Summer is the time of year when many people are most active. The weather is warm, the sun feels nice on our skin, the grass gets mowed, and gardens get tended. Hiking, biking, and running outdoors are popular fitness activities during the summer. As the weather cools and the days get shorter, finding alternatives to these summer activities might be challenging. Here are five tips to help you maintain your summer fitness as we transition into fall. 

1. Find replacement activities.

By making simple swaps, like trading outdoor biking for indoor cycling, hiking for the stair stepper, and a treadmill for outdoor running, you will  find effective ways to stay fit during the fall and winter seasons. If you enjoy gardening, it's important to focus on building grip strength, lower body mobility, and core endurance to maintain the strength needed for gardening activities. Full-body workout sessions that incorporate strength, mobility, and core work are especially beneficial for gardening enthusiasts.

2. Embrace the cooler weather. 

In the summer, your hikes were probably limited to just a few miles due to the scorching heat. However, with cooler temperatures, you can now go on longer hikes without the risk of heat-related illnesses. The crisp mornings and sunny afternoons still provide you with enough sun exposure to help maintain your vitamin D levels and manage your mood. Instead of staying indoors, put on some layers and enjoy the nature around you.

3. Update your fitness gear.

As temperatures rise, we tend to wear less clothing, while cooler temperatures lead to the opposite. With the arrival of fall, it's a good idea to replace your old leggings or joggers with a new pair that will last throughout the season and help you maintain a comfortable body temperature during workouts. Consider swapping out synthetic, moisture-wicking fabrics for cotton and cotton blends, which can help regulate body temperature and improve airflow. If you've been walking or jogging outdoors during the summer, it might also be time to replace your sneakers.

4. Eat seasonally and stay hydrated.

Even though the weather is cooler, it's still important to stay hydrated for better performance and wellness. A good guideline is to drink at least half your body weight in ounces of water and add electrolytes if you eat mostly whole foods. Include seasonal fruits and vegetables, like apples, pumpkins, root vegetables, and squash. These will be the freshest at your local grocery store and go well with almost any source of protein. Try out new recipes with these ingredients to maintain your nutrient and energy levels during the fall season.

5. Set new goals and track progress.

It's important to set new goals for each season to help you stay focused on your larger fitness and health objectives. Whether you want to become a faster runner or walker, get stronger, or try out a new sport, having specific goals can keep you motivated even when the weather isn't ideal. You can keep track of your new goals in a notebook or through apps on your phone. Just make sure you remember where you've recorded them so you can check in regularly to track your progress. Celebrating small victories along the way can help boost your motivation to keep going.