Falling for Fitness

Autumn symbolizes change and reflection, making it an ideal time to establish new health habits. The season’s mild temperatures and colorful landscapes encourage outdoor activities, which have been shown to improve mental health by reducing stress and enhancing mood. Additionally, regular physical activity during fall can combat seasonal affective disorder (SAD) by promoting the release of endorphins and serotonin (neurotransmitters associated with happiness and well-being).

No equipment? No problem!

Bodyweight exercises, like lunges, push-ups, and planks, are excellent for building strength. For cardio, activities such as jumping jacks, high knees, or stair-climbing can elevate heart rate. Flexibility routines can be performed with just a mat or towel. These exercises can be easily adapted to suit various fitness levels and can be done in small spaces, making them perfect for home or travel.

Have a healthy relationship with health

Monitoring your fitness journey can be an effective motivator, but try to direct your focus on holistic progress rather than just numbers. If you do track numbers, also consider tracking things like improvements in mood, energy levels, and sleep quality; the goal is overall well-being.

Motivation by nature

If possible, schedule workouts during daylight hours and consider exercising outdoors to benefit from natural light exposure, which can enhance mood and energy. Exposure to natural environments has been linked to reduced stress, improved mood, and increased cognitive function.

Building healthy habits―in 30 days

The building blocks of peak health are resistance training (strength), cardiovascular exercises (endurance), flexibility and mobility (Gumby), and mental health training (Jedi). This fitness regimen integrates all of those elements, providing you with a weekly plan that you can follow until spring has sprung, and beyond! The best part? This will take you no more than 15 minutes per day to complete―and you don’t need any equipment!

Day 1―Sunday: Balance and mobility

Repeat the following circuit three times without rest:

1. Leg Swings (front-to-back and side-to-side)

• Stand next to a wall or chair for support.
• Swing one leg forward and back 10 times.
• Swing the same leg side to side 10 times.
• Switch legs.

2. Arm Circles

• Standing, with core engaged, extend arms straight out to the sides at shoulder height.
• Move arms in forward circles for 15 seconds.
• Switch to backward circles for 15 seconds.

3. Single-Leg Reach

• Stand on one foot, both knees slightly bent
• Reach forward with opposite hand toward the floor.
• Return to standing; repeat 8 times per side.

4. Hip Circles

• Stand with hands on hips, feet hip-width apart.
• Make large circles with hips; do 10 in each direction.

5. Heel-to-Toe Walk

• Walk in a straight line, placing one foot directly in front of the other.
• Do 10 slow, controlled steps forward, then 10 backward.

Day 2―Monday: Whole body resistance training “A”

Complete three rounds of the following circuit:

1. Squats

• With feet shoulder-width apart, push hips back and down as if sitting in a chair.
• Keep knees behind toes, stand back up; do 15 repetitions.

2. Push-Ups

• Push against the floor (from your knees, if you need to) or a wall.
• Ensure hands are shoulder-width apart, body in straight line from head to heels.
• Lower chest to floor (or lean toward wall), then push back up; do 10 to 12 repetitions.

3. Glute Bridges

• Lie on back, knees bent, feet flat on floor.
• Press through heels and lift hips until body forms a line.
• Squeeze glutes, then lower; do 15 repetitions.

4. Plank Shoulder Taps[

• In plank position, alternate tapping shoulders with opposite hands.
• Keep hips steady; do 20 taps total.

5. Reverse Lunges

• Step back with one leg and lower until both knees are at 90 degrees.
• Return to standing and alternate sides; do 10 repetitions per leg.

Day 3―Tuesday: Cardiovascular training

Complete five rounds of the following circuit, performing each exercise for one minute. Rest for 30 seconds to one minute between each exercise:

1. High Knees

• March or jog in place, lifting knees to waist level.
• Use arms for momentum.
• Go as fast as comfortable (it should be challenging!).

2. Jumping Jacks

• Stand with feet together and arms at your sides.
• Jump feet out to the sides, raising arms overhead.
• Return to center and repeat.
• Option: Step legs out one at a time instead of jumping.

3. Fast Feet Shuffle

• With feet shoulder-width apart, maintain a balanced and stable slight squat. 
• Quickly step left and right in short, fast movements.
• Keep upper body stable.

Day 4―Wednesday: Breathing and positive affirmations

Complete three rounds of the following calming mental health routine:

1. Box Breathing

• Inhale for count of 4.
• Hold for count of 4.
• Exhale for count of 4.
• Hold for count of 4.
• Repeat 4 cycles.

2. Affirmation Sequence

• Sit or stand calmly; breathe naturally.
• Silently say a positive affirmation with each breath; for example:
  • “I am strong.”
  • “I am capable.”
  • “I am enough.”
  • “I am grateful for [pick something you’re grateful for].”

3. Standing Stretch with Affirmations

• Raise arms overhead on inhale: “I welcome energy.”
• Fold forward slowly on exhale: “I release tension.”
• Return to standing, hands on heart: “I am at peace.”
• Repeat the sequence 4 times.

Day 5―Thursday: Whole body resistance training “B”

Complete three rounds of the following exercises:

1. Wall Sit

• Sit against a wall with thighs parallel to floor.
• Engage core and press heels down.
• Hold for 30 seconds.

2. Superman Holds

• Lie face down, arms extended forward.
• Lift arms, chest, and legs off the ground.
• Hold for 5 seconds, then lower; repeat 10 times.

3. Triceps Dips

• Stand in front of a sturdy surface like a chair or low ledge.
• With hands behind hips on chair, fingers forward, bend elbows to lower body, then push back up.
• Do 10 to 12 repetitions.

4. Side-Lying Leg Raises

• Lying on side, with legs straight, slowly raise top leg up and down.
• Keep hips stacked and toes forward.
• Do 15 repetitions per side.

5. Full Body Walkouts

• From standing position, squat down, placing hands on the ground, hip-width apart, in front of you.
• Walk hands forward into a push-up position, with hands slightly farther forward than shoulders.
• Pause briefly; walk hands backward to toes.
• Without moving your feet, stand up to starting position; do 10 repetitions.

Day 6―Friday: Balance and static stretching

Perform two rounds of each stretch, holding (and breathing) for one minute per stretch:

1. Tree Pose

• Stand on one leg, sole of other foot on calf or thigh.
• Press your hands together in front of your heart or overhead.

2. Seated Forward Fold

• Sit on the ground with legs extended.
• Exhale and hinge at hips to lean forward, keeping spine long while reaching for toes.

3. Standing Quad Stretch

• Standing with feet hip-width apart, bend one leg behind and grab ankle toward the corresponding butt cheek.
• Keep knees aligned.

4. Figure-4 Stretch (seated or standing)

• Cross ankle over opposite knee.
• Sit back (if standing) or gently press knee (if seated).

5. Side Stretch

• Standing with feet hip-width apart, reach one arm overhead and bend sideways.
• Stretch through the side body.

6. Calf Stretch Against Wall

• Stand, facing wall with hands on wall about eye level.
• Step one leg backward and press heel down, keeping front leg bent.
• Hold, then switch sides.

7. Savasana with Eyes Closed

• Lie on back with arms and legs relaxed.
• Focus on natural breathing, inhaling deeply through nose, exhaling through mouth.

Day 7―Saturday: Try something new!

Choose one of these options and try it out for 15 minutes:

Option 1: Freestyle Dance Party

• Put on your favorite upbeat songs.
• Move freely and have fun!
• Mix in hip circles, squats, shoulder rolls (the sillier the better).

Option 2: Animal Flow Circuit

• Bear Crawls―30 seconds forward and backward.
• Crab Walk―30 seconds side to side.
• Frog Hops―10 hops, low and controlled.
• Repeat 3 times.

Option 3: Shadow Boxing

• 1 minute jabs (per side).
• 1 minute uppercuts (per side).
• 1 minute fast alternating punches.
• Repeat 3 times.

This article originally appeared on alive.com as “Falling for Fitness.”