Swimsuit season may be over, but that doesn’t mean you have to let yourself go. Many advertisements force you to think that fall is a time to get cozy with a fattening pumpkin spice latte. Don’t let an extra layer of clothing cause you to pack up and put away your workout attire or avoid gyms and workout classes. There is a balance to this new season, and you practice both comfort and dynamic activity.

You may be drawn to the coziness and mindfulness that this season inspires. You’ll have plenty of time to be cozy, but you also have a lot of energy to expend. Keep the excitement and maintain workout momentum by getting creative this fall with unique autumn activities. Gym goers may keep their regular routines, but others may want to continue the outdoor lifestyle they maintained during summer. Continue reading to learn about activities to keep you active throughout fall. 

Layer Up Against The Elements

If you have the proper cold weather attire and gear, you’re more likely to stick to your exercise goals. Extra layers, water/windproof shells, merino wool socks, and more can make a big difference in your comfort level. You do not need to drop a fortune on an entirely new workout wardrobe, though. Invest in a couple new pieces of clothing, such as a fleece or reflective rain jacket, to help you stay safe and comfortable during outdoor workouts.

Hit The Trails

Whether you want to go for a hike or run the trails, a softer surface can help reduce the impact on your joints. That means investing in a quality pair of trail-running shoes with great support can help save your knees and ankles. Uneven terrain can also increase cognitive motor function and overall coordination. Taking a break from listening to music or podcasts can also help you tune into nature. Researchers suggest that running on a trail and listening to nature sounds can improve mental health more than drowning out nature sounds with loud music.

Try A New Class

Is your current workout regimen causing you to lose interest? Perhaps you are not developing the strength or mobility that you want to achieve. A new workout class may help reignite your love for physical activity. Pilates, for example, may help improve core strength and flexibility. If you belong to a gym, consider taking part in their group classes. If you don’t have a gym membership, consider ClassPass, which helps you try classes at different locations in a commitment-free way. You can also try out a streaming workout service from the comfort of your own home. 

Venture To A National Park

National parks offer some of the best terrain in the country. The best part of exploring them during fall is that you are not oppressed by the same heat that exists during summer. Plus, parks are usually less-crowded, making trails a bit easier to navigate. Campsites are also less crowded as a result, if you enjoy camping. Maybe you want to take a beginner rock climbing course or start mountain biking in Moab, Utah. Whatever your adventurous desires are, we encourage you to attempt them and tackle activities with nothing but excitement. 

Do A Pumpkin Workout

Pumpkins are starting to show up in different stores. You may buy one or two and put it outside your home until you carve it closer to Halloween. That’s fine and dandy, but what if you use that pumpkin as a weight and engage in a creative pumpkin workout? Treat your pumpkin like a medicine ball or kettlebell and engage in some lower body workouts. You can do a lunge with a twist, goblet squat holding the pumpkin under your chin, or perform thrusters, squatting with the pumpkin and then pressing it above your head. There are many people who have developed pumpkin workouts online, so give the old Google a search and see what you find!

Connect Your Mind And Body

Not all fall workouts have to be adventurous. Sometimes, it can be highly beneficial to look inward and deepen your mind/body connection. The back-to-school rhythm of life can help prepare you for a healthier winter. That makes fall the perfect time to engage in yoga, Tai Chi, or other restorative exercises. These activities can help improve balance, relieve stress, and help you think more clearly. 

Exercise With A Friend

Motivating yourself to work out can prove challenging as the seasons change, especially during the holidays. With a workout buddy, you can help hold each other accountable, rain, shine, or snow. Begin a lunchtime walking club at your office or host walk-and-talk meetings to change up the scenery. Check local coffee shops for community center boards that offer workout groups or classes. You can even check NextDoor or Meetup to help find workout groups in your area.

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Low-impact exercise is beneficial for several groups of people, especially those with rheumatoid arthritis (RA). Engaging in these types of exercises can help prevent stiff joints, while also helping to build muscle, improve endurance, and improve bone and muscle health. Just make sure to rest if you feel joint inflammation, as you don’t want to aggravate the condition. Listen to your body and it will guide you down the right path. 

