Slowing Down and Moving Mindfully: Fall Fitness Tips

It’s fall, ya’ll! I'm Rehan Mahmood, a Tai Chi instructor, personal trainer, and a freak for all things related to Eastern Medicine. And since I love integrating Ayurvedic science into my diet, movement, and life philosophy, I wanted to share my favorite tips for transitioning from summer to fall.

In autumn, the leaves change color and become more brittle. In Ayurvedic philosophy, our internal states become drier when the weather cools. Ayurveda includes three doshas, which each represent elements and bodily constitutions. Fall is ruled by the Vata dosha, which is made of air and space. Vata represents cold temperatures and represents a drier constitution. When faced with dryness, we must bring ourselves warmth and moisture via our food, drink, and movement.

Note: Please consult a healthcare provider as needed before implementing any of the below.

Practice Grounding Movement in Fall

Summer is ideal for travel, hikes, HIIT workouts, athletics, and beach sessions. But when fall arrives, you can cut back the fast-paced workouts and balance with grounding movement. Some yoga and strength and conditioning options at Vantage Health and Fitness in Milwaukee include:

• Core & More (Mon) and Tai Chi (Wed) both at noon with me

• Slow Flow Yoga: Wed at 6 PM with Laura, Fri at 12 with Ruth

• Strength Training: Tue and Thu at 12-12:30 PM with Rob

• Nature walks: Tuesdays at 11 AM with Lindsay

Vantage also has saunas you can relax in after working out to improve your sleep quality. At home, consider taking baths and sipping on warm water or having hot tea daily. And don’t forget to swap your shorts and tees for warm clothes too. It’s especially important to cover the neck and back for added warmth.

Eat and Drink for Warmth

Staying warm isn't just about dressing warmer and turning up the household heat, but nourishing the body internally. Fall is the start of soup season! Add more cooked foods and veggies, yams, and sweet potatoes to the diet for complex carbs, plant-based protein, vitamins, and minerals. Cooked food is low in cellulose fiber and high in soluble fiber, simplifying digestion. Also consider drinking warmer water than in summer for added nourishment, along with hot tea. Season your tea or food with warming spices like ginger, cinnamon, and turmeric.

Keep it Consistent!

“Routine” is your best friend. We as humans are creatures of habit. Try to wake up, sleep, work out, and eat around the same times daily. As the weather gets colder, the days get shorter, and our biological clocks must adapt. Easier said than done, I know. But doing so will wire your metabolism for optimal wellness and help you adjust to the changing seasons. For better sleep quality or to fall asleep earlier, try avoiding screen usage (TV, phones, laptops) for an hour or so before bedtime. Do some “wind down” activities like light yoga, stretching, reading, or

Abhyanga: Self-Massage

Abhyanga is one of my favorite practices. It's a self-massage, with or without oil. It's especially great before a shower to combat dry skin and soothe the nervous system.

A Season for Reflection

Fall isn’t just spooky season. It is also a season to practice harvest, reflection, boundary setting, and letting go. In the animal kingdom, cold seasons are for hoarding food, hibernating, and tending to the young, while summer and spring are for hunting and mating. Capitalism can make us think we must be productive 24/7, making us neglect our bodily needs. That’s why it’s good to “go with nature” in your health, fitness, and life practices alike.