With the leaves changing colors, the air feeling cool and crisp, and the smell of firewood beginning to emanate from chimneys, our senses are constantly reminded that it is indeed fall.  While the consensus tends to be mixed on the season that follows it, most people would agree that they can find something to appreciate during the fall.  With the alluring sights, sounds, and smells of the season, there’s an inviting feel to getting outdoors and soaking it all up.  Our Hyattsville physical therapists believe it’s the best time of year to get moving outside, so we’d like to provide you with some suggestions and tips on how you can take advantage over the next few weeks.

While some people find summer to often be too hot and winter too cold for outdoor exercise, autumn provides a happy medium that’s usually just right for activity.  On some days you may need an extra layer or two to keep your temperature regulated, but the cool fall air will work wonders once you start to build up a sweat.  This is why we strongly encourage you to strap on your shoes and get busy with your favorite fall physical activity while the weather is still in this sweet spot.

There are plenty of ways to keep active this fall, and below are a few of our favorites:

• Walking: if you need a break between work and your evenings, try going for a walk around your neighborhood when you get home for some quick cardio to get your blood pumping
• Hiking: there are few better ways to fully experience the fall foliage than from within, so head to your local park and get hiking; consider bringing the whole family or turning it into a multi-day affair with some overnight camping if you feel so inclined
• Running: if you want to take it up a notch, pick up the pace with some trail running; fall weather is ideal for this type of activity, as the colder air is just enough to cool you down once your body starts warming up
• Cycling: another great way to get into nature is on two wheels, and there’s nothing like zooming through the woods on a bike with a palette of reds and yellows guiding your way; cycling tends to get tougher in deep winter, so try to get out there now while the weather is still appropriate
• Raking leaves/doing yard work: these types of tasks may not seem like physical activity, but they can actually prove to be great aerobic workouts that get the blood moving; with a little bit of innovation, you can also make them fun by involving the whole family and making up games

Tips for fall-weather physical activity from our Hyattsville physical therapists

If reading this has motivated you go become more active this season, great!  Below are a few quick tips from our Hyattsville physical therapists to help you get the most out of your activity-of-choice this autumn:

• Dress in layers, especially when it’s on the colder side, and shed one layer at a time as your body warms up
• Since the days are shorter, try exercising earlier in the day
• Be sure to wear reflective clothing and/or lighting when exercising in the dark
• Look for opportunities to walk more whenever you can; for example, if you’re waiting to pick your kids up from practice and you have extra time, go for a short walk rather than staying in the car
• If you’re starting a new exercise program, sty to stick with it for one month before calling it quits; it usually takes the body about this long to adapt to a new lifestyle changes, so pushing past this limit will increase your chances of success

Developing an exercise routine now can also help you establish positive habits to continue throughout winter—with a bit of cold-weather modification, that is.  Fall is already almost halfway over, so what are you waiting for?  For additional guidance on how to become more active this season or if you’re dealing with any lingering pain or soreness, our Hyattsville physical therapists can help.  Contact CAM Physical Therapy and Wellness Services at 301-892-5336 today to schedule an appointment at any of our four locations in Hyattsville, Glenn Dale/Bowie, Laurel, Hyattsville, or Silver Spring, MD, or click here for more information on fall exercise tips.