Many consider Fall one of the most beautiful times of year. Changes in the natural outdoor colors, the arrival of cool weather, and the sight of farmers in the field all make this season a gorgeous time of year. Fall offers the opportunity for engagement in a number of outdoor activities, in a cool and scenic atmosphere. For those who are looking to start becoming more active, this beautiful fall weather can serve as a strong motivational factor and assist with the development of a lifelong active lifestyle.
The 2008 Physical Activity Guidelines for Americans recommend adults engage in 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity, or an equivalent combination of both each week. For instance, an adult can meet this guideline by walking 30 minutes (15 minutes in the morning & 15 minutes in the evening) 5 times a week. In addition to getting some aerobic exercise, adults should strive to incorporate 2 or more days of muscle strengthening activity each week. Examples of muscle strengthening activities include weight lifting, push-ups, sit-ups, yoga, or resistance band exercises. Activity only needs to be performed in bouts of 10 minutes or more, increasing ease for very busy individuals to meet the recommendations!
If you feel you are too busy to incorporate activity into your normal routine, try spreading your activity out during the week or making it intrinsic to your normal daily routine. The recommended 150 minutes can be accumulated throughout all 7 days of the week. Identify available time slots by monitoring your normal daily routine for one week and insert 10-15 minute bouts of activity where time is available. For example, try a 10 minute walk in the morning, one over lunch, and a 10 minute bike ride in the evening to enjoy the beautiful fall weather. Choose activities that require minimal time, such as jogging, walking, or going up and down stairs. If that doesn’t work and you can’t get outside, try cleaning your house at a moderate to vigorous intensity 25 minutes each day (i.e. sweeping, vacuuming, dusting, mopping).
Physical activity does not have to be another thing on your “to-do list”, you can sneak activity into things you are already doing. Walk or bike to work or nearby facilities, play with your kids outside, do some squats and heel raises while checking cattle or cooking, exercise while you watch television, walk the dog or lift small hand weights while you read. Incorporating physical activity into your day can be easy; it might just take a little creativity. South Dakota offers trails and parks across the state, which is a pleasing sight to the eye during fall.
“Being physically active is one of the most important steps that Americans of all ages can take to improve their health.” – The 2008 Physical Activity Guidelines for Americans.
See more at SDSU Extension