10 Tips for Fall Fitness
Fall is a super season for shaping up, experts say.
3. Be an active TV watcher. Many people get geared up for
fall premieres of their favorite television shows, says Freytag. "If you're
going to sit down and watch hours of TV, get moving," she suggests.
"Make a date with exercise and TV."
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
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?", suggests Price. "Or (if you
feel comfortable) warm up and cool down with the kids."
- Or try "walking meetings," like those Price and his colleagues at
Biomechanics often hold. '"We go for a walk, we brainstorm, and we figure
out who's going to take what responsibilities," says Price. "'Things
get achieved much more quickly," he says, and everyone feels better for
- You can even get moving while you get motivated -- for fitness or other
life goals. '"Get some inspirational music or find a motivational talk and
download it to your iPod," suggests Durkin. Walk while you listen for 30
5. Rejuvenate yourself. Fall is the time to rejuvenate
body, mind and spirit, says Durkin. 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, he says, 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," says Price. That's why
people who give up on their fitness programs tend to do so within the first 30
So, when the alarm goes off in the morning and it's darker and colder, don't
roll over and hit the snooze button.
"Try to stick with a program for a month," Price says. "After a
month, behavior patterns will have adapted and it will be much easier to stick
with it after that."
7. Strive for the 3 Cs. Freytag calls commitment,
convenience, and consistency "the three Cs", and says having all three
will lead to a successful fitness program.
First, exercise takes commitment. When a client complains to
Freytag about a lack of time, she responds: "Tell me something I haven't
heard before. We're all busy; that's just part of our lives.