Crisp leaves underfoot, a chill in the air, and the sun setting before teatime.
Autumn in London can be magical, but it’s also when my fitness motivation typically goes into hibernation.
Last year, as September rolled around, I found myself slipping into my usual routine: Netflix binges, comfort food, and a growing collection of cosy jumpers.
The gym?
It felt about as appealing as a rainy day at Brighton Beach.
But then I stumbled upon some intriguing research about seasonal fitness. It turns out, autumn might actually be the perfect time to rev up your workout routine. Who knew?
Intrigued, I decided to give it a go.
I set myself a 30-day challenge to turn my autumn slump into winter readiness. The results? Let’s just say I’m now as fit as a butcher’s dog.
Here’s how I did it:
1. I Embraced the Great Outdoors
Living in London, it’s easy to forget we’re surrounded by green spaces. Instead of hitting the stuffy gym, I started exploring local parks for my workouts.
A study in the journal Environmental Science and Technology found that exercising in nature can boost mood and self-esteem in as little as five minutes [1].
Plus, the ever-changing autumn scenery beats staring at a treadmill screen any day of the week.
I started with brisk walks in Regent’s Park, gradually building up to jogs around Hampstead Heath.
The crisp air was invigorating, and I found I could push myself harder without overheating.
2. I Synced My Workouts with Daylight
As the days grew shorter, I noticed my energy levels shifting. My usual crack-of-dawn workouts suddenly felt like torture.
Research from the University of Birmingham suggests that our circadian rhythms affect exercise performance [2].
So, I adjusted my schedule, opting for lunchtime or early evening workouts when my energy peaked.
The result? I felt more energised and motivated. Plus, those early evening runs gave me a perfect excuse to admire London’s autumn sunsets.
3. I Tackled Vitamin D Deficiency Head-On
Let’s face it, sunny days are a bit of a rarity in autumn.
This can lead to vitamin D deficiency, which research links to decreased muscle strength and increased fatigue [3].
I started taking a vitamin D supplement (after a chat with my GP, of course) and made a point of getting outside during daylight hours, even on cloudy days.
Within a couple of weeks, I noticed a significant boost in my energy levels. Suddenly, that 5K didn’t seem so daunting.
4. I Turned Autumn Chores into Workouts
Raking leaves might seem like a chore, but it’s actually a fantastic full-body workout.
According to the NHS, a person weighing 70 kg can burn about 300 calories per hour doing general gardening tasks [4].
I turned leaf-raking into a HIIT session, alternating between intense bursts of raking and short rest periods.
My garden looked immaculate, and I got a great workout without setting foot in a gym.
5. I Set a Concrete Winter Goal
To keep myself motivated, I signed up for a winter event: the London Santa Run in early December.
Suddenly, my workouts had a purpose beyond just “staying in shape”.
Research in the Journal of Health Psychology found that people with clear, challenging goals were 42% more likely to stick to their exercise routines [5].
Plus, the thought of dressing up as Father Christmas for a good cause added an extra layer of motivation.
Now what…
Look, I’m not going to tell you that these changes will magically transform you into a fitness fanatic overnight.
But they worked for me, and they’re all backed by solid research.
Give it a go. Worst case scenario, you’ll have a tidy garden and a vitamin D-fortified body.
Best case?
You might find yourself actually looking forward to your autumn workouts.
And if a former couch potato like me can do it, anyone can. Now, if you’ll excuse me, I’ve got a Santa suit to break in. Fancy joining me for a jog?
References:
[1] Barton, J., & Pretty, J. (2010). What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis. Environmental Science & Technology, 44(10), 3947–3955.
[2] Facer-Childs, E., & Brandstaetter, R. (2015). The impact of circadian phenotype and time since awakening on diurnal performance in athletes. Current Biology, 25(4), 518–522.
[3] Bischoff-Ferrari, H. A., et al. (2004). Positive association between 25-hydroxy vitamin D levels and bone mineral density: a population-based study of younger and older adults. The American Journal of Medicine, 116(9), 634–639.
[4] NHS. (2021). Physical activity guidelines for adults aged 19 to 64. NHS.uk.
[5] Smith, A., et al. (2007). Goal striving, goal attainment, and well-being: Adapting and testing the self-concordance model in sport. Journal of Sport and Exercise Psychology, 29(6), 763–782.
