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The original item was published from 9/21/2020 9:05:19 AM to 1/1/2021 12:00:04 AM.

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Posted on: September 21, 2020

[ARCHIVED] Media Release COVID-19 - September 21, 2020

For Immediate Release


Phone: 980-432-1800

Rowan County Case Information:

The Importance of Fall Fitness, Especially During COVID-19

The end of summer can seem like a sad time of year, but there’s something about the cool, crisp air that can breathe some new life into your usual routine, especially when it comes to exercise.

Take Advantage of the Great Outdoors
Without the heat and humidity, outdoor workouts become much more comfortable; and after such a crazy year with COVID-19, many of us are ready to get back to some sort of normal routine. Fall weather offers some of the best outdoor workouts all year long; and getting started now, may help you generate enough momentum to make it through the coming seasons as the days get shorter and with the holidays just around the corner.

Walking is just about the easiest way to exercise outside and a great way to get in some extra movement throughout the day. With cooler weather in place; you don’t have to worry about sweating as much, so it may be easier to take 10-15 minute walking breaks throughout the day. All you really need is a good pair of walking shoes; and perhaps, some fall weather gear to keep you warm, dry, and protected. The key to making it enjoyable is to make it part of your daily routine.

  • Make it a habit to walk every day when you get home from work or at night after dinner.
  • Get up 10 minutes earlier and start your day with a brisk walk around the block. Use the time to think about what you want to accomplish and make your to-do list.
  • Plan a fall activity that involves walking, such as enjoying the beautiful foliage found on our local trails and greenways.
  • Get to work a few minutes early and take a few laps around the parking lot.
  • Cut your lunch break in half and walk a mile or more before heading back to work.

Fall is also a great time to go hiking, with cool weather, no bugs; and of course, magnificent views. Plus, hiking burns mega-calories as you increase your elevation and really work those legs. Hiking is also known to do the following:

  • Not only do you strengthen your muscles by climbing, but you also increase your cardio endurance as well. Walking or hiking up an incline gets your heart rate up, helping you burn calories and get fit.
  • Hiking also helps work multiple muscles. Hiking up and down even small inclines involves the glutes, quads, hamstrings, calves, and your core muscles.
  • It also gets you outside and allows some social distancing from others. Hiking lets you get back to nature, clear your head and remember there’s a world outside all the hustle and bustle of the normal work/school day.

Rounding out the top outdoor fall activities is running. Fall is probably the best time of year for running outdoors. It’s not too hot, not too cold, and watching the leaves change colors on a daily basis makes each workout a new adventure. The real key to making fall running more comfortable is to dress in layers so you don’t get too hot or too cold. Also, make sure people can see you if you’re running in the dark by wearing reflective running gear.

Heading Back to the Gym
When the weather turns much chiller/colder, heading back to the gym can help you stay on track with your workouts, especially if you get involved in a variety of activities. To make the most out of your time at the gym; don’t just use the same machines each time you go, but take advantage of all your gym has to offer:

  • Swimming: Swimming is such a great no-impact activity and perfect for a complete, whole-body workout.
  • Fitness classes: There’s an energy you gather from other people when you workout in a class setting that you often don’t get working out by yourself.
  • Work out with a buddy: If you feel intimidated or don’t like working out by yourself, invite a friend to work out with you. Knowing that you have someone relying on you will help keep you motivated each week.
  • Keep it interesting: If you tend to gravitate to certain cardio machines, you can always change things up with interval training, which is a great way to burn calories and get in shape.

Making Your Exercise Habit Stick
Making fitness stick is all about momentum; so if you’re a beginner, begin with a goal of exercising of at least 3 days per week. More importantly, remember to ease your body into your new exercise schedule to minimize the risk of injury. Then as your body gets use to your daily regimen, add more days of exercise to your weekly routine.


TJ Brown

Download Media Release COVID-19 - September 21, 2020 (PDF)

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