If you are on a fitness roll this summer, you don’t want to “fall” back into old habits (pardon the pun). As the weather gets colder, you might find it challenging to maintain the same fitness routine. Or maybe you took the summer off, and you are ready to kick off a fall campaign to get in shape. Whatever your goals or motivations, here are five tips to keep you on track.

You may be a morning workout person in the summer as you try to beat the heat, but you might need to rethink that as the weather gets colder and the days get shorter. Try an after-work workout to see how you adjust and which one feels better. Pay particular attention to what makes you feel more energized. If you are so tired after a morning workout that you find it difficult to make it through the day, then perhaps you should go for an evening routine. But make sure you can still fall asleep after an evening workout. Once you determine which time of day works best for you, stick to a routine to maintain your results.

Another great tip is to take advantage of the cooler temps to enjoy more outdoor activities like hiking, biking, walking, or running. Incorporate some weekend hikes or just an after dinner walk around the neighborhood a few nights a week. It doesn’t have to be complicated or expensive, just get outside and move!

While you may find yourself motivated to get started or keep your fitness routine going, make sure you set realistic expectations. It’s about progress and not perfection. Setting your expectations too high can set you up for failure so give yourself some grace and know that some days, the weather may not cooperate. 

Another great way to keep motivated is to take advantage of all the great fall produce to help fuel your body as you set this new pattern of fitness routine. Nutrition is a key piece of the puzzle so load up on all the great fall fruits and veggies. 

Another key piece of advice is to keep some at-home workouts in your back pocket. The weather won’t always cooperate and sometimes you just won’t feel like going out early or making that after work workout a reality. Another way to set yourself up for success is to create a few living room exercise routines. There are dozens, if not hundreds, of workout apps and YouTube videos that can help you maintain your fitness goals while at home. 

Whatever you do, just make sure to keep moving! While it might be tempting to curl up under a warm blanket, Netflix and chill, make sure you are incorporating your fitness goals into your day so you can maintain the fitness wins you achieved this summer. 

Meditation has a reputation for several health benefits but what is it exactly? It is defined as the regular process of training your mind to focus and redirect your thoughts. There are some key reasons you might want to consider establishing a regular meditation routine. The overall improvement in your health and wellbeing just might surprise you. 

Research proves that meditation can really be a stress reducer. Too much stress in your life can cause sleep issues, depression, anxiety, and even high blood pressure. An 8-week study published in 2013 found that “mindfulness meditation” actually reduced the inflammatory response caused by too much stress.

As mentioned previously, as stress levels decrease, so does anxiety. A 2014 study examined the transcendental meditation technique and found that it reduced anxiety significantly. However, that’s not the only technique that reduces anxiety. Additional research has found that a variety of techniques can reduce anxiety levels. It doesn’t matter what technique you try, just get started! 

After the pandemic, we all know just how important it is to maintain our mental health. Regular meditation has been shown to reduce the symptoms of depression by decreasing the levels of inflammatory chemicals called cytokines, which are released in response to stress. It can also help people experience fewer negative thoughts. 

Studies also show that regular meditation practices can lead to enhanced performance on visual tasks and a greater attention span than those who don’t regularly practice meditation. And you don’t need to set a goal of meditating for hours on end. Other studies have indicated that even short periods of meditation each day can be a benefit. 

And, in case you haven’t noticed yet, each of these benefits just continues to cascade to additional benefits! Now that you know that regular meditation can lead to improvements in attention and clarity, you might be happy to hear that both benefits lead to keeping your mind young and healthy overall. 

Studies have found that in addition to fighting the normal age-related memory loss that comes from getting older, meditation can at least partially improve memory in those suffering from dementia. It can also help to control stress and improve coping skills in caregivers.  

Even the Mayo Clinic touts the benefits of meditation. They also outline the different types including guided meditation, mantra meditation, mindfulness meditation, Qi gong, tai chi, transcendental meditation, and yoga. They also advise that meditation takes practice, and you will get better at maintaining your focus and breathing the more you engage in the practice. 

The bottom line is that meditation is something that everyone can try to improve their mental and emotional health. You don’t have to have a particular level of athletic ability; it doesn’t require a special location or equipment and you don’t have to buy a membership at a gym to try it. A simple Google or YouTube search can get you started. Trying out a variety of styles to see what might work best for you is a great way to begin your meditation journey.