Fall Back into Fitness This Fall: Rebooting after a Break

Posted on Tuesday, October 10th, 2017

Written by Brigida Dimatteo, Edited by: Taylor Scully and Emma Plater MSc(PT)

From the bountiful colours on the falling tree leaves to the homemade pumpkin cheesecake pie for thanksgiving and loads of Halloween candy, the fall is filled with numerous delights. In the midst of the festivities, we must not forget to implement and/or get back into our fitness schedules to maintain a balanced lifestyle. There are several ways we can utilize the fall celebrations to help us reboot and switch up our routines to keep them fun and productive. Here is a list of tips and tricks to enhance your fitness this fall!

Autumn Trail Interval Runs1

Locate a local running trail, preferably one with bountiful trees and landscape views to captivate the beauty of the fall season. For example, the University of Guelph Arboretum contains a variety of outdoor trails ideal for walking and running! Here is a simple routine to make the most of your stroll.
  • Start: Slow 5-minute jog
  • Middle: Run hard for 30 seconds then jog for 90 seconds (Repeat 8 times)
  • End: Cool-down 5-minute jog

Dress in Layers2

When exercising in the often-varying weather of the fall, make sure to check the weather and wear appropriate clothing including multiple layers. In the beginning of your workout, you may be chilly but as the intensity of your workout increases and your blood gets pumping, you will probably need to de-layer to ensure a comfortable and enjoyable workout. The following layers are suggested:
  • Inner layer: moisture-wicking fabric 
  • Second layer: warmth layer
  • Third Layer: protective layer (i.e. windbreaker or rain slicker)

The Pumpkin Workout

Need equipment and do not have time to go to the gym? No worries! Use your Halloween pumpkin as a dumbbell. Pop Sugar has an excellent pumpkin workout routine showing festive ways to incorporate the pumpkin into your workout routines.

Harvest a Crop3

There are many different orchards you can visit with family or friends to not only obtain healthy and local fruits and vegetables but also for light physical activity. Walking, picking and hauling can be a fun way to get in your daily workout and be social at the same time. You have the choice of harvesting pumpkins (for your pumpkin workout!), apples, peaches and much more. In addition, some orchards may have hay rides, corn mazes and hay stack climbing for any children who may come along. When you visit a farm, you can reap the benefits of doing, eating and bringing home plenty! 

Maintaining a Fitness Routine4

When starting a fitness routine, one of the many obstacles is sticking to a routine. To maintain a routine, start with a goal that is realistic to your physical capacity and can co-exist with your home and work life. Secondly, schedule a regular workout time (i.e. an hour early in the morning) and remind yourself by setting phone reminders or writing it down in your agenda. Thirdly, reach to others for support. Consider hiring a fitness trainer, having a workout partner or attending scheduled workout classes for help to further push you towards your goals. Implement some of these strategies to help enhance your fitness and set yourself up for better health and energy levels to accomplish all that life has to offer. 


  1. Fitness Republic - 5 Fun Fall Workout Ideas You Can Do Outdoors
  2. Web MD - 10 Tips for Fall Fitness
  3. Very Well - Fun Family Fitness Ideas for Fall
  4. Gaiam - 5 Ways to Stay Motivated to Exercise Regularly