Fall fitness - Jackson Clarion Ledger

1. Take advantage of the weather.


One of fall’s best attributes is its great weather. The mild temperatures and cool evenings are perfect for a walk, run or bike ride. Discover local multi-use trails while breathing in the clean, crisp air and admiring the fall foliage that autumn brings. Also be sure check out events like the WellsFest 5K Run/Walk Sept. 28, the unofficial kickoff of the fall race season. For more information, visit www.wellsfest.org^[1] .



2. Deal with the darkness.


The trade-off for gorgeous weather is less daylight in the afternoon and evening. Rather than mourn the long days of summer, come up with a game plan to stick with, or even start, a fitness regimen, Andress said. If you decide to be active outdoors, make sure you’re geared up for it. A light, headlamp, reflectors and reflective clothing or tape helps ensure that you’re seen while out for a walk, run or bike ride. Also, tracks, tennis and basketball courts, pools and soccer fields are a few places that are lit during the evenings.



3. Plan ahead.


You’ve heard the saying before: If you fail to plan, you plan to fail. Carving out the time to exercise is necessary, Andress said. The U.S. Department of Health and Human Services recommends that adults do at least two-and-a-half hours, or 150 minutes, of moderate aerobic activity a week. Exactly how you divvy up that time is up to you. “That could be 20 minutes a day two times a day or whatever works best for you,” Andress said. If you can swing it, by either negotiating with your boss or altering your schedule, working out midday is a great way to be outside during the warmest part of the day and avoid the dark mornings and evenings.



4. Step outside your comfort zone.


For beginner and seasoned exercisers, changing up your routine is mandatory. “Muscle confusion is what you want, and interval training is great for that,” Andress said. “It’s also great for losing weight and increasing your cardiovascular endurance.” Runners, for example, should change their route and/or pace to improve performance. If you’re a fan of group fitness classes, try something new. From Bokwa dance to early morning boot camps to pole fitness, there’s plenty to choose from right in your own backyard. Check out your local gym or recreation center for a schedule of fall classes.



5. Reward yourself.


Fall is a time to rejuvenate the mind, body and spirit. Book a massage after a run or take art or cooking classes. Treat yourself not just with exercise but other activities that promote wellness.



6. Dress the part.


If exercising outdoors, layer your clothing as temperatures cool. You may be cold before your body warms up, but once your blood gets pumping, you’ll feel overdressed. Three layers are standard: An inner layer of moisture-wicking or “DriFit” fabric, a second layer, or warmth layer, and a third protective layer, i.e. a windbreaker or rain slicker, depending on the weather. And don’t forget your sunglasses. Fall sun can be blinding at certain times of the day.



7. Find your motivation.


People are motivated by different things, Andress said. It’s important to detail what your individual goals are, be it losing weight, strengthening, toning or preparing for a race or event. Also, you have to be motivated by daily workouts, so choose something you will enjoy doing and will be likely to maintain. Suggestions include walking with a friend, working with a trainer or taking part in a boot camp class.



8. Have an apple a day.


Fall’s the season for Honeycrisp apples, among Andress’ snack favorites. Honeycrisps have a bright red and pale green outer skin and cream-colored crisp yet juicy finish. Sweet and slightly tart, Honeycrisps are also great for salads, baking and cooking. “And it fills you up, too,” Andress said.



9. Be patient.


If you are not currently exercising, start with a low-to-moderate intensity workout like walking or jogging, then work up to at least 30 minutes three days a week. According to the American Council on Exercise, it takes about four weeks for the body to adapt to lifestyle program, so try to stick with a routine for a month. It will be much easier to develop a habit after that.



10. Don’t wait.


“You have to start somewhere, so go ahead and get out there,” Andress said. “Everyone waits for the perfect time, but that time is now. Even if it’s 10 sit-ups before bed, everything you can do is helpful.”

To contact Cassandra Mickens, call (601) 961-7280 or follow Cassandra_CL on Twitter.

References

1. ^{^} www.wellsfest.org (www.wellsfest.org)