Fall is here, and while that may mean brisk temperatures, crunchy leaves, and a change in what we wear, it also implies fitness may be put on the back burner. Many people tend to be less physically active during the fall, which can lead to weight gain and the development of unhealthy habits that persist into the following seasons. This year, make a new plan to fall back into fitness, laying the foundation for a healthier new year.

"Fall is when the holidays are rolling in and people tend to eat more, exercise less, and let their health fall to the wayside," said Jennifer Scherer, a registered dietitian nutritionist, medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio. "Rather than put it all off and start something new in January, focus on fall fitness and health now. This will help you feel better during the holidays and set you up for success in the future."

A study published in the International Journal of Environmental Research and Public Health reports that people tend to engage in higher levels of physical activity during the summer. During the other seasons, it tends to drop, which means that people are not getting enough exercise throughout the fall. They also report that since physical activity is seasonal, it also affects certain diseases and mortality rates. This is alarming and a strong reason to set a goal to maintain physical activity during the fall.

Staying physically active, even during the fall and winter months, is essential to one's overall health. According to the Centers for Disease Control and Prevention, physical activity can make you feel better, function better, and sleep better. They report that engaging in regular physical activity is one of the most important things people can do to improve their health. They recommend that adults engage in at least 150 minutes of moderate-intensity activity per week and at least two days per week of strength training exercises. 

Here are some practical ways to strive to stay healthier and physically active this fall:

Reset your routine: October is the perfect month to re-establish healthy habits after summer and before the holiday rush. As routines adjust to the new season, ensure that physical activity remains part of the routine. Add it to the calendar if necessary, but don't overlook it.

Strengthen your immune system: Regular exercise has been proven to boost immune defenses. According to a research study published in the Journal of Exercise Immunology, multiple studies have demonstrated the profound impact that exercise has on the immune system. They report that regular bouts of moderate-intensity exercise are beneficial for host immune defense.

Prevent holiday weight gain: Starting a fitness plan now helps maintain balance through the indulgent months ahead. Many people gain a couple of pounds during the holiday season, which can be avoided by starting healthy habits as fall rolls in.

Fight stress and boost resilience: Physical activity helps lower cortisol levels, supporting both mental health and the immune response. The Mayo Clinic reports that exercise in almost any form can be a stress reliever and that being active can boost feel-good endorphins. Exercise helps improve one's mood, allowing people to relax and reduce stress levels.

Build functional strength for everyday life: Find a program that provides practical solutions to individual problems, challenges, and goals. For example, the programs at Fredericksburg Fitness Studio focus on mobility, balance, and strength — keeping each person moving with confidence at any age. The programs are tailored to the individual’s needs and goals.

Turn exercise into medicine: Paired with good nutrition and sleep, regular workouts are one of the most effective ways to stay well this season. It's essential to remember that no one can exercise their way out of an unhealthy diet or lifestyle. Being physically active is vital to maintaining a healthy body, but it's also crucial to be mindful of what we consume and to get enough sleep.

“We are challenging everyone to focus on their health and fitness this fall," added Scherer. "You will never regret having done that when January rolls around. We are here and ready to help with your fitness and nutrition goals all year long. We may be the missing link you need to reach those goals finally!"

At Fredericksburg Fitness Studio, a registered dietitian nutritionist works with individuals to evaluate and devise a personalized plan tailored to meet their specific needs. Their services are available in person and virtually, with therapy including a review of past dietary habits, medical history, physical measurements, and food preferences. They help clients establish realistic goals and provide techniques to stay on track to achieve them. They also help with accountability to keep people progressing. They offer several nutrition coaching plans, each with a variety of objectives, including some that provide hands-on cooking guidance. Or, check out the Fall Reset initiative. 

Fredericksburg Fitness Studio has helped many people through its semi-private sessions, which focus on Pilates and strength training. They also help with mobility, and focus on fall reset. They are a boutique studio that focuses on quality, providing a more personalized instruction approach, social support, and luxury amenities. Fredericksburg Fitness Studio offers two locations, and its reformer Pilates fitness training program is a fun and unique exercise method with many benefits. The reformer can be used while sitting, standing, or lying down, providing a great workout. The program helps with strength, flexibility, balance, coordination, core control, and other key areas. FFS is excited to announce they are now a Medicare provider. Also, Jennifer Scherer and her husband, Jeff Smith, have a podcast focusing on holistic wellness and financial planning for retirement. The Fitness & Finance Radio podcast offers a look at essential topics to know about keeping healthy and how it can impact their overall finances in retirement. To learn more about Fredericksburg Fitness Studio, visit the site: https://www.fburgfitness.com.