establish new routines, and nurture both physical and mental well-being. For many, this time of year represents a return to structure after the more relaxed days of summer. Let’s allow this seasonal change to set new routines that will take us through the end of the year and the holidays! Fall brings in seasonal vegetables and fruits, new recipes and it’s important to change our exercise routines. Our bodies need that change to continue to grow stronger and healthier.
The Health Benefits of Seasonal Eating: Why Fall and Winter Produce is Best for Your Health
Eating seasonally not only ensures you’re getting the freshest, tastiest produce, but it also provides a variety of health benefits:
Boosted Immunity: Fall and winter fruits and vegetables are packed with vitamins and antioxidants that help strengthen your immune system during cold and flu season.
Improved Digestion: Seasonal produce like root vegetables and leafy greens are high in fiber, which supports digestive health.
Rich in Nutrients: Because seasonal fruits and vegetables are harvested at their peak, they contain the highest concentration of vitamins and minerals, providing optimal health benefits.
Fall and winter bring a bounty of delicious, nutrient-rich vegetables and fruits that are not only comforting but also packed with health benefits. As the weather cools and the days shorten, it's the perfect time to embrace the season’s produce. Eating seasonally means you get fresher, more flavorful options while benefiting from the vitamins and minerals your body needs to stay healthy.
Here’s a guide to some of the best seasonal fruits and vegetables for fall and into winter:
Pumpkins and Winter Squash Pumpkins, butternut squash, and acorn squash are quintessential fall vegetables, rich in beta-carotene, fiber, and potassium.
Root Vegetables Carrots, beets, sweet potatoes, and parsnips are fantastic fall vegetables that provide essential nutrients like vitamin A, vitamin C, potassium, and fiber.
Brussels Sprouts This cruciferous vegetable peaks in fall and provides a great source of vitamin K, folate, and antioxidants.
Apples are a classic fall fruit, and with so many varieties available, they’re incredibly versatile. They are high in fiber, particularly in the skin, and rich in vitamin C, and are a great option for boosting your immune system during the colder months.
Pears like apples, are abundant in fall and offer plenty of fiber, vitamin C, and potassium.
Cranberries are available fresh in the fall, and are packed with antioxidants and vitamins C and E. They’re best known for promoting urinary tract health, but they also provide an immune system boost.
Shifting Our Exercise Routine
As the days grow shorter and the temperatures drop, fall brings a natural shift in our daily routines. This seasonal change presents a perfect opportunity to adjust your exercise habits, embracing new activities that align with the cooler weather while keeping your body healthy and active. Whether you’re aiming to maintain your fitness level, refresh your workout routine, or simply stay moving, the fall season offers unique benefits that can enhance your exercise experience.
Cooler weather reduces the risk of heat exhaustion and dehydration, allowing you to push yourself without overheating. Overheating and dehydration have been a serious concern throughout the summer and while we have cooler weather continue to hydrate and use electrolytes as needed. Outdoor activities also expose you to natural sunlight, which boosts your mood and provides a dose of vitamin D. Many are us are deficient in vitamin D and don’t realize it.
Fall is the ideal time to experiment with seasonal activities that provide both fun and fitness. Consider trying something different like:
Hiking: While enjoying breathtaking scenery hiking helps improve endurance, balance, and strength, especially when done on varied terrain.
Yard Work and Gardening: Raking leaves or doing some end-of-season gardening can actually serve as a workout. These activities engage your core, arms, and legs, while also burning calories.
Bring Workouts Indoors
As daylight hours decrease, fitting outdoor workouts into your schedule can become tricky. This is a great time to incorporate indoor exercises to stay fit:
Strength Training: Strength training is essential, especially as you age. It helps build muscle mass, improve bone density, and boost metabolism.
Yoga and Pilates: These low-impact workouts are perfect for colder months. Not only do they improve flexibility and core strength, but they also help reduce stress — a key benefit as the holiday season approaches.
Home Workouts: Working out in the comfort of your home saves time and stress. I offer a variety of modalities in training and always include what your body needs the most. Be sure to schedule your session with me soon as the season gets busy. I have a few morning slots available to keep you on track.
Stay Motivated with Seasonal Goals
Fall is a great time to set new fitness goals. As the year winds down, it’s easy to lose motivation, but embracing the change in season can give you the push to recommit to your health. As fall ushers in cooler weather and a shift in daily routines, it’s also the perfect opportunity to revisit and refocus on those fitness goals you’ve always wanted to achieve. Allow me to assist you with reaching those new goals and being the best you can be.
Comments