The recent changing color of the leaves and the drop in temperature reminds us, fall is here, and it is a great time to change some things in your usual weekly and daily routine.

For exercisers- the days are getting shorter and the temperature colder, and with that a change makes sense.  Many cyclists switch to running, or move indoors for stationary cycling or other cross training options: elliptical, treadmill, stair climbers, rowing ergo-meters, or strength training options.  Running takes less time (shorter days), and is easier to stay warm than cycling, but be sure to gradually switch to running as it takes time for your body to adapt to the impact of running.  October is an ideal time to run on trails before all of the leaves fall- which then makes seeing rocks and roots difficult.

Varying your exercise routine is good for both your mind and your body as it helps prevent muscle imbalances, overuse injuries, and even mental burnout.  Swimming or any water exercise (water aerobics- water running, etc.) is another great “cross training” option for runners, cyclists, cross fit athletes, or anyone looking to add variety and balance to their exercise routine.

The Aquatic Exercise Association reports that you can expect to burn 400 to 500 calories per hour when exercising in the water. Additionally, water offers 12 times the resistance of air, which helps to improve muscle strength.  Simple devices such as hand-held paddles, foam noodles and rings, and kickboards can add further resistance to increase the intensity of an aquatic workout.  The pool is also a great place to perform stretches to improve overall flexibility.

Fall is also a good time to change your usual eating patterns.  Most of us don’t crave smoothies or salads as much in the cooler weather.  Fall is ripe with great fruits and vegetables- this is a great time of year to eat more of these: apples; beets; cranberries; potatoes; pumpkins; rutabagas; sweet potatoes; yams; turnips; and winter squash which is also harvested in the fall.  Fall is also a great time for soups and stews.

Some people even like the change in seasons so they can mix up what they wear every day, time to break out the sweaters and light jackets and enjoy a crisp weekend walk, or apple picking day.

So embrace the change of seasons, as it is actually very good for our minds and bodies.  Be sure to consult a doctor before starting any new exercise program.  If you are not sure what new exercises to try or if you have any questions about your personal exercise program please feel free to contact me at: [email protected]