Embrace the season: 7 tips for maintaining health and wellness this fall

After an active summer, you may find yourself slowing down as fall begins and cooler temperatures roll in. You may indulge a little more in fun (and calorie-filled) seasonal foods. Or, you may end up staying inside more as it begins to get darker earlier.

You can still stay focused on your health even as the seasons change. Here are several ways to maintain your health momentum this fall.

1. Move more outside. Changing temperatures can be great for moving more. After all, you don’t have to worry about the summer heat and humidity. The brisk air that comes about in the fall can motivate you to be more physically active. Plus, you’ll help reduce stress and boost your mood by spending time outside.
   Need ideas on how you and your family can move more outdoors? Consider walking your dog, visiting a playground or going to a park you haven’t visited before.
2. Get regular physical activity. Whether you’re moving more inside or outside, it all counts toward your goal of at least 150 minutes of moderate-intensity aerobic physical activity a week. That’s the minimum amount of weekly activity the American Heart Association recommends for adults. Find types of physical activity that you enjoy, whether it’s dancing, an exercise class, a recreational sport or something else. Even 10 minutes of brisk walking after each meal can count toward your physical activity goal!
3. Use fall’s flavors to your advantage. There are lots of ways to indulge in fat- or calorie-laden treats when it comes to fall flavors. But you also can enjoy fall’s flavors in a healthy way. Visit your local farmers’ market and pick out fall-themed produce —apples, broccoli, carrots, pumpkin and onions. Make a Pumpkin Spice Smoothie or Spicy Pumpkin Burritos. Try a healthy Thanksgiving recipe, such as Orange-Glazed Turkey with Potatoes and Carrots. You also can sign up to receive a free Shop Smart, Eat Smart digital recipe booklet with delicious, heart-healthy recipes from the American Heart Association.
4. Stay savvy at the supermarket. Fall displays at your local supermarket may include a lot of Halloween candy or other seasonal treats. Yet you can stay smart when you shop by aiming instead for healthy items and reading food labels. Buy items from the perimeter of the store, which tend to be healthier, less processed choices. Make a list in advance so you’re not tempted by certain items. Look for the American Heart Association’s Heart-Check certification to help you choose items that fit into an overall healthy eating plan.
5. Lower stress. After summer vacations and breaks, you and your family may find yourselves running around for school and sports activities or work. That can add up to extra stress, which can tax your heart health. Plan ways to lower your stress, such as connecting with a friend, doing some mindfulness activities such as meditation, or watching a funny video. Find ways to reduce stress each day, even if it’s just for a few minutes. And guess what? Physical activity is good for you, and it can also help lower stress! It’s a win-win.
6. Give thanks. With Thanksgiving part of fall, it’s the perfect time of year to show thanks for what you have. Every day, you can write something you are grateful for. Or, tell someone you care for that you appreciate them. A bonus: By practicing gratitude regularly, you can help combat stress.
7. Make time for family meals. With family members going in different directions this time of year, a planned time for healthy family meals allows you to reconnect with your loved ones and lower stress. A fun idea to try during mealtime: Use the American Heart Association Mealtime Conversation Starter cards, available in English and Spanish. Or you can plan weekly meals with friends or neighbors. Consider the American Heart Association’s Together Tuesdays™ to enjoy a meal and connect with others.