Why this one thing This Fall Might Be the Best Thing we Do All Year
- Heather Fuduli
- Sep 29
- 4 min read
As the air turns crisp and the leaves begin their colorful descent, it’s tempting to slow down, cozy up, and let movement take a back seat. But here’s the truth: fall is one of the most important times to keep our body in motion and doing so might just be the best thing we do for our health all year!
Movement in autumn isn’t just about staying fit. It’s about keeping our energy high, our immune system strong, our mood lifted, and our balance sharp, so we can step into the colder months feeling strong, steady, and ready for anything.
Movement Keeps Our Energy Flowing
When the days get shorter, our natural energy can dip. Regular movement whether it’s a brisk walk through crunchy leaves, a morning stretch, or a dance class, it helps keep our circulation strong and our body warm.
According to the CDC, just 20–30 minutes of moderate activity a day can improve cardiovascular health, boost energy, and reduce fatigue. And in 2017 study in Psychological Bulletin found that regular exercise increases energy levels by up to 20% and reduces feelings of tiredness by up to 65%.
- Aim for at least 20–30 minutes of activity most days.
- Mix cardio with strength and flexibility work for full-body benefits.
- Use music to make movement more joyful and motivating.
Movement Strengthens Our Immune System
Cooler weather means more time indoors and more exposure to seasonal bugs. Exercise helps support immune function, making it easier for our body to defend itself because when we move we stay in a state of flow and boosts our serotonin! Believe it or not 90% of our serotonin is created in the gut (; Research in the British Journal of Sports Medicine found that people who exercised at least 5 days a week had 43% fewer sick days during cold and flu season; with moderate exercise increases circulation of immune cells, helping your body detect and fight off illness faster!
- Outdoor walks give us fresh air and a vitamin D boost.
- Group fitness or dance classes keep us socially connected, which also supports mental wellness. Be sure to book our classes early!
Dance Our Way Into Better Balance
Fall is the perfect time to focus on stability literally. Dance, yoga, and balance exercises challenge our coordination, strengthen our core, and help prevent falls. The CDC reports that 1 in 4 adults over 65 experiences a fall each year, but balance training can significantly reduce that risk. In a 2018 study in Frontiers in Aging Neuroscience found that dance-based exercise improves balance, coordination, and cognitive function in adults of all ages. Wherever we are, don't forget to dance and pretend like no one is watching~
- Try a local ballroom, salsa, or line dancing class.
- Practice simple balance drills at home, like standing on one leg while brushing your teeth.
- Remember: balance is a skill you can train at any age.
Movement Inspires Better Nutrition
When we are active, we naturally crave foods that fuel our body, and tend to be hungrier more~ Protein will keep us fuller longer and help repair tissue damage and build muscle. A 2015 study in Appetite found that people who exercise regularly are more likely to choose nutrient-dense foods and that physical activity improves insulin sensitivity, helping your body use carbohydrates more efficiently. Fall is full of carb-heavy temptations. Pumpkin pies, cider donuts, creamy pastas, and holiday breads. While these can be enjoyed in moderation because you know I will (; , overdoing refined carbs can leave you feeling sluggish and less motivated to move.
Think of carbs as fuel; the better the quality, the better our “engine” runs. If we are going for a dance class, a walk, or a workout, choose complex carbs to power our body. Save the indulgent treats for special moments, and savor them mindfully.
- Enjoy seasonal produce like squash, apples, and root vegetables.
- Add warming spices like cinnamon and ginger for flavor and wellness benefits.
- Stay hydrated — cooler weather can still dehydrate us.
Movement Boosts Our Mood & Our Glow
Shorter days can affect mood and motivation. Movement releases endorphins, reduces stress, and helps you feel more grounded.
A Harvard Medical School review found that just 15 minutes of running or 1 hour of walking daily reduces the risk of depression by 26%. Even when the days get darker, it keeps our inner light bright.
- Schedule movement like an appointment, it’s non-negotiable self-care.
- Pair it with music or a podcast you love to make it something we look forward to.
- Dance in your living room to your favorite playlist
- Take a brisk walk with a friend and enjoy the fall colors
- Try a new group fitness class for both social connection and energy boost
- End your workout with a few minutes of stretching and deep breathing to lock in that calm, happy feeling
When was the last time you moved .. really moved and noticed how much better you felt afterward?
Maybe it was a walk that cleared our head, a dance class that made us laugh, or a workout that left us glowing. That feeling isn’t random; it’s your body’s chemistry rewarding you for taking care of it, so keep doing what feels good to you!
Let's put on our sneakers, step outside, turn up the music, and move like our health, happiness, and future depend on it — because IT DOES.
And while we are at it, give your body the support it deserves with my top picks for active living:
Till next time~
xo
Your Vitality Coach
Heather Rose
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