How to Stay Safe and Active This Fall Season

November 1, 2022 / Get Well

It’s the first of November, but fall is in “full swing,” which means hot apple cider, horror movies and a lot more flannel. The changing season also means new opportunities for outdoor activities. While the summer heat can be oppressive, autumn’s cool temperatures make it a pleasure to spend time in nature. But you’ve got to be prepared because with fall comes shorter days, colder nights, rambunctious children and lots and lots of leaves. That’s why we’ve made a list of things you can do to prepare for a fun fall season.

Dress for Success. From September to October, temperatures can drop quickly, so remember to dress appropriately when exercising outside. We recommend layering up and experimenting with different types of breathable athleisure wear. A new pair of running shoes can also help cushion your steps and provide you with better traction on the trails.

Stay Safe by Being Visible. As the days get shorter, you’ll spend more time outside during periods of limited visibility. If biking or running on the road, make sure to wear some reflective clothing or attach a blinking taillight to your bike or fanny pack. If walking, consider bringing a flashlight.

Find New Hiking Trails. The fall foliage is one of Mother Nature’s most generous gifts. Use the Internet to discover new places to walk and hike. You’ll be surprised at all the potential beauty hidden just miles away. Hiking is a terrific exercise for people of a variety of fitness levels. A hike up even a relatively flat incline can increase your heart rate while working your hamstrings, quadriceps, glutes, and calves.

Register for one, two, or all of the walks, hikes or runs with NOVA’s MOVE It Outdoors.

Make the Most of Pumpkin Picking. This may not be a sweat-inducing workout, but a stroll through the orchards picking apples or pumpkins with the family is a great way to get yourself outdoors and in the fall mood. You can even set a distance goal and track your steps as you go.

Get the Bike Ready. Cycling offers great physical benefits, but before riding, you need to follow the ABC safety checklist — air, brakes, chain. Properly inflated tires prevent flats, so check the sidewall of your tire for the recommended pressure level and fill the tires accordingly. To check your brakes, simply give the front and rear brake levers a squeeze to make sure they engage properly. And to check your chain, look to see that the chain and all the gears are well lubricated.

Don’t Be Afraid of Seasonal Chores. Raking leaves is a sacred fall ritual, but it can also be a way to sneak in a little extra physical activity. If it has been a while, don’t overdo it, but the chore can help build core and upper body strength and even burn some calories (about 240 per hour of raking).

Make Immunity a Priority. Consult with your medical professional and schedule necessary appointments to ensure you are ready for the season. Take advantage of your employee benefits for seasonal immunizations as well as other health-related resources. Here is a curated listing of locations to get your flu shots.

Local Outdoor Activities

Move It Monday! Campaign: Weekly Check Ins
Mindful awareness, accountability, goal setting and tracking progress are evidence-based techniques that enhance the success of a wellness plan. Each week, the Move It Monday! Campaign participants are invited to use the weekly check- Ins (Weekly Check-In, Oct.31 ) to help you;

  • Remain motivated;
  • Reflect on your progress;  
  • Consider how you will work with your Push Pal to get the most effective results from your wellness experiences; and
  • Recommit to your weekly goals.

Together we can turn intentions into actions.

Move It Monday Toon: Get active by making some memories this fall season. This Monday, prepare to spend more time outdoors. Move It Monday dot org

Submitted by:
Dahlia Henry-Tett, Chief Wellness Officer, dhtett@nvcc.edu