Sport in autumn – Lose weight with more exercise despite rainy weather

As summer slowly comes to an end, the days become shorter, colder, and increasingly rainy. It’s not always easy to stay motivated for exercise. But we want to show you how you can continue working towards your goal of losing weight with autumn workouts, even when the weather isn’t cooperating.

1. 1. Good reasons for more exercise in autumn
   2. Adjusting summer routines for autumn
   3. Outdoor: Autumn sports
   4. Indoor: The safe choice for any weather

Good reasons for more exercise in autumn

Any form of exercise supports weight loss, boosts fitness, and enhances your overall health. Learn more about this here:

• Losing weight with or without exercise: Why movement is essential, even with a gastric balloon!
• The Power of Myokines: Why exercise is great for more than just weight loss

When it’s wet and cold outside, it’s easy to let the inner couch potato win. Here are some specific advantages of exercising in autumn to help you stay motivated:

• Boosts the immune system: If you want to avoid constant colds in autumn and winter, you need a strong immune system. Exercise is perfect for this. Outdoor activities, in particular, can strengthen your defenses.
• Lifts your mood: Cold, wet, and dark days can easily lead to a gloomy mood. Fortunately, exercise releases endorphins, which can boost your spirits. You’ve likely felt that good mood after a workout.
• Perfect timing: The period between summer vacation and Christmas is ideal for getting into a workout flow. Build muscle now, and you’ll be able to enjoy an extra Christmas cookie without an unpleasant surprise on the scale.
• Wakes you up: While summer mornings often bring natural energy with bright sunlight, autumn and winter can feel sluggish. Morning exercise can effectively wake up your body.
• Prepares you for the ski season: If you enjoy winter sports, use the excitement for the season as motivation for perfect preparation. Building protective muscles now reduces the risk of injury and ensures you’re fit enough for long days on the slopes.
• Use exercise as relaxation or a social event: Don’t let exercise stress you out. See it as active “me time” that helps reduce stress and offers a new perspective. Exercising with a partner or friends can also create great memories and strengthen social bonds.

Adjusting summer routines for autumn

You might have established a great outdoor exercise routine during summer, like swimming, walking, jogging, or cycling. However, as autumn arrives, many people experience a disruption. The key is not to stop moving but to find new activities or adapt to the weather with the right gear.

Learn more about the power of routines for weight loss.

The main point: keep moving and avoid taking breaks. It’s helpful to think about alternatives now.

Outdoor: Autumn sports

Autumn has its own advantages: no scorching heat, comfortable temperatures, less risk of sunburn, and beautiful scenery for outdoor activities. To avoid catching a cold or slipping on wet leaves, consider these tips for your gear:

1. Layering technique: Wear several layers to easily adjust as you warm up.
2. Breathable clothing: This prevents heat buildup and excessive sweating.
3. Hat, gloves, and good socks: Most body heat is lost through the head and extremities, so protect these areas.
4. Prepare for rain: Don’t forget a rain jacket so you won’t be deterred by showers.
5. Non-slip shoes: Especially important if you’re in the woods.
6. Reflectors & light: As days get shorter, make sure you’re visible. If you’re out in the early morning or evening, a headlamp or bike lights can be helpful.
7. Spare clothes or a quick route home: If you get wet, change quickly to avoid cooling down.

Ideas for more outdoor movement in autumn

Looking for the right sport? Here are some autumn-friendly activities

• Hiking or walking
• Jogging or walking
• Mountain biking
• Climbing
• Rowing, canoeing, or kayaking
• Soccer or other team sports
• Calisthenics
• Fitness trails
• Table tennis

Set clear goals so there’s no room for excuses. For example, commit to jogging twice a week. Check your calendar and the weather forecast at the beginning of the week to find suitable days. You could also decide to bike to work every Tuesday and Friday, no matter what. Discuss your goals with your weight buddy; we’re happy to support you in achieving your fitness goals.

Indoor: The safe choice for any weather

While autumn can be lovely, sometimes it’s just too stormy, rainy, or cold for outdoor workouts. Indoor sports are a useful alternative. If you know from the start that outdoor activities in autumn or winter aren’t for you, plan for indoor sports.

Here are some suggestions for your training:

• Swimming at the indoor pool / Aqua fitness
• Classic: Gym workouts
• Classes like Zumba, boxing, aerobics, dancing, weightlifting, jumping fitness, etc.
• Online video courses: from yoga to HIIT
• Ice skating at a rink
• Cross trainer / exercise bike (bike alternative)
• Bouldering
• Indoor soccer
• Squash / padel tennis
• Walking pad for walking/jogging while working or watching TV 😉
• Hula-hoop
• Kettlebell training
• Rope skipping

Have fun trying it out! ☺