Now is a great time to start a fitness program. Why? Because you don’t have to place those heavy January 1st expectations on yourself. Consider this a trial run, a warm-up. Not only will you feel less guilty when all those holiday goodies roll around if you are already taking care of yourself, you will also have less of a challenge to face come the New Year.
So what are some good fitness ideas for fall? Why not take inspiration from 3 sports you've been seeing on TV this fall? Instead of sitting on your couch watching them, get out there and participate!
During the fall marathon season, it's easy to get inspired to throw on a pair of sneakers and start running!
The great thing about running is that all you need are some shoes to get started. If you feel the need to buy a few moisture wicking shorts or shirts, then go for it. While running may feel like a daunting task, you can start out as fast or as slow as you need to.
Start out with walk/run intervals, where you walk for 7 minutes and run for one minute, and repeat three times. Then follow this pattern to increase your run time:
• Week Two: Walk 5 minutes, run 2 minutes. Repeat three times.
• Week Three: Walk 3 minutes, run 4 minutes. Repeat four times.
• Week Four: Walk 2 minutes, run 5 minutes. Repeat four times.
• Week Five: Walk 2 minutes, jog 8 minutes. Repeat three times.
• Week Six: Walk 2 minutes, jog 9 minutes. Repeat three times.
• Week Seven: Walk 1 minute, jog 11 minutes. Repeat three times.
• Week Eight: Walk 5 minutes initially, run for 20 minutes, walk 5 more minutes.
Gradually work your way up to 30 minutes.
Initially, aim for two sessions per week, and then work your way up to three to four sessions. Interval training helps ease you into running so you don’t hurt yourself or get discouraged. Warm ups and stretching will help cut down on soreness. If you keep at it you’ll be able to run a 5K by spring!
Basketball is high energy, fun, and great for you. Many local parks and rec centers have teams and games on a regular basis. Some are drop-ins, while others may require registration. You can sign up individually, or you can put together a team of your own with co-workers, friends, and relatives. Come up with a funky name and hit the courts! Don’t worry if you’re not an experienced basketball player, just have fun and get some exercise.
If you’d rather be outdoors for this beautiful fall season then football may be right up your alley. Most cities have a recreational football league and are looking for enthusiastic players. Before you think about broken bones and concussions – there are touch and flag football leagues that offer the same fun with a lot less contact. Grab your spouse or friends and hit the turf so you can socialize and get a workout at the same time!
So, before you plop down in front of the TV to flip through the channels, consider getting out and enjoying some fresh air and exercise. Your body will certainly thank you!