With the fun and frolic of summer behind us, take advantage of the routine, stability, and continuity of Fall to renew your commitment to health.

Kids get a fresh start in the Fall — new teachers, new classes, new clothes, new supplies. Why not give yourself the same opportunity? Go “school shopping.” Buy some new sneakers, weight training gloves, or a workout video. Create a syllabus for your fall fitness program. Regardless of your fitness level, set a goal and take some concrete steps to prepare yourself. Then, go out and achieve it!

Healthy Traditions

Fall brings many traditions, certain of which are inherently challenging for those watching their weight: Leftover Halloween candy. Thanