Modify your fitness routine for fall

Stay fit as the weather cools

There are plenty of opportunities to stay fit through the fall, but you’ll need to modify your routine as the weather cools to avoid injury and stay well.

Warm Up When the Weather Cools Down

“Your muscles take longer to warm up when the weather cools because they get tight in cold weather. So allow for longer warm-ups and stretching before and after you run, bike or even walk,” says Robin A. Flory, PT, CLT, a physical therapist and lymphedema therapist at Lake Forest Hospital.

She recommends stretching before you step outside when the weather is cold, and holding each static stretch for 30 seconds. “A good stretching program can help eliminate muscle cramps, increase your stride length and make your workout more effective. And, stretching after you exercise is just as important as before your workout.”

Move Wisely to Help Avoid Injury

As a physical therapist, Flory hears patients’ stories about back pain. With heavy pumpkins to carry and piles of leaves to rake, she offers some special reminders for fall:

• Always use your entire body to lift, not just your arms. Instead of bending over at the waist, bend your knees and use the power of your legs to help lift.
• For fall cleanup, use the lawnmower first to mulch leaves as much as possible.
• When raking leaves, try to avoid twisting your torso at the waist. Don’t let your arms do all the work; use your entire body to gather leaves.
• Take a step back with each stroke of the rake. Then squat down to pick up the leaves. Flory advises: “Remember that wet leaves are heavier, so leave your piles until the leaves dry out.”
• Push some of the leaves around trees, bushes and on flower beds, instead of picking them all up. “Leaves make a natural mulch for the winter months,” she says.
• Take frequent rest breaks, and stretch your lower back by placing your hands on your hips and leaning backward.

Laura Bookman, MS, ACSM, fitness director at the Lake Forest Health and Fitness Center, adds advice for healthy raking and lifting. “It’s important to strengthen your abdominal muscles and your lower back before you engage in fall yard work like raking,” Bookman says. “Exercises that strengthen your core—such as Pilates or other functional fitness activities that use free weights, resistance bands or balance balls—can help."

Prevent Sitting Stiffness

“If you’re traveling this fall, try these steps to help you feel good in the car or airplane,” Flory says. These steps also can help if you spend too much time sitting at a desk.

• From a sitting position, raise your heels; raise your toes, and circle your ankles.
• Get up to stretch and walk around. If you’re driving, stop periodically to get out of the car, stretch and walk a bit.

Stay Active to Stay Fit All Fall

“Whatever you do, remember to stay hydrated in the cool weather, just like you do in the heat,” she says.

Flory encourages people to find activities outdoors and inside to remain active all year long. “The ‘Hike Lake County’ program is an especially great way to get moving and enjoy fall’s natural beauty,” she says.