Shorter Days, Stronger Ways: How to Stay Active this Fall
As the days get short and the air turns crisp, it’s tempting to hibernate under a blanket and let movement fall by the wayside. But shorter days and cooler weather don’t have to mean slowing down. With a little creativity, you can stay active, stay safe, and embrace the change of seasons – all while enjoying the health benefits that exercise has to offer.
1. Turn chores into mini workouts.
As daylight becomes scarcer, you might have trouble finding enough of it to get your steps in outside. Instead, try making everyday tasks more intentional. Carry laundry up the stairs in multiple smaller loads for added steps, do squats while waiting for the kettle to boil, or set a timer to stretch every hour while working. These “micro-movements” add up throughout the day, and keep your body engaged.
2. Light up your movement.
With darker mornings and evenings, safety becomes key. If you still plan to get outdoor activity in during these hours, invest in reflective clothing, clip-on LED lights, or even glow-in-the-dark exercise equipment like jump ropes or basketballs. You’ll not only be visible but also add a spark of novelty to your routine.
3. Explore seasonal “functional fitness”
Cooler months bring seasonal activities that double as workouts – think raking leaves, chopping wood, or even carrying heavier grocery bags as part of fall meal prep. These actions build strength naturally while connecting you to the season.
4. Try temperature-safe indoor adventures.
Swap the treadmill for activities that feel more seasonal. Indoor rock climbing, ice skating, or even joining a local martial arts or dance class can shake up your routine and give you reason to look forward to cooler days.
5. Make movement part of your wind-down.
Shorter days can affect sleep. Gentle stretches, restorative yoga, or slow tai chi in dim lighting can serve as both a way to stay active and provide a nighttime ritual that helps your body fall asleep more easily.
Staying active this fall isn’t just about “squeezing in exercise” – it’s about weaving movement into the rhythm of shorter, cooler days in ways that feel natural, safe, and adventurous.
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Resources:
Infographic: 5 tips for exercising safely in cold weather | National Institute on Aging. (2025, June 5). https://www.nia.nih.gov/health/safety/5-tips-exercising-safely-cold-weather
Mayo Foundation for Medical Education and Research. (2021, November 23). 6 suggestions for indoor exercise | mayo clinic diet. Mayo Clinic. https://diet.mayoclinic.org/us/blog/2021/6-suggestions-for-indoor-exercise/
Seasonal strategies: Empowering your community to stay active – even in the colder months. Seasonal Strategies: Empowering Your Community to Stay Active – Even in the Colder Months – News & Events. (2024, November 15). https://odphp.health.gov/news/202411/seasonal-strategies-empowering-your-community-stay-active-even-colder-months?utm_source=chatgpt.com
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The Team at BSDI