As the crisp fall air arrives, well in most places anyway, it’s the perfect time to get outdoors and stay active! Whether you're enjoying the changing leaves or cooler temperatures, outdoor activities during the fall can be a great way to maintain your fitness and overall well-being. Here are a few physical therapist-approved exercises to keep you moving safely this season:
Hiking or Walking
Fall is ideal for hiking or walking, especially with scenic trails full of vibrant autumn colors. These activities offer excellent cardiovascular benefits while strengthening your legs and core. For a low-impact option, find flat terrain (like here in FL) and keep a steady pace. Now go take that trip to the mountains you’ve always wanted to do!Cycling
Biking is another way to enjoy the fall scenery while improving endurance, leg strength, and balance. Be sure to warm up your muscles properly in cooler weather and stay mindful of uneven or slippery surfaces covered in leaves. Wear your helmet and be aware of your surroundings.Outdoor Yoga
Take your yoga practice outside! Find a quiet park or backyard space to stretch, breathe, improve flexibility, and reconnect with Mother Earth. Yoga can help enhance balance, stability, and relaxation—perfect for maintaining mobility as the season changes.Leaf Raking & Yard Work
It may not feel like exercise, but yard work like raking leaves or gardening engages many muscle groups, especially in your arms, shoulders, neck, and back. Be mindful of your posture and avoid repetitive strain by switching sides frequently as well as staying hydrated.Trail Running
For those who enjoy a challenge, trail running provides a full-body workout while strengthening your joints and improving balance. Be cautious of uneven ground and take it slow if you're not accustomed to trail running. Make sure to warm up properly and wear shoes that prevent slipping.
Before heading out, dress in layers to stay comfortable in the cooler weather, you can always shed them as needed. Stay hydrated, bring plenty of water and snacks for longer trail rides, hikes, or biking. Most importantly, give your body a good warmup and cool down before and after exercise to decrease injury. These outdoor activities will not only keep you moving but also boost your mood and energy levels throughout the fall season!
If you have any concerns about starting a new activity or managing pain, consult with your physical therapist for tailored advice.
