By James Krieger, M.S., M.S.
Summer's ending, kids are back in school, and it's time to get back into a routine.
Research shows that physical activity decreases during the fall months for many reasons, such as spending less time outdoors and getting busy with your kids' school activities. Add increased caloric intake leading up to and during the holidays, and you've got a recipe for weight gain.
There are things you can do to avoid this decrease in activity and the associated weight gain. First, consider trying some winter sports, such as skiing. This will help get you outdoors and help you stay active. Also, you will be relegated to the gym more often because of the weather, so make sure you establish firm goals as to when you will work out. For example, set a goal of hitting the gym at 7 AM on Monday, Wednesday, and Friday. You are much more likely to meet these goals when you have clear, specific goals, rather than just going to the gym whenever you think you have the time.
This may also be the time to try new things in the gym you've never tried. Hire a personal trainer to design you a brand new routine. If you've always done machines, try free weights. Try a new piece of cardio equipment or a new program on the cardio equipment. You can even try one of the various group fitness classes the gym offers, if you've never attended one before. A variety of things will help keep your program fresh, as the same old routine, day-in and day-out in the gym can get monotonous for some people.
Also, get creative with trying to increase your activity throughout the day. Since you'll be spending more time indoors, you'll likely be walking around less. However, you can do things to prevent this. Wear a pedometer and set daily step goals. Walk to a coworker's desk instead of emailing or calling them. Take the stairs rather than the elevator. Put a treadmill in front of your TV and walk while you watch all the new fall television shows. It's amazing how the little things you do can add up throughout the day.
Finally, fall can be the time you grab a workout partner. Having a partner can help keep you accountable, and keep you on track. While people usually become less active once the summer is over, it doesn't have to be this way. All it takes is some planning and effort, and you'll be able to fend off any autumn expansion. If you're still having a difficult time with those last few pounds, or staying motivated, visit the Resource Center to find more ideas on varying up the program.