Reviewed by Alicia Barkholtz, FNP-C of Forum Health Fond du Lac and Forum Health Knoxville
As the seasons change, so should your self-care routine. Fall is the perfect time to tune in to your body and make intentional choices that support your health and well-being. By focusing on self-care now, you can create a strong foundation before the colder months set in.
Let’s agree that the transition from fall to winter is the ideal time to assess your wellness habits. With a little preparation and a personalized movement routine, you can avoid the typical winter sluggishness and keep your energy high. Here’s how to make this season your strongest and healthiest yet!
Why Fall Self-Care Matters
Fall is a season of change. With cooler weather and shorter days, your body naturally begins to shift, and it’s easy to let busyness take over. However, this time is perfect for resetting your physical and mental well-being.
From an integrative medicine perspective, now is the time to address inflammation, boost immunity, and maintain balance. By taking care of yourself this season, you build resilience to tackle winter head-on.
We’ve designed an easy movement guide tailored for fall to support your immune system, keep you grounded, and help you develop healthy habits that last through the winter months.
Fall Movement Guide: Energize, Strengthen, and Ground
Movement is crucial year-round, but as the temperature drops, it can be harder to stay motivated. Here’s how you can stay active and maintain your vitality.
1. Morning Stretching Routine: Ground and Warm Up
As the mornings get cooler, it’s tempting to stay wrapped in blankets, but starting your day with gentle stretching helps improve circulation and prepares you for movement. Focus on stretches that open your chest, hips, and back to combat the effects of sitting indoors.
Try this: Spend 10 minutes in the morning doing yoga sun salutations, cat-cow stretches, and lunges to gently wake up your body and warm up your muscles.
2. Daily Walks: Connect with Nature
Crisp fall air and changing leaves make daily walks an ideal way to ground yourself and de-stress. Walking outdoors not only boosts cardiovascular health but also helps reduce stress hormones like cortisol. Spending time in nature improves mood and immune function, essential for preparing your body for winter.
Try this: Aim for 30-minute walks, 3–5 times per week. Focus on mindful walking—observe your surroundings and breathe deeply to increase relaxation. Find a walking buddy for added accountability and social interaction.
3. Strength Training: Build Resilience
Building strength now will pay off when the colder months make it harder to stay consistent. Strength training increases muscle mass, enhances metabolism, and supports bone density, all key to maintaining energy during the winter.
Try this: Incorporate bodyweight exercises like squats, lunges, and push-ups 2–3 times per week. You can also use resistance bands or light weights for added intensity.
4. Yoga or Tai Chi: Balance and Flexibility
As the days grow shorter and stress levels can rise, yoga or Tai Chi are great ways to balance your mind and body. These practices promote flexibility, mental clarity, and relaxation, which will help you avoid burnout as the holiday season approaches.
Try this: Dedicate 30 minutes to an hour twice a week to yoga or Tai Chi. Focus on poses that improve balance, like tree pose or warrior III, and movements that promote flexibility and mindfulness.
5. Evening Wind-Down: Restore and Recover
Rest and recovery are vital to any movement routine. As the evenings cool down, allow your body time to unwind with gentle stretching or foam rolling. This not only prevents stiffness but also promotes better sleep.
Try this: Before bed, spend 5–10 minutes doing light stretching or using a foam roller to release tension, especially in your legs and back.
Build Healthy Fall Habits & Beat the Winter Blues
Developing a movement routine in the fall sets the tone for your winter health. Many people experience challenges like seasonal depression, increased stress, and a drop in immunity during the winter months. The shorter days and colder weather can trigger Seasonal Affective Disorder (SAD), causing mood changes and lethargy. Stress often ramps up as you prepare for the holidays, impacting both mental and physical health. Additionally, your immune systems can weaken, leaving you more susceptible to colds and flu.
Integrative medicine encourages a holistic approach to combat these fall ailments—by incorporating movement, mindfulness, proper nutrition, and sunlight exposure into your daily routine, you can elevate your mood, manage stress, and strengthen your immune system before winter arrives.
Remember, consistency is key! And your body will thank you for prioritizing movement that nourishes both mind and body. Don’t forget to support your immune system with nourishing foods, stress management, and quality sleep.
Embrace the season of change. By making mindful movement part of your daily routine, you can maintain vitality, boost immunity, and feel your best all winter long.
Looking for more ways to stay healthy during the fall and winter months? Download our Cold & Flu supplement guide or schedule a visit to your provider for personalized immune-boosting treatments.
