Bright, sunny summertime is in the rearview mirror, and the cooler, calmer days of fall are ahead. For many people, fall feels like a new beginning and is an ideal time to try something new or improve an aspect of your life. Here are a few of our favorite ways to make small but mighty healthy changes while enjoying all that fall has to offer.
Use the changing of seasons as a cue to change a habit. Even making simple changes can make a big difference in your health! Consider these ideas:
- If the longer days of summer had you staying up late, let the earlier evenings of fall guide you to bed sooner. Try starting a habit of going to bed an hour earlier. You can do this gradually if it’s too tough to make the change all at once—shift your bedtime earlier by 15 minutes for a few nights, then 30 minutes for a few nights, and so on until you reach an hour.
- If you tend to feel on edge throughout the day, or it’s hard for you to fall asleep at night, caffeine might be the culprit. Try swapping out your last coffee of the day for a mug of herbal tea or hot apple cider. This allows you to enjoy the comforting flavors of fall without all the jitters!
Let the magic of autumn motivate you to take a nature break. Fall is full of sensory wonders! Try these simple ideas:
- If you’re in an area where the leaves change colors in the fall, go out and take a walk. Enjoy looking at the vibrant trees and hearing the leaves crunch under your feet.
- Go outside and enjoy the scents of fall, like aromatic evergreen trees or the comforting smell of your neighbors building a cozy fire in their fireplace.
Enjoy the fresh flavors of the season. Fall’s about more than just pumpkin spice! There are so many delicious types of produce in season during fall: apples, yams, pomegranates, and more. Visit a nearby farmer’s market to get some locally-grown produce, and then use your bounty to make a healthy, comforting fall recipe. Here are a few of our favorite fall dishes:
- Apple-cinnamon fruit bars
- Roasted fall vegetables in a cheddar crust
- Turkey pumpkin chili
- Mixed green salad with pomegranate, dates, and bacon
- Sweet potato mac and cheese
Schedule preventive care so that you can stay healthy throughout the season. Both COVID-19 and the flu will be with us this flu season, making your annual flu shot as important as ever. Vaccination is the most effective preventive measure. For best protection, get vaccinated between early September and the end of October. If you happen to miss that time, getting it later will still be beneficial.
Begin thinking about ways to transition your physical activity. Fall is the time to start brainstorming ways to stay active when colder weather arrives—winter’s not that far away!
Not everyone will need or want to change up their exercise routine due to weather changes—it depends on where you live, the activities you like to do, and your tolerance of cool or cold temperatures. If you’re someone who exercises outside now but tend to avoid it once the weather changes, these ideas can help you stay active while also staying warm:
- Use the cooler weather as a reason to join a fitness center or sign up for a local indoor class like spinning or yoga
- Purchase an online fitness class or video series
- If you usually go out walking or jogging in the morning or evening, try shifting that activity to your lunch break—go out in the middle of the day when there’s maximum sunshine
Feel that “back-to-school excitement” at any age. Learning helps keep your brain sharp, whether you’re currently in school or not! Try these ideas:
- Sign up for a class in your community, like cooking a specific type of cuisine or learning a new style of dance
- Join an online class and learn a new skill, like watercolor painting, calligraphy or hand-lettering, coding, or a new language
- Read a how-to book, article, or blog to give you the knowledge or ideas you need to tackle a task, like redecorating an area of your home, fixing your bicycle, starting a garden, or organizing the garage
Carve out space to enjoy some quiet, cozy “me time.” Here are a few ideas to get you started:
- Make a want-to-read list, visit your local library (in person or virtually, if you prefer ebooks), and check out a few books. Try making time each day to read, even if it’s just one chapter. Not sure where to fit reading into your day? If you frequently watch TV or scroll through your phone a lot at night, swap out that habit (and those brain-stimulating screens) for a reading habit.
- For many of us, fall is a contemplative season. If you find that your mind is filled up with worries, it might be a good time to try journaling, where you can get your thoughts out of your head and onto paper. It may also be a good time to try mindfulness meditation, with the goal of quieting your mind and regaining your focus.
Get the warm fuzzies by connecting (or reconnecting) with others. Bonding with others is important for good health, but this can be challenging in today’s busy world. Here are a few simple ways to make time for those you love and create or strengthen the bonds between you and others.
- Via the mail or digitally, reach out to a loved one to share a photo with them. Whether it’s a photo that evokes a memory of time you’ve spent together, or a photo that helps catch them up on an aspect of your life (like a photo of your dog making a funny face or your kids at the pumpkin patch), sharing a photo can help them feel closer to you.
- If you and someone you love have a shared interest, invite them to enjoy it with you—even if they don’t live nearby. For example, take a virtual class or enjoy a virtual concert together.
- Bonding with other people is healthy and fulfilling, and so is bonding with animals. Consider visiting your local animal shelter to see if one of their residents might be a good fit for your home. Pets provide love and companionship while helping you stay active through playtime, walks, and more. And if you adopt a pet, not only does your new pet get a good home, this also opens up a space at the shelter for another animal to get taken in, cared for, and eventually adopted.
