6 Ways to Exercise That Are Perfect for Fall (and Don’t Even Feel Like Workouts)

Even if you’re not shuttling kids back to school or in a climate where autumn brings changing leaves and dropping temperatures, there tends to be a shift in our schedules and moods that comes with the start of fall, says Minneapolis-based Lindsay Ogden, CPT, a master trainer and nutrition coach with with Life Time Inc., a national fitness company that runs gyms and corporate wellness programs.

Fewer hours of daylight might means that you’ll spend less time outdoors, especially in the evenings and early morning hours. You might find yourself less motivated to stick with an outdoor workout, particularly if you had been exercising at one of these times, Ogden says, noting that it may now be dark when you get up.

While some people find themselves more energized to work out at new times throughout the day, others might crave different ways to work out altogether. That “fresh start” feeling that comes with trying new activities can be really motivating, says Ogden. The novelty can also make exercise playful and fun — and something you look forward to, rather than a slog.

1. Apple Picking and Other Seasonal Activities

Fall offers lots of outdoor activities to help you get a few extra steps in, from apple picking to navigating a corn maze to hiking or cycling.

Activities like these can up your overall activity throughout the day and offer short bursts of intensity, says Ogden. For example, apple picking requires overhead stretching, as well as twists and forward bends (all good for maintaining mobility). A corn maze might inspire you to sprint through it in a race with your friends and family.

“Wherever you are, think about ways to enjoy the season and truly embrace it,” Ogden suggests. Enjoying movement will make it feel less like work.

2. Fun Runs

Fall is definitely “fun run” season, says Ogden. For instance, many cities have a turkey trot run either on Thanksgiving or the weekend after. Other fun runs have themes — like a color run, where you jog through clouds of nontoxic colored powders, or a leaf run, where you run through a tree-lined course resplendent in autumn colors — and some encourage participants to dress up in costumes or festive attire, Ogden says. Many of these races have a less intimidating 5K or other shorter distance option, or they may allow you to walk the route. Music, post-event celebrations, and the company of others offer a party-like atmosphere.

“It’s all about having a good time,” Ogden says. They’re especially great if you’re just getting into running — or you haven’t but want to, she notes — as they offer a fun and manageable goal to work toward.

3. Dancing

Working out does not need to be a chore, and cooler weather doesn’t mean your only option is hitting the treadmill at the gym. Instead, turn on your favorite beats and get moving.

“And with dance, or any class that’s unfamiliar to you, you’re learning something new,” he adds. The novelty can make the pursuit exciting.

If a live, in-person group class isn’t an option, try apps like Steezy and iDance that have a range of classes at all levels and include free tryout periods.

“Even if you just dance around your living room to one song, that tends to give you a boost in terms of health and mood,” Dr. Kaiser says. Doing movements you enjoy will make it easier to stick with.

4. Yin Yoga

As the evenings get longer and you head toward winter, it’s helpful to acknowledge that downshift and lean into it, says Ogden. Maybe that means that instead of fighting it with intense HIIT sessions, you get quieter and more restful with a practice like yin yoga. Although some yin practices can be similar to a restorative practice, others can truly be a workout, she adds.

5. Raking Leaves and Other Yard Work

Not all fitness efforts have to be full-on, structured workouts. Ogden says that home gardening and yard-related tasks like raking leaves or planting tulip bulbs for spring can help your body move in different ways.

6. Strength Training

The cooler months can be a great time to add strength training workouts to your fitness routine. Less daylight and harsher weather may cause you to look for more indoor-friendly workouts anyway, says Clearwater, Florida–based Mike Matthews, CSCS, author of The Little Black Book of Workout Motivation.

Not so jazzed about dropping down and pumping out a bunch of push-ups? You’ve got tons of options, including free weights, body-weight exercises, resistance bands, and weight machines and cable extensions at the gym.

“When you’re short on time — like if your fall schedule gets very busy — strength training can be very efficient, and just a few sessions a week can make a difference in helping you feel stronger,” Matthews says.