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9 ways to get fit this Fall
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Don’t let the changing of the seasons work you into a health funk. Now’s the perfect time to kickstart your family fitness routine. Here’s how
By Helen Racanelli
 The weather’s perfect, the autumn colours are divine, the kiddies are back in action on the soccer field, and it’s a time of year rife with new beginnings and good intentions. In short, fall is the perfect time to ramp up your family fitness routine. We know that you already know all the reasons you should get fit, from promoting heart health to staying trim, but consider this: You’ll just feel better. More confident, better rested, and energetic to boot. Ready? Here are some ways to work healthier living into your fall routine – and beyond
Walk your kids to school
Remember walking to school everyday? Will your kids have the same memories? Probably not. A recent Mayo Clinic study found that in 1969, roughly 90 percent of kids who lived within a mile of school walked or rode bikes to get there, but in 2004, just 48 percent did that at least one day a week. Walk your children to school each morning. Sure, it’s slower than loading them in the backseat, but it’ll improve your fitness and theirs, elevates your mood for the rest of the day and gives you time to connect.
Get active even when you’re on the sidelines
Leave the fold-up chair at home, avoid the bleachers and get active while your kids are at sports practice. Squeeze in a workout by performing jumping jacks, skipping rope, doing some crunches or Pilates on the sidelines. Even marching on the spot is better than sitting down. These activities will get you that all-important heart pumping action. Feel like everyone will stare at you? Just face the other way – or enlist some other soccer parents to join you.
Tweak your diet
You don’t have to go full-on crunchy granola to make changes to your diet that will improve your overall well-being. Try mixing half brown rice or half whole-wheat pasta into your usual stir-fry and pasta dinners, or using extra veggies in your sauces. We’ll bet you won’t even notice the difference. Use less cooking oil in your usual dishes, and visit a farmer’s market to get in the mood to cook a healthy feast.
Go hiking
You’ve always meant to hike, and always found an excuse not to go: Too hot, bugs galore, no hiking gear. This autumn, carve out the time to see fall leaves in their fiery glory. Find a conservation area or park and make a fun day out of it. You don’t have to go uphill (unless you want to!), and walking on a flat trail counts too. Gear-wise, a pair of walking or running shoes, plus a bottle of water, will do just fine.
Take up Tai Chi
It looks easy because it’s slow moving, but watch any dedicated newbie trying to get the fluid movements of this martial art just right and you’ll realize, it’s a serious skill set. That doesn’t mean you shouldn’t try it; you don’t have to be an expert to get the health benefits of this Chinese martial art. Join a Tai Chi group in your local park, or borrow a DVD from the library. The Mayo Clinic reports that Tai Chi improves balance, flexibility, and reduces stress levels.
Join a running club
If you already jog or run solo, take it up a notch and connect with other like-minded
exercisers in a running club. Running clubs usually have an enthusiastic vibe that will get you excited about attaining goals. You’ll stay motivated, meet new friends and will pick up tips from others. Not a runner? Convince your spouse, neighbour or teens to go power walking with you after dinner, or start a walking club in your neighbourhood and catch up on all the block gossip while you’re at it.
Follow the 10-minute rule
The 10-minute rule is simple: do something – anything – for ten minutes. You can dance around your living room, take a bike ride, do yoga, climb stairs or just walk somewhere. If you continue past the initial ten minutes, fantastic, you’re on your way to having completed a workout. If you stop, you still got in 10 minutes of exercise, which is better for your overall fitness than having watched TV or worked on the computer.
Take the right supplements
If you’re a vegetarian, smoker (tsk-tsk), have food allergies, or are post-menopausal or pregnant, experts recommended you supplement your diet with vitamins and minerals to fill any deficiencies in your diet. Try to eat a balanced diet, but consider a daily supplement one of the extra ways to safeguard your health. Talk with your doctor or pharmacist about the right daily multivitamin for your needs.
Work around the house
Tackle the big projects in the house that you’ve been putting off: painting the house or the porch, cleaning out the basement, washing the windows. Outside, finish your fall gardening and rake leaves. It’s not exactly the same as running a marathon, but every bit of off-your-duff activity contributes to your fitness. Put it this way: Sitting burns about 30 calories in 30 minutes, activities like gardening, washing windows, and painting burn just under 100 calories in the same time
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