5 Tips to Create a Healthy Fall Routine That Works for Your Lifestyle: The beauty (and busyness!) of the fall season is upon us. It is once again time to trade in our days lounging around the pool for the many activities and holidays that are just around the corner. While fall can be a season of rest and renewal — giving pause to enjoy the crisp, cool weather — it is also notorious for being jam packed with extracurriculars, special events, and more. This is especially true for families with children who are going back to school.
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As a result of the busyness that the season can bring, our focus on our health can easily take a dip. Being indoors with groups of people can increase the risk of colds, flus, and other seasonal illnesses, and sometimes we are also more sedentary with our activities (or lack thereof). Additionally, Halloween ushers in the holiday season, a time where most people eat too many meals that are unbalanced.
Want to know how to keep everyone in your household (including yourself!) in top shape this fall? Check out my recommendations for creating a healthy fall routine that you can make work for your lifestyle.
Establish a consistent sleep schedule for the entire family
I cannot overstate the importance of quality sleep! Study after study has revealed the many ways in which this is an absolute must for our health and wellness. Individuals who prioritize their sleep schedule on a regular basis are less likely to struggle with their weight, have improved mental health, are more creative, and even live longer lives!
In addition to making sure that you get the right amount of sleep for you, your kids should also adopt a consistent nighttime routine. Ensuring that your children are sleeping enough each evening is paramount in helping their brains grow and function well during the school day. The Sleep Foundation recommends that children ages three to five get 10-13 hours of sleep, while children up to 13 years old should get anywhere between nine and 11 hours of sleep.
What can you do to foster a consistent and effective evening routine for you and your family? Start by avoiding all screen time at least one hour before bedtime, and choosing the same bedtime every evening. Additionally, begin incorporating relaxing activities into your nights. This can include using an essential oil diffuser with calming scents, reading, meditation, yoga, or a bubble bath.
Embrace the convenience of meal planning
The return of busy school days, extracurriculars, and special events can make fast food a tempting meal option for breakfast, lunch, and dinner. However, consuming excess sodium, sugar, and fats — and not consuming sufficient amounts of essential nutrients — can leave you feeling sluggish and tired.
What’s one of the best ways to prevent frequent stops to your favorite takeout restaurants? Embrace weekly meal planning! Investing time into planning and prepping meals that can easily be taken on-the-go, or heated up for dinner time, is a game-changer in terms of your family’s health and wellness. Meal planning can ensure that no one runs out of the house without breakfast, and that all meals are tasty and nutrient-dense. Even if you stock your fridge with protein shakes for select meals, this is a great option! There are plenty of recipes and strategies available online. Pick the ones that make sense for your family so that everyone has ready-to-go meals that they enjoy.
Be intentional with your daily movement
Spending more time indoors can lead to being sedentary. This is a particularly big risk for kids, as many spend all day at their desk while in school, sitting down to finish homework, and playing video games after school.
Every time your routines shift, it’s important to be intentional about incorporating daily movement into your schedule. Since everyone’s routine looks different, get moving in a way that is best suited to your life. This can include signing your kids up for a weekly sports team, signing yourself up for a gym membership, taking hikes on your favorite local trails, morning yoga, taking walks with your partner or friend, or anything else you enjoy. Strive to be consistent in building movement into your schedule for the biggest benefits.
Boost your immune system
As the temperature drops, everyone starts spending more time indoors. And while some individuals are still taking intentional measures to prevent COVID, some people have resumed their normal, pre-COVID habits. This probably means that the risk of developing common illnesses — such as the cold or flu — will go up dramatically.
Taking steps to boost your immune system is a great way to reduce your risk of various illnesses. Top strategies include keeping your digestion healthy (since most of the immune system is located in the gut), eating a high-antioxidant, nutrient-dense diet, reducing your stress levels, and getting plenty of sleep.
Strive for simplicity in your schedule
Finally, fall is often when many people fall into the trap of overscheduling themselves and their children. After school extracurriculars, fundraisers, school dances, club sports, and other activities can rapidly fill up your schedule. This can lead to feelings of fatigue and burnout from all members of your family.
As part of creating your healthy fall routine, challenge yourself to strive for simplicity when scheduling activities. Consider what matters most, and be intentional about everything you put on the calendar. Also, be sure to plan sufficient downtime for all members of your family. Building in time to do nothing is just as important as any event or activity!
Building a healthy fall routine that works for your lifestyle is a wonderful defense against the temptations that can derail our healthy habits. Feeling your best is far easier when you are intentional with everything in your life — including your meals, the activities you participate in, and the amount of sleep you get. Instead of striving for perfection in your routine, work to achieve balance. Feeling balanced is the ultimate key to health and happiness for you and your entire family.
DAWN MCGEE
Dawn McGee is a certified and licensed Nutrition Evangelist and a long-time foodie, she focuses on both the health and joy of food as fuel for your body. She is a driving force in bringing education on healthy eating to more people through her community, my “Reclaim Your Life, One Bite at a Time” programs, and my book “365 Days of Healthy Living”. Her hope for you is that you live a life you love, without being hungry, feeling deprived, or giving up your glass
