SEP 28, 2022
Fall Exercise Routine for Beginners
A workout routine is a great way to set new intentions and goals for yourself this fall. Here are some tips to help you achieve your exercise goals this fall.
Fall is about to arrive. Soon we’ll begin to feel the crisp chill in the air. Leaves will start to fall. We’ll slow down and move toward winter. Nature will show us just how wonderful it can be to change, let go, and bring in something new.
A workout routine is a great way to set new intentions and goals for yourself this fall. Creating a workout routine will help to set you up for a healthier lifestyle, as we move into the winter months. Starting a new exercise routine doesn’t have to be difficult, but for many beginners, it can be daunting. Where do I start? What do I need? Will I even like it? These are all valid questions. Below is some advice to help you identify some fall workout goals.
Set Realistic Expectations that Support Your Goals
Set realistic and achievable expectations that will ultimately support you and help you reach your goals. It’s great to dream big, but first you should break those dreams down into action steps that you can achieve in a sustainable way. If your goal is running a 10K, you wouldn’t start by running a mile on the first day. Setting goals is a great way to get into a new routine and get out of a funk, especially during the changing seasons. But make sure that you are not setting the bar so high that you won’t be able to reach it in a reasonable amount of time.
Clothing that Supports your Goals
Choose your workout clothes wisely. You’ll want to make sure it’s comfortable, supportive, and allows movement. Proper footwear and socks are the basis of any workout attire. Wearing compression while you work out will increase your endurance and prevent injury. Gradient compression increases blood flow and circulation, helping you perform better in your workout.
Take a Hike
As the weather begins to cool, we are left with the perfect weather to take a walk in your neighborhood or a hike in nature. Taking a hike or going for a walk is one of the simplest ways you can start moving your body and start creating a routine. Walking can prevent many conditions such as heart disease, stroke, high blood pressure, and diabetes. Walking can also help improve your cardiovascular health. It not only improves your physical state but also brings you closer to a state of inner stillness in an already chaotic world.
To incorporate this into your fall routine, simply start with short walks a few times a week. See if this is a sustainable rhythm for you. If so, add longer sessions or more sessions during the week. Slowly build up to your goal length and duration.
Ride a Bike
Riding a bike is a great way to decrease stress while you reach your goals. It’s easy and can be done at home or at the gym on a stationary bike. If you already have a bike at home, you can hit the streets and ride around your neighborhood or local park. Taking a bike ride is not only good for your exercise routine or cardiovascular health but also is fun and a great way to find joy in your day. Biking is a great way to increase your cardiovascular health, improve blood flow and circulation, increase mobility and strength, and even improve your flexibility and balance.
Take Group Fitness Classes
Group fitness classes are a wonderful way to get plugged into your local community, especially since fall is here. Winter is right around the corner, bringing with it a bigger desire to stay indoors. Joining a gym or rec center to take fitness classes motivates you to get out of the house and get your body moving. If getting out is too much of a challenge, you can also access hundreds of workout videos free on YouTube or join an online fitness program that fits your needs. This is a good way to ease into group fitness classes and get your feet wet with a workout routine.
For those seeking a lower-impact form of exercise, yoga is a world-renowned way to get your body moving. Yoga is also beneficial in other ways, such as creating and stimulating a healthy mind. Yoga, and other forms of meditation, help to calm the brain and body, allowing you to tune in and cancel out the world around you, even if only for a thirty-minute session on your mat.
Yoga is a well-known option for movement because of its ability to fit into any part of your day. You can do this form of exercise in the morning, mid-day, or in the evening to wind down before bed. This makes yoga a very attainable option for people to include in their fitness routine, especially for those looking to increase their flexibility and mobility.
YES! Yard work counts as movement. When you are out pulling weeds and raking leaves, you are working your arms, back, and core much like you would in a hard session at the gym. You are also getting in plenty of steps walking those lawn bags from the backyard up to the curb.
Don’t forget to protect yourself while doing yard work. The weather might be getting cooler but that doesn’t mean you shouldn’t come prepared. Wearing the correct clothing can help prevent skin irritations and support blood flow during strenuous parts of yard work, like raking, pulling, pushing, and carrying heavy lawn bags. Wearing long sleeves, pants, proper footwear and socks will decrease your risk of injury.
Need something a little more challenging? Strength training might be for you. Strength training helps to build strength, confidence, and endurance. It can help to manage your weight, increase metabolism and enhance the quality of your life. Much like yoga, strength training can help in your daily life, as it helps to protect your body and joints from injuries. By practicing strength training you will reduce your risk of developing osteoporosis, due to its tendency to increase your bone density over time.
Prioritize Rest and Recovery
Once you get started with a new workout routine, you tend to feel great, on top of the world even. This is good, but keep in mind that your rest days and recovery are just as important as the days when you are doing more strenuous activities. Our muscles don’t actually get stronger when they become more fatigued in a hard session at the gym. They get stronger when we rest. So, prioritizing rest in your routine is the key to keeping you going and maintaining a new routine.
Being productive with rest can look like doing a short and supportive restorative yoga practice, taking a walk through your neighborhood, or even practicing meditation.
Choosing products that help to improve and make rest time more productive will help you reach your goals. Products like recovery sleeves help to improve blood flow, helping you to recover faster. Fresh blood flow supports your body and allows it to remove waste and toxins from the soft tissues that can be broken down during your exercise sessions. Wearing products that allow your body to more fully recover gets you back to your routine quicker.
Have fun creating a fall workout routine. In order for it to be something that you will continue to commit to, it has to make you happy and enjoyable. Movement and exercise release endorphins, a happy hormone. Make sure to play around with different types of movement and exercise to find what works for you and supports your unique goals.
**Always consult with your doctor or healthcare provider before starting a new fitness routine. **