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Life in Motion

Tips for Exercising Outdoors This Fall

Sports & Exercise

After the heat and humidity of the summer has passed, many people look forward to exercising outdoors in the cooler temperatures that fall brings. Athletic Trainers in the NEBH Sports Performance Center recommend these tips to keep in mind before you head out this season.

Warm Up and Cool Down Properly

Make sure to warm up and stretch prior to exercise to avoid injuries. Cold muscles and are more susceptible to injury. For warm ups, try jumping jacks, stationary cycling or running or walking in place for 3 to 5 minutes.

Stretching after exercise can increase range of motion and may reduce muscle stiffness and soreness after a workout. To stretch a muscle, begin slowly and carefully until reaching a point of tolerable tension. Hold a stretch for 30 seconds two times with a break in between each. Inhale before a stretch and exhale while reaching the point of tension. Try to maintain a regular breathing pattern as it promotes proper blood flow to each muscle. Never stretch to the point of pain.

Wear Layers

Make sure to dress appropriately for the weather. Fall days can start off cool and then get quite a bit warmer, so consider dressing in layers of light, loose, and water or wind resistant clothing. Keep in mind that it gets dark earlier in the fall, so you may want to wear reflective clothing if you are exercising later in the afternoon or evening.

Change Up Your Scenery

Many people think of kayaking, canoeing and paddle boarding as summer activities, but these are also great things to do in the fall. Head to a spot with great foliage and explore your surroundings from the water while strengthening your back, upper body and core.

Always talk to your doctor before beginning a new exercise routine.

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