This Fall, Break Through!

This Fall, Break Through!

Autumn is an ideal time to overcome common obstacles to regular exercise.

As days get shorter and the relentless heat subsides, fall provides the perfect opportunity to begin an exercise regimen or nd new hobbies to enjoy! If you enjoy admiring fall foliage, Columbia is the perfect place to take a nature walk. We have an incredible trail system in Columbia with trails spanning over 250 miles. ere are also a number of run/walk competitions that occur in the fall, such as a turkey trot. Now is the perfect time to start training! If you nd maintaining a regular exercise routine to be di cult, you’re not alone. e American Heart Association recognizes several common barriers to exercise and provides tips to overcome them. Fall is an exceptional time to break through these barriers and create sustainable lifestyle changes that will help you enjoy a happy and healthy lifestyle all year round!

Lack of Time

Many Americans nd it di cult to balance working, caring for family, attending social events, and exercising. Try monitoring your activities for a week, then identify three or four 30-minute slots that you could use for physical activity. If needed, you can break up your day’s exercise into 10- or 15-minute sessions that better t your schedule. Since the weather is generally more pleasant in the fall, you can exercise almost any time of the day.

Friends and Family Don’t Share Your Interest in Physical Activities

Ask your friends and family about physical activities they enjoy that you can do with them – remember, exercise is more than going to the gym! Ask a friend to go on a weekly bike ride to enjoy the fall colors, play a game of touch football with your family, or attend a group exercise class you’ve wanted to try. Not only will this make exercise more enjoyable, exercising with friends provides a sense of support and accountability.

Lack of Motivation

A busy lifestyle can be exhausting. In autumn, as the amount of daylight lessens, it may be tempting to turn on your favorite sitcom instead of participating in physical activity. Try scheduling your exercise for a time of day when you feel most energetic. Create a daily checklist and cross o your exercise when it is completed. And recognize that exercise can help reduce stress and make you feel better overall.

Why go through all this trouble to exercise? Because the benefits are endless!

You may know that exercise can help with weight management or building a better physique, but the benefits of exercise extend far beyond appearance. Regular physical activity can help decrease risk factors for heart disease. Engaging in aerobic exercise helps lower blood pressure, decrease LDL – the “bad” cholesterol – in your blood and improve blood sugar levels. Improving these risk factors could help you live a longer and healthier life. Regular physical activity can also improve the quality of your sleep and help you manage or reduce stress.

Exercise is generally safe and effective for most people of all ages, but if you have any concerns about exercising safely, ask your primary care physician before beginning a new program or activity.

150 minutes of moderate level activity each week is recommended for healthy adults. Moderate activity can include taking a brisk walk with your dog, riding a bicycle, or preparing your garden for winter.

If you’re just beginning an exercise program or haven’t been active for a few years, start light and work your way up to 150 minutes per week. If you’re already an avid exerciser, maximize your health benefits by gradually increasing your exercise time – up to 300 minutes per week –or intensity.

Whether you prefer scurrying through a corn maze, raking leaves, or completing your first 5K, take advantage of the beautiful fall weather and make exercise an enjoyable and beneficial part of your life!

By Hayden Legg, ACSM-CEP