Ultimate Guide to Stay Fit During the Fall Season

The fall season in Canada is breathtaking. The blend of cold, crisp air makes the perfect time for outdoor hikes and sports. But, this splendid fall season is not without its health challenges. For instance, the change in temperature triggers joint pain and arthritis flare-ups. The cold air season can also lead to respiratory problems such as asthma. But, you don’t have to spend your fall in sickness if you take care of yourself right from the beginning. Here is a comprehensive guide for you to stay fit and healthy during the fall season.

Common Health Problems in the Fall

The cold weather, seasonal allergens and icy patches in the fall season aggravate various health problems, especially among older people. Check out the health problems that become more common in the fall season. 

• Joint pain– The colder weather increases joint discomfort and stiffness in people with arthritis.
• Respiratory conditions like asthma or COPD– The cold air worsens respiratory problems.
• Fall sports injuries- The risk of injuries increases significantly as the fall sports return this season.
• Back pain– Back pain increases as people become less active in the fall.
• Falls and balance issues– The icy patches and wet leaves increase the risk of slips and falls. 

While you cannot do anything about the weather changes, you can always work on yourself. You can make lifestyle changes and incorporate exercises into your daily routine to stay fit during the fall season.

Also Read: What Does Physiotherapy Do? | Can a Chiropractor Help With Spondylolisthesis?

5 Practical Tips to Stay Fit During the Fall Season

People often consider fall as a stressful season. Self-motivation becomes very difficult as the days become shorter and the weather changes. The cold season makes it hard for people to get out of bed, ditch the fireplace and stay active instead. But, an active lifestyle is the primary, effective way to stay fit throughout and even after the fall season. 

Here are the 5 most popular tips to keep you healthy and moving this fall:

Make the most of your outdoors

Get outside at least for 30 minutes every day to get your heart pumping and legs moving. Fall is the right time to explore the scenic view this season has to offer. The temperature is suitable for outdoor activities without the cons of heat and humidity. 

Which outdoor activities are helpful in the fall?

• Walks, hikes or jogs– Light walking or jogging keeps your heart healthy and strong. 
• Apple picking– Walking around an apple orchid and picking up apples gets you pumped up without exercising. This fun activity involves light cardio as well.
• Exercises– Do your home exercises outdoors. The fresh air boosts your immune system and makes the routine less physically draining.
• Raking leaves– Yardwork may not be fun for many. Doing it with friends, however, can change your stance on it. Raking leaves engage multiple muscle groups. Doing them regularly improves your muscle strength and endurance. 

Why engage in fall outdoor activities?

There are multiple health benefits of getting outdoors in the fall, such as:

• Boosts your cardiovascular strength and endurance
• Improves your mental health
• Enhances your vitamin D levels
• Regulates sleep patterns
• Gives you a natural energy boost

Outdoor activities are fun. They also improve your overall physical fitness and prevent common fall sicknesses. 

Wear the right protective gear

Appropriate clothing helps you make the most of outdoor activities in the fall without getting sick. Dress in layers to protect yourself from the weather changes. 

Here’s what you should include in your attire:

1. Base layer (keeps away the sweat)

Wear lightweight fabrics such as synthetic that absorb the sweat and you stay dry and warm.

2. Middle layer (keeps you warm)

Wear wool sweaters and fleece jackets that trap your body heat. It should provide you with insulation.

3. The outer layer (key protective layer)

Wear a waterproof or windproof jacket that keeps you safe from wind, chilly air and rain.

Whether you exercise or hike outdoors in the fall, the right clothing protects you from the cold. You can enjoy the season and perform daily activities comfortably.

Also Read: How Physical Therapy Improves Mental Health?

Follow a strength training routine

The fall season primarily affects the health of your joints and muscles. This is also why older people or arthritic patients have a hard time at the beginning of the season. Strength training keeps your body strong and resilient. 

The exercises help you build and maintain appropriate muscle mass throughout the season. The muscles around the affected joint stiffen a tad more in these colder months enhancing your pain. Strength training helps strengthen these muscles and enable them to provide better support to your body.

Some examples of strengthening exercises include squats, lunges, planks and push-ups. A registered physiotherapist will be able to determine the right exercises for your fitness.

Enrol in a physical therapy program

It is tempting to stay on the couch and smell the coffee as the fall starts setting in. But, staying active is the best way to keep the fall blues away. But, a sedentary lifestyle can make staying active quite a challenge. In that case, you can enrol in physical therapy which guides you through home exercise programs that you can do easily at home. The physical therapy sessions also involve exercises that work on your cardiovascular health, muscle strength and overall fitness. 

Patient education is a crucial part of physical therapy. The physiotherapist can explain the health challenges of the fall season and advise you on how to stay fit during this time. You become aware of what the weather can do to your body and also how you can protect yourself from it.

Eat right and stay hydrated

Root vegetables are available this season and are inexpensive. The best examples include carrots, sweet potatoes and beets. They provide you with essential vitamins and minerals. You can also increase your intake of apples. They are abundantly available in the fall and are rich in fibre and vitamin C. Other delicious and nutritious foods include squash, pumpkins, Brussels sprouts, pears, cabbage and kale. 

Also Read: A Thorough Guide to Improve Your Posture

Final Thoughts,

The fall season is fun but the chances of getting sick or injured are high. If you can make some significant lifestyle changes, you can stay completely healthy and enjoy the fall at the same time. Focus on outdoor activities as frequently as possible. Hiking, running or simple walking boosts your immune system and improves cardiovascular health. Physiotherapy clinics like Physiotherapy First offer separate programs during this season. You can enrol in one of those and get through the sweater weather smoothly.

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