What Is Rheumatoid Arthritis?

RA is an autoimmune condition that causes inflammation in certain parts of the body, especially the hands, wrists, and knee joints. The tissue in the joint becomes damaged because the immune system mistakenly attacks cells. That can cause symptoms such as: 

• Joint pain, or aching
• Joint stiffness
• Weight loss
• Tenderness in the joints
• Fatigue
• Weakness

If you have RA, you can improve your overall quality of life via physical activity. It may seem daunting, but the right exercises may help improve symptoms. Ideally, engage in 150 minutes of moderate-intensity aerobic activity per week. Your activity level may vary with RA, so consult a healthcare provider to determine the right exercise plan for you. Additionally, make sure that your program includes strength-training, flexibility training, and balance exercises. Consider the following gentle exercises if you have RA.

Walking

Almost everyone can benefit from walking, unless it is too painful, of course. Walking is a joint-friendly, bone-strengthening, low-impact aerobic activity. The Arthritis Foundation recommends that you frequency, intensity, and time regarding your walks. Aim to walk daily, or at least three to five times per week. Ideally, keep your speed at two to three miles per hour, with an average walking time of 30 minutes. 

Water Aerobics

People who have significant joint pain benefit from being in the water, as it reduces stress on the joints. The buoyancy of the water relieves pressure on the joints and you have more fluidity with your movements. If you work out at a health center, try to see if there is an aquatic aerobics class to join. You can also consider an underwater jogging belt that suspends you above the pool floor, putting zero pressure on your hips, knees, or ankles. 

Tai Chi

Tai Chi involves gentle, controlled, and slow movements that connect to your breathing. It can help relieve stress, strengthen the body, improve flexibility, and reduce pain. It may also improve balance, which can help reduce your risk of falling. Fitness experts suggest that you do not practice Tai Chi longer than you can walk comfortably. 

Zumba

If you want to engage in higher-intensity exercise without putting too much stress on the joints, Zumba might be the exercise for you. Zumba differs from other aerobics classes in that it helps you burn calories without taxing your joints. If you are new to Zumba, you will notice that your whole body feels the workout. That is because it is a full-body workout. Aim to take two hour-long classes weekly. 

Qi Gong

Qi Gong is beneficial for anyone seeking to improve posture, balance, and core strength. When you stand tall or sit up straight in a chair, imagine that a spring is lifting you from above. Close your eyes and breathe deeply for about 30 seconds. Continue to focus on your breath as you place your hands on your stomach and direct your focus to move your diaphragm in and out with every breath. Engage your core muscles and maintain balance and posture during your breathing. 

Stretching

A lot of people don’t consider stretching to be a form of exercise, but without flexibility you cannot move easily. You also have a higher risk of injury if your level of flexibility is low. Stretching can help reduce joint stiffness and make it easier to do everyday activities or household chores. You can stretch in a chair if that helps reduce stress on the joints. Chair yoga is a real thing! 

Yoga

Almost everyone, even people with swollen or tender joints, can practice yoga. Yoga can help increase muscle strength, improve balance, reduce stress and anxiety, and improve mobility. A small study found that yoga was beneficial for improving physical function and grip strength in people with RA. Try to avoid hot yoga or power yoga, as additional heat can put stress on the joints. 

Pilates

If you have RA and want to increase muscle strength, Pilates may be the right exercise for you. Pilates may provide relief for symptoms associated with RA. In fact, one study found that pilates significantly improved symptoms of RA, including depression, fatigue, aerobic activity, and sleep quality.

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It may seem like stronger arms and shoulders are just for display, but they are not. Strengthening these muscles can help you move luggage while traveling, push doors open or pull them shut, or even pick up children or grandchildren. Perhaps you want to protect against bone loss or have an easier time swinging a pickleball racket. Whatever your goals are, strengthening your arms and shoulders can help you out.

For many years, dumbbells have been the go-to weight options for strengthening arms, shoulders, chest, back, and more. People still use dumbbells every day; just go to the gym and you’ll see them in action. Switching to a resistance or elastic band provides a more unique challenge for your muscles. Plus, you can use them whether you have a gym membership or not. 

Using a resistance band can help increase range of motion and resistance throughout the exercises you do. Dumbbells provide constant resistance, meaning the tension doesn’t change at any point during the exercise. Resistance bands offer variable resistance, so the level of difficulty varies depending on where you are in the given exercise. The more you stretch, the more tension your muscles have to overcome. If you are ready to test the waters of resistance and strengthen your arms and shoulders, engage in the following exercises. Just make sure that you do a quick five-minute warm-up before you start the exercises.

Banded Push-Up

Begin in a kneeling position on the floor, gripping both ends of the resistance band. Bring it over your head and behind your back, ensuring it is secure against your upper back. Place your hands flat on the floor in front of you so that they are directly beneath your shoulders. You can engage in kneeling push-ups, or extend your feet back to do regular push-ups. Once you step your feet back and enter a high plank position, you can begin your push-ups. Make sure to keep your elbows close to your body and core tight as you lower down. Engage your chest, shoulders, and triceps to press back up. Complete three sets of 10-12 reps. 

Overhead Tricep Extension

Start in a standing position and open the resistance band into a large loop. Step both feet on the bottom half, so that the band is under the arches of your feet. Grip the upper part of the band, keeping your hands together near your chest and palms facing forward. From here, press the band straight overhead. Slowly lower your hands behind your head until your forearms are parallel to the ground. Engage your triceps to straighten your arms, keeping your elbows close to the side of your head throughout. Complete three sets of 10-12 reps. 

Steeple Press

Start in a standing position just as you did in the previous exercise. Grip the upper half of the band in each hand, facing your palms up. Flip your palms down to roll the band around your hands. The more times you roll your hands around the band, the greater the resistance will be. Bring your hands together in a prayer position in the center of your chest. Keep your palms together as you press your arms overhead until they are fully extended. Pause for a second before returning them to the starting position. Complete three sets of 10-12 reps. 

Bow And Arrow

Begin in a standing position, holding the resistance band in front of your chest at shoulder height. Extend your arms out in front of you and keep your palms facing the floor, holding one end of the resistance band in each hand. Keep your right arm extended as you pull your left elbow straight back, squeezing your trap and lat. Hold and then release back to the starting position. Complete 10-12 reps and then switch sides. Complete a total of three sets, 10-12 reps per side.

Standing Bear Hugs

Stand up straight with your feet shoulder-width apart. Grab both ends of the resistance band and bring it over your head and behind your back. Secure the band against your upper back just under your shoulder blades. Extend your arms out to the sides and then press your arms forward and around an imaginary tree. Keep your palms facing down and elbows slightly bent throughout the exercise. Return to the starting position. Complete three sets of 10-12 reps.

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Even if you are not 85 years old, your 28-year-old back may say otherwise. The reality is that the vast majority of people are sedentary, regardless of age, which contributes to back problems. An even bigger reality is that back pain is a leading cause of work limitations, with chronic back problems affecting nearly 8% of American adults. Health care costs due to back pain exceed $12 billion per year!

When people think of back pain, the first image that comes to mind is an older adult hunched over. Perhaps they move slowly and have to sit down very carefully to avoid worsening the pain. Although the risk of lower back pain increases with age, it doesn’t sentence a person to a life without exercise. In fact, there are many types of physical activity that are beneficial for people with lower back pain, even if modifications are necessary. 

The 4 Best Exercises For Low Back Pain

A recent study found that certain workouts can alleviate lower back pain. The review study, which was published in Front Public Health, found tai chi, yoga, Pilates, and sling exercises to be the most beneficial at reducing low back pain. The review looked at 75 randomized controlled trials with more than 5,250 participants. That provided study review authors with a significant amount of data to consider. 

Study authors noted yoga and tai chi to be the most effective for pain management. You and core stabilization exercises yielded better improvement in physical functions compared to standard rehabilitation methods. The theme across the four different modes of exercise is mobility and flexibility. There is no need to focus on intense muscle gains and lifting heavy weights. On the contrary, those types of workouts can increase the pain or worsen the injury, especially if form is incorrect. Tai chi, believe it or not, can improve muscle strength, balance, and endurance without putting too much pressure on the lower back. 

Sling exercises, or bungee workouts, were of particular interest to study authors. The reason for that is because they are underrated for incorporating more movement into an older person’s lifestyle. They are usually more fun than cardio- or weight-based workouts, too! Sling exercises also activate the core muscle groups, which help improve balance and the ability to control the neuromuscular system. That ultimately enhances the stability of the lumbar spine (low back), while simultaneously improving its function. 

Summary

This study was very large, considering that it is quite niche. That said, researchers believe more large-scale studies on this matter will help people make better, more educated decisions about exercising with lower back pain. Knowing which exercises are the best if you have back pain is quite useful, especially if you don’t want to worsen the pain or injury. 

The exercises you choose to do will depend on the severity of the pain and overall mobility of the spine. How did your pain start and are there other concerns you have about exercising with that pain? Depending on the severity of the pain, you may require physical rehabilitation in conjunction with the exercises mentioned in this article. It’s not always about choosing one or the other, but rather incorporating different modalities to recovery as quickly as possible. 

Back pain, much like many things in life, is unique. The best exercise plan will depend on various factors, so it may be wise to consult your physician or physical therapist before adopting a specific routine. Lastly, your muscles and joints change with age, but there are ways to support strength in the long term. These exercises are a great stepping stone to help you get to pain-free movement.

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Everyone can use a little extra motivation from time to time, no matter if you are a conditioned athlete or just starting your workout journey. The problem is that people know they should exercise. The science is there and studies show that working out on a regular basis improves aspects of mental and physical health. Responsibilities of life and other engagements get in the way, though, making it difficult to have a self-imposed sweat. 

The problem is not working out; rather, the problem is making your workouts consistent. Committing to the process is a promise that you take your health seriously. How do you start working out consistently, though, especially if you are new to exercise? Exercise should hook you on its own, as it releases feel-good hormones, endorphins, that promote feelings of euphoria. If you don’t know where to begin, it’s best to analyze your personality and lifestyle habits. 

The problem many people face is fitting workouts into their life, which doesn’t work. You have to make your workouts work for you, and enjoying them is a must! Stay on track with your workouts by using the following tips and tricks. 

You’re Not Too Busy

Even the busiest people find time to exercise a few times per week, if not every day. Ultimately, you decide if exercise is a priority or not. The problem most people have is that they think a workout has to last 45-90 minutes, which simply isn’t true. There are many 10- or 15-minute workouts that are very effective. When you can break a sweat and feel the burn in a short amount of time, you can see how easy it is to workout every day. Everyone has 15 minutes to spare!

Make An Appointment

Mark your workouts down on a calendar, just as you would do for a teeth cleaning or a physical. Putting your workouts on your calendar can help you plan a consistent schedule. Instead of fitting your workouts in with other appointments, you’ll start scheduling other engagements around your workouts. This is the ultimate goal and it can take time to get there. To begin, set a goal to exercise three days per week, marking each day and time down on your calendar. You can increase workout time, difficulty, and frequency from there.

Find A Workout You Enjoy

This is the most important trick to establishing a consistent workout schedule. If you go to a gym and find that you don’t enjoy being there, you won’t go back. Then you’ll pay for a gym membership without using it. Find a workout that you enjoy and you’ll have the desire to go back. Some people prefer Pilates or yoga, while others enjoy spin class or CrossFit. Your workout can also consist of going surfing, biking, or playing pickup basketball. The possibilities are endless, so find your passion and you won’t have a problem working out regularly. 

Set Mini Goals

One mistake that can deter you from working out is setting unrealistic goals. If you set a goal to lose 15 pounds in two weeks, you probably won’t come back to the gym again. Instead, it’s better to set mini goals because they motivate you to keep progressing at a steady pace. If the big goal is reaching the top of a staircase, for example, mini goals are the steps that you have to climb to get there. Increase the length of your run by half a mile every week, or increase your rep count by two reps. Small goals help you get to where you want to go, and they keep you excited about and committed to working out. 

Pick Workouts You’re Good At

According to research, humans have a desire to be good at something. For this reason, sports psychologists recommend that people seek out things they both enjoy and are confident in doing. You can also pick a workout or activity that you want to get better at. The activity doesn’t have to be easy for you; rather, you should push yourself in terms of building endurance and muscle strength. If basketball excites you, then go play! If you have the desire to learn jiu-jitsu or kickboxing, get after it!

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Pilates is much more than a simple workout that improves flexibility. Although it was popularized by celebrities, Pilates is a workout that’s for everyone, regardless of age, gender, race, size, ability, or specific fitness level. It’s a low-impact form of exercise that can help counteract a sedentary lifestyle, accelerate recovery, and even reduce anxiety.

What Is Pilates?

The Pilates repertoire includes over 600 exercises and variations, which you can perform on a mat or specialized equipment. It’s also a philosophy and style of exercise that encourages bodily alignment through balanced movements and breathing patterns. The creator, Joseph Pilates, developed the exercise body conditioning system in the 1920s. Initially, people in the dance community embraced it more than anyone, as it contributed to better strength, flexibility, and injury recovery. 

Nowadays, Pilates is a mainstream form of exercise that can benefit anyone from the office worker to professional athlete. It’s similar to yoga, in that it emphasizes mindful movements and breathing. It differs from yoga because it’s more anatomical and focuses on controlled movements and alignment, and less so on meditative aspects. Continue reading to learn how you can benefit from Pilates workouts.   

Improves Posture

As previously mentioned, Pilates focuses on postural alignment, and the movements encourage better posture. Many of the movements encourage abdominal, glute, and core strength, and these muscles help maintain correct posture. Strengthening these muscle groups also decreases joint and ligament tension in the neck and shoulders.

Increases Flexibility

As you progress through Pilates workouts, you slowly work to lengthen and stretch the muscles, improving range of motion in joints. There are not really contorted poses like there are in yoga, but lengthening the muscles helps the body flow more freely. That’s a realistic way of increasing flexibility without injury.

Strengthens The Core

Pilates emphasizes movements that involve the core, from which all movements stem. The core involves all of the surrounding muscles of the torso, which become pliable and supportive when strengthened. Having a strong core can decrease the risk of back and hip pain and pelvic floor dysfunction. 

Improves Balance

When your core is strong, the body has an easier time carrying out automated processes, including balance. The core muscles are the output of the body’s balance system. The core is nearest the body’s center of gravity, so strengthening the body’s foundation, so to speak, helps to improve the balance system. 

Enhances Body Awareness

Exercise physiologists define body awareness as the body’s ability to sense action, movement, and location. You walk without thinking or scratch your head with your eyes closed. Enhancing body awareness directs your focus on the sensations that your body experiences, including pain, emotions, or comfort. Improving the body’s response time and awareness may prevent injuries and falls. 

Improves Sex Life

One of the main benefits of Pilates is that it helps to strengthen the pelvic floor. Additionally, you become more flexible and develop a stronger core the longer you engage in Pilates workouts. All of these things can make a roll in the hay more enjoyable. Improving pelvic floor strength and function can increase sexual pleasure. 

Reduces Stress

Many studies have proven that exercise increases endorphin production, which are feel-good neurotransmitters. The more endorphins you produce, the more stress you can relieve. Pilates is an excellent method of exercise that also incorporates breath control, which is another way to relieve stress in the moment. Balancing the body’s autonomic nervous system also helps to ease long-term symptoms of stress, including anxiety and depression. 

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In the latest episode of The Adventures of V-Man, Vinnie went to Zen Wellness LA to receive chiropractic care and somatic trauma therapy. Owned and operated by women, Zen Wellness LA is located in the neighborhood of Silver Lake, Los Angeles, CA. The women at this facility offer a variety of services, including chiropractic care, somatic trauma therapy, prenatal massage, massage therapy, pediatric chiropractic, yoga, and pilates physical therapy. You can also experience infrared sauna, postpartum care, and purchase Usana supplements.

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