Cool Weather Workouts

20.11_ Cool Weather Workouts Blog _316120-01

With the weather changing and the sun setting earlier each day, the cooler months of autumn have finally arrived. This season is a perfect representation for change, and for some this means switching up their exercise routines. If you’re looking for some autumn-friendly workout options, check out these fun activities to help you stay active.

Fun Fall Activities


Going for a hike in the cool fall weather can be a wonderfully refreshing experience. Not only will you be getting some fresh air and exercise, but you’ll also get to see nature’s beauty up close. If you’re lucky, you’ll even see a rainbow of autumn leaves as they change colors. Hiking is a great exercise for building the body’s stamina and endurance, promoting healthy circulation and building leg strength. If you live in a flat area where the trails near you aren’t so hilly, you can still enjoy the scenery and fresh air with some trail running.


If a hike or trail run is a little too slow-paced for your style, grab a bike and helmet and hit the road. Biking is a fun, full-body calorie burner that is much easier on the joints than other activities like running. Most roads have bike lanes installed, but if you’re really itching for an adventure, try going for a bike ride on a few nature trails.  Not only will you be able to take in all the gorgeous fall scenery, but you’ll also be able to go farther and faster than you would on a hike or run.


Raking leaves and cleaning up the yard may seem like a chore, but spending time cleaning up the yard can turn into a handy way to sneak in some exercise.  Gardening, raking leaves, splitting firewood, and even cleaning your gutters can be effective ways to stay active while knocking this chore off your “to-do” list. Not only can working on the yard help you relieve stress and feel more productive, but you can also count this activity as an effective full body workout. Just remember to use proper posture when bending over or lifting heavy objects to avoid pulling a muscle.

Roller Skating

If your goal is to start building hip and core strength, roller skating is the perfect activity for you. This sport requires heavy core and lower body engagement, which can quickly wear you out if you’re not used to wearing heavy boots on your feet. Roller skating has relatively low barriers to entry so if you’re near a sidewalk, pavement, or skate park, you’ve got plenty of space to practice. Once you get the basics of movement on wheels down, you’re ready to roll.

Rock Climbing

Looking for something a little more advanced? Rock climbing focuses on building strength in your muscles. All the muscles in your arms, legs, hips, and shoulders need to work together to keep you moving up the cliff and off the ground. Rock climbing provides great strength training overall, but is also an effective way to improve flexibility. If you prefer to keep away from the cold weather and work out indoors, many gyms also offer indoor rock climbing areas for fun, safe climbing practice.

Planning Your Routine

Never Skip the Warm-up. Whatever activities you choose to do, make sure your body is ready for it. Take time to warm up properly before your workout. A body that is prepared for exercise is less likely to get injured. This becomes especially important as the weather gets colder with the arrival of winter. It’s also important to cool down and stretch after any intense exercise. Doing some stretches after your workout can help your body relax and help prevent post-workout soreness.

Stay Hydrated. In colder weather, we tend to forget how important it is to stay hydrated. The hot sun isn’t on your back, you’re not sweating as much, and you’re likely not feeling as thirsty as you would be in the summer. The body can still get dehydrated in cold weather, so make sure you keep a water bottle with you even if you’re not feeling particularly thirsty.

Staying Warm and Pain Free with Airrosti

If you find yourself injured or in pain after starting a new workout routine, schedule an appointment with an Airrosti provider near you. Our providers will work to diagnose and address your pain at the source. We’ll also equip you with the tools and resources to recover faster and help prevent future injuries.



Read our Medical Disclaimer here.



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