It’s Autumn at Aspire!
With the change of seasons and the cooler days and evenings comes a renewed time to rethink and restart.
Here are 10 ways to start making the most of the season.
1. Take advantage of the weather
Autumn can be a treat for the senses: the crisp air, a gorgeous canopy of autumn foliage, and the crunch of leaves underfoot. These months are a great time to exercise outdoors and enjoy cooler temperatures. Walking, hiking and cycling are all awesome in the fall. Discover park trails and take in some new scenery.
If you can get to the beach, get out and play volleyball, throw the Frisbee around, or play a vigorous game of fetch with your dog. It’s a great time to do beach activities because it’s so much less crowded.
If you’re near a lake or the river, try kayaking or canoeing for an excellent whole-body workout and a great change of pace.
2. Think outside the box
Always wanted to learn to dance? Attempt to box? Master the jump rope? Autumn is a great time to learn something new. Check out our classes or join into our Challenge. Look for something that intrigues you.
3. Be an active TV watcher
If you’re going to sit down and watch hours of TV, get moving. 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 commercial interruption.
4. Integrate exercise into your life
You already know the obvious suggestions: park further 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 chatting with another parent, why not walk around the outside of the field while they practice?,
- Or try “walking meetings”. Go for a walk with your workmates, brainstorm, and figure out who’s going to take what responsibilities. Things get achieved much more quickly and everyone feels better for doing it.
- 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. Walk while you listen for 30 minutes.
5. Rejuvenate yourself
Autumn is the time to rejuvenate body, mind and spirit. Get a massage after your run. Learn to meditate. Try some yoga. Treat yourself not just with exercise but other activities that promote wellness 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. That’s why people who give up on their fitness programs tend to do so within the first 30 days.
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. After a month, behaviour patterns will have adapted and it will be much easier to stick with it after that.
7. Strive for the 3 Cs
Commitment, convenience, and consistency are “the three Cs”. Having all three will lead to a successful fitness program.
First, exercise takes commitment. You have to start planning exercise, just like you do everything else, like meetings, dinners, and getting kids to lessons and practice. Put it in your calendar, because later always turns into never.
Convenience means choosing a class at a time at the gym that you can get to or an activity you can do at home, at a time when you’re not likely to be interrupted.
Finally, there’s consistency. We’d rather see a brand-new client work out for 10 minutes a day rather than one hour every month.
8. Deal with darkness
The best way to enjoy autumn is to exercise outdoors. But it is getting darker earlier, and staying dark later in the morning, so be smart and safe.
- Just because it’s 6 p.m. (or a.m.) and dark doesn’t mean you can’t work out. If walking or running outdoors wear something so you’re seen. Or get motivated and get into the gym during the darker months.
- When cycling, affix a light to your helmet or bike.
- If possible, use trails or a local school track to avoid vehicle traffic. Try to work out at the same time every day, so drivers get used to seeing you.
9. Dress in layers
When exercising outside, layer your clothing. Before your body warms up, you may feel chilled, but once the blood gets pumping, you’ll feel overdressed.
These days, there’s no lack of great weather gear. Try wicking fabrics like “DriFit.”‘ This fabric wicks moisture away from your skin so you’re not exercising with wet fabric hanging on you.
10. Find your motivation
People are motivated by different things. It’s important to first discover what your individual goals are, whether it’s losing weight, strengthening and toning, or preparing for a race or event.
But goals aren’t enough to get you there; you have to be motivated by the day-to-day workouts. So choose something you’ll enjoy doing and will be likely to keep up, whether working with a personal trainer, or taking part in a class.
Creating a challenge for yourself will motivate you, as will encouragement and accountability. You want to know when you’re doing a good job, and when you’re not. Remember too, that anything worth having takes work.
If you want any ideas on how to keep motivated into the cooler months don’t hesitate to grab me for a chat.
Yours in fitness, Tuffy
Aspire Fitness and Rehabilitaiton