Stay Active This Fall: Physical Therapist-Approved Tips for the Season
As the weather cools and the days grow shorter, it’s tempting to slow down and cozy up indoors. While fall is a beautiful time to enjoy a warm drink and a good book, it’s just as important to keep your body moving — especially if you want to stay strong, flexible, and pain-free year-round.
At Refuge Physiotherapy, we often remind patients that staying active doesn’t have to mean intense workouts. In fact, fall offers plenty of opportunities to move in ways that are fun, functional, and safe — especially with guidance from a physical therapy perspective.
Why Fall is a Great Time to Get Moving
🍂 Comfortable Weather: Cooler temps make outdoor activity more enjoyable, especially for those with joint pain or heat sensitivity.
🍁 Seasonal Activities: Raking leaves, walking through a pumpkin patch, or hiking on colorful trails are all great forms of functional exercise.
🏃 Routine Reset: Fall is a natural time to get back on track with routines, especially after a busy summer.
PT-Recommended Ways to Stay Active This Fall
1. Take Advantage of Nature Walks
Walking is one of the best low-impact exercises — and fall foliage makes it even more enjoyable. To get the most out of it:
Choose flat, stable paths if you’re working on balance
Use walking poles or supportive shoes if needed
Warm up with dynamic stretches beforehand
PT tip: If you're recovering from an injury or surgery, start with shorter walks and gradually build up distance and intensity under your PT's guidance.
2. Do a Fall “Yard Workout”
Raking leaves, gardening, or prepping your yard for winter can count as functional fitness:
Use proper body mechanics when lifting or twisting
Take breaks to avoid overuse injuries
Switch sides frequently to avoid repetitive strain
PT tip: Treat yard work like a workout: warm up beforehand, cool down after, and don’t overdo it in one session.
3. Join a Fall Fitness Class (In Person or Online)
Many community centers, gyms, and physical therapy clinics offer fall fitness classes. Look for:
Balance and stability training
Gentle yoga or tai chi
Strength and conditioning classes
PT tip: Ask your PT what types of classes are beneficial for your current mobility and strength levels.
4. Stick to a Home Exercise Program
If you're already working with a PT, don’t let your home exercise program slide as the season changes. Set a regular schedule and stick to it.
PT tip: Keep your exercise equipment (resistance bands, foam rollers, weights, etc.) somewhere visible to remind you to stay consistent.
5. Incorporate Fall Activities That Promote Mobility
Pumpkin picking, apple orchards, corn mazes — these fall favorites involve walking, squatting, reaching, and navigating uneven terrain, which are great for:
Strengthening lower body muscles
Challenging balance and coordination
Getting fresh air and Vitamin D
PT tip: Wear sturdy shoes with good traction and bring a walking aid if you’re at risk for falls.
Don’t Let Pain or Injury Slow You Down
As the seasons change, you might notice new aches or stiffness — especially in the back, knees, or shoulders. That doesn’t mean you need to stop moving; it just means you might need to modify your activities or address the root cause.
Physical therapy can help you:
Safely increase activity levels
Reduce pain and inflammation
Improve mobility and joint function
Prevent falls and injuries as winter approaches
Final Thoughts
Fall is more than just pumpkin spice and sweaters — it’s a perfect time to stay active, build healthy habits, and take care of your body. Whether you're walking local trails, tackling yardwork, or following a custom exercise program, staying active this season will set you up for a stronger winter.
📞 Need help staying active this fall? Contact Refuge Physiotherapy to schedule a consultation. Let’s keep you moving — all season long!
