In the days when we say goodbye to the summer months, there are various changes in nature. Leaves begin to fall off, presenting autumn signs to us. Mother nature prepares to renew itself with the cooling air and longer nights. Just like nature, you can prepare your body for autumn, tired of the dynamism of summer days. We have prepared a nutrition and exercise guide for you with tips to stay happy and healthy in the fall.
1. Enjoy a Cool Air Workout
Autumn is a great time to exercise outdoors. Try to establish a routine where you can exercise outside at least once a week. You can purify your soul from stress by choosing long walks that will allow you to breathe in the peaceful autumn air. You can also use the cool autumn evenings for cycling or jogging.
2. Pay Attention to Your Diet
Consuming fruits and vegetables in their season enables you to benefit from the minerals and vitamins contained in the food at the highest level. During seasonal changes, you should pay attention to your diet in a way that will strengthen your immunity. For a fit body, take a break from ready meals, processed and packaged foods. Limit alcohol use. Start keeping a nutrition diary by accepting autumn as a new beginning. Thus, you can notice which food groups you consume more and control your portions.
3. Don't Take a Break
You can find many reasons to be lazy at this time of year. Do not be sedentary by making excuses such as the increased responsibilities of children's schools, rainy and cold weather, and increased time spent in traffic. For physical mobility, choose to use stairs instead of elevators. Find out what you can do at home when you can't exercise outdoors. You can move the gym to your living room with YouTube channels and mobile applications. You can also do fitness, pilates, yoga, or body training exercises at home.
4. Try Using Mineral and Vitamin Supplements
Support your body's efforts to adapt to this season that sets the stage for a concept that has gone into the literature as "autumn fatigue." After the active days of summer, our metabolism slows down with the arrival of autumn. In this process, you can use nutritional supplements to stay both physically and mentally fit. Focus on mineral and vitamin supplements aimed at strengthening your immune system. You can choose zinc, selenium, B12, B6, and vitamin C supplements in consultation with your doctor.
5. Drink Lots of Water
Dry air and suddenly falling temperatures can make your body dehydrated, just like on sunny days. With the reduction of sweating in the autumn, there is a natural decrease in water consumption. Try to make a habit of drinking water without waiting to become thirsty. You can encourage yourself to consume water by adding a slice of lemon, cinnamon, cucumber to your water.
6. Pay attention to your sleep
Having adequate and regular sleeping habits is very important to stay active and energetic throughout the day. With the early darkening air, your body starts to give signals of fatigue. Use this process as an opportunity to restore your sleep patterns. Make sure that your sleep time is at least 6-8 hours.
7. Eat Nuts For Extra Energy
A healthy immune system forms the basis of a strong body that fights diseases. Do not skip breakfast to keep your body fit. Always consume red meat or fish in one of your main meals. Do not forget to consume seasonal red fruits that are rich in antioxidants. Take care to consume hazelnuts, walnuts, and almonds with snacks. Rich in omega 3, vitamin E, and calcium, these three warriors provide you with the extra energy you need throughout the day.
8. Do not be charmed by the dusky air
After the sunny, energizing air of summer months, autumn offers a romantic atmosphere. Do not give in to fatigue and unwillingness and waste your time in front of the television. Try to focus on activities that will increase your energy. Get support from family members or friends to increase your physical activity. Encourage a close friend to join you at gym activities. Set a goal together and try to keep each other's motivation high. If you have a child, you can take short walks together after dinner and organize sports activities such as basketball or football.