Wellness Wednesday: Adjusting Exercise Routines For Fall And Winter

It still feels like summer outside, but fall is here, and cooler temperatures are on the way.

So, how can you adjust your exercise routine to make sure you're ready for the change in temps?

Mo Smith from Bailey Bariatrics shared some tips so we can all prepare for exercise in fall and winter.

Outdoor Exercise Tips

1. Visibility and Safety:
2. Wear reflective gear.
3. Use a light to be visible to others.
4. Avoid wearing dark colors.
5. Weather Considerations:
6. Dress in layers: start with a moisture-wicking shirt, add insulation, and finish with a sweatshirt or jacket you can remove.
7. Equipment Options:
8. Rent a bike from the city of Tulsa’s bike-sharing program if you don’t own one.
9. Use walking sticks and bring a backpack for essentials like water and snacks.

Indoor Exercise Options

1. Equipment and Space:
2. Utilize bodyweight exercises, a stability ball, and inexpensive fitness equipment.
3. Online Resources:
4. Bailey Bariatrics YouTube channel offers beginner to advanced exercise videos.
5. Short Workout Sessions:
6. Start with 10-15 minute intervals. You don’t need to commit to long sessions right away.
7. Buddy System:
8. Find an accountability buddy or join a gym. Many gyms and community centers offer trial classes for free.

Water-Based Exercise

1. Benefits of Pool Exercise:
2. Low impact on joints with 30% more resistance than land-based exercises.
3. Options for winter use at local pools for activities like water aerobics.

Safety Reminders

1. Preparation and Communication:
2. Carry a phone with location-sharing enabled.
3. Let someone know your planned route and expected return time.
4. Be Cautious Around Vehicles:
5. Biking near cars requires extra visibility measures; always assume drivers may not see you.

Motivation and Mindset

1. Choose Enjoyable Activities:
2. Pick exercises you enjoy to avoid feeling like it’s a chore.
3. Consistency Over Intensity:
4. Regular short workouts are more effective than inconsistent long ones.