Try these fall exercises to refresh your body and help you reach your health goals.
Fall is a beautiful time to get out and enjoy nature at its finest. Crisp air filling your lungs, the crunch of the leaves under your feet, or the faint smell of a bonfire are just a few of the incentives for taking our activities outdoors in the Fall. But are there any other added health benefits to taking our workout outdoors? Keep reading to learn how skipping the gym could actually help you this season.
10 Health Benefits of Taking Your Fall Workouts Outside
We have known that being in nature provides limitless benefits to our mind, body, and soul. The fresh air inspires positive thoughts and increases creativity. But fall outdoor exercises also offer many health benefits. This includes:
> Improved Cardiovascular Health
Outdoor exercise, such as running or cycling, promotes cardiovascular fitness, improving heart health.
> Improved Respiratory Function
Breathing in fresh air can enhance lung capacity and respiratory function.
> Better Weight Management
Regular outdoor activities contribute to weight control and the prevention of obesity-related health issues.
> Enhanced Immune Function
Moderate outdoor exercise has been associated with a strengthened immune system.
> Better Vitamin D Levels
Sun exposure during outdoor activities helps the body produce vitamin D, vital for bone health and immune function.
> Reduced Stress Levels
Nature-based exercise has a positive impact on stress reduction and overall mental well-being.
> Lower Blood Pressure
Outdoor physical activity has been linked to lower blood pressure levels.
> Enhanced Flexibility and Balance
Outdoor workouts often involve varied terrain, promoting improved balance and flexibility.
> Improved Joint Health
Engaging in activities like walking or hiking on natural surfaces can be gentler on joints compared to indoor, high-impact exercises.
> Increased Endorphin Release
Exercising outdoors triggers the release of endorphins, the body’s natural mood lifters, contributing to a sense of well-being.
Outdoor Exercise Helps the Whole Family
If those ten benefits aren’t enough to convince you to head outdoors, it’s important to note that recent studies suggest that more time in nature will help you achieve better sleep as well.
Researchers analyzed data from the Centers for Disease Control and Prevention’s Behavioral Risk Factor Surveillance System, which surveyed more than 250,000 adults in the United States. The study noted that living near green landscapes is associated with higher levels of physical activity and that exercise in turn predicts beneficial sleep patterns.
Furthermore, many parents would be shocked to learn that children suffer from persistent sleep deprivation – getting as much as two hours less sleep per day than recommended. While this includes a variety of reasons (busy schedules, too much screen time, and lack of public knowledge about the amount of sleep kids really need) the main finding was a lack of regular outdoor play.
6 Easy Ways to Get Out and Get Moving in Nature This Fall
#1: Scenic Hiking
No bugs, cooler temps, and beautiful scenery make hiking one of the top Fall outdoor activities. John Muir said, “In every walk with nature, one receives far more than he seeks.”
Hiking in the Fall not only provides a strong cardio workout (just one hour of trekking can burn well over 500 calories depending on the level of incline and the weight of the pack you’re carrying), but hitting the trails is just as beneficial for your brain as your body.
A 2012 study showed that spending time outdoors increases attention spans and creative problem-solving skills by as much as 50 percent. David Strayer, co-author of the study pointed out that the results may have as much to do with unplugging from technology as they do spending time outside. “This is a way of showing that interacting with nature has real, measurable benefits to creative problem-solving,”
You don’t have to live in the mountains to hike on a beautiful trail. Oftentimes, you’ll discover that your local community has trails in your own backyard. Visit apps such as AllTrails to help you seek out local opportunities for hiking. Cities, counties, and states all have parks or natural areas to get started. Even very urban areas, like New York City or Washington D.C., have green spaces great for shorter hikes. Hiking is a great family activity for the Fall.
Tips for Hitting the Trails
- Try to find a shorter distant hike that is fairly easy if you’re bringing your children along. As they get more comfortable hiking, you can increase the distance and difficulty.
- Encourage your little ones to go on a scavenger hunt or do some leaf-peeping to find the colors of the rainbow. Offering children an activity helps keep them engaged throughout the hike and gives you more opportunities for peace.
- If you do bring your children along, just pack the patience and don’t forget the snacks!
#2: Trail Running
If running on a treadmill is getting boring or running on asphalt creates discomfort to your joints, there could not be a better time of year for trail running. Trail running improves balance and coordination (watch out for tree stumps, exposed roots, and hills) and keeps things interesting by providing the most gorgeous views nature has to offer.
Running in the autumn months usually means a longer endurance as it’s not too hot or not too cold. As you begin to establish a routine you’ll quickly notice the changing of the leaves every day on your run which will give you something to look forward to daily. Breathe in the fresh air and enjoy a strong cardio workout.
If you’re new to running, start with a brisk walk, get familiar with your surroundings, and use a GPS device to keep track of your progress.
#3: Kayak, Paddleboat or Canoe
#4: Biking
For the next few months, you may want to ditch the spin class and opt outside for your biking outdoors. Biking is an excellent full-body workout and with the cooler temps, you may find new areas in your community to explore. Biking is also a fantastic family activity. AllTrails or BikeMaps are two great apps to help you find a local path near you.
#5: Yard Work
I know what you’re thinking. Yard work is fun? Not always, but as the leaves pile up you can turn this task into a great opportunity for exercise. Working in the yard offers plenty of benefits to the mind and body. Raking leaves uses muscles in your arms and back, which makes it a great upper body workout. You can burn up to 400 calories an hour by simply raking and bagging leaves (that’s a large pumpkin spice latte). Incentivize your kids to help because once that leaf pile has been raked the only thing left to do is JUMP in it (squats for the parents and joy for the kids).
#6: Walking
What could be more relaxing than a walk in nature as the colors change all around us? Beauty aside, walking has the lowest impact on bones and joints and often is an easy form of exercise to blend into your day. It’s also free! There are many other benefits to a walk in the woods. The Japanese have coined a term, “Forest Bathing” or shinrin-yok which is simply wandering in the woods to improve one’s health and well-being. Studies have shown a walk in the woods provides benefits such as reduced stress, lowered blood pressure, newfound creativity, and reducing loneliness. Seek out an urban park or local forest to literally breathe in the benefits of the trees.
Want more wellness tips?
Moving our bodies with these fall outdoor exercises gives us physical strength, peace of mind, better sleep, and most importantly that much-needed time to soak in the beauty of Autumn! Talk with an AlignLife chiropractor near you on more ways chiropractic care can help you increase your fitness levels and mobility. Schedule a visit today to learn more.
