Exercise Training for Autumn

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Each of the four seasons affects us. During autumn the winds pick up, and it gets colder and darker earlier. These conditions impose different challenges to maintaining our health and fitness. Fall’s temperatures fluctuate as the precursor for winter. The terrain we walk on poses additional challenges when filled with fallen leaves and branches that are sometimes wet.

We should put more time into flexibility training to offset the stiffness cold brings to joints and muscles. Because of inconsistent weather conditions, it is good to take more time to warm up. Preparations for exercise should not be skipped or treated as routine, deepen them. Do that by increasing your self-awareness. Work with how you feel each day since everyday is different. Fall can bring extreme climate changes, which impact our function.

Increased emphasis should be placed on alignment and stabilization for the knees and ankles. Try to incorporate balance training and exercises to transition from standing to sitting. Squats, for example, are a good part of any full body strength training, especially if skiing will soon be on your agenda.

To keep the body open, stretch the hip flexors, the buttocks, and the chest. Doing so will help to keep your mood up and make breathing easier as the colder weather and darker days set in. During strength and movement training, if the opposing muscle groups are trained appropriately this effect can also be achieved without static stretching (holding positions with little or no movement.)

Take advantage of any time that can be spent out doors training before the winter makes it more challenging, and for some untenable. Keep the cardiovascular routines consistent as the nesting impulse quickens and appetites increase due to the body’s wish for more insulating material (fat) as it gets cold.

Enjoy the last of local fresh harvests to keep the immune system strong. Eat fresh food when possible, avoiding anything artificial. For practitioners of the movement arts fall is a perfect time to work on evasion, body shifting, falling, and techniques that cultivate awareness to the environment and it’s changes.

Remember, you are what you do.

Emory M. Moore Jr. has been teaching fitness to novice movers and professionals alike for over 20 years. He is the founder of the EM technique. You may contact him with inquiries at Senseiemory@gmail.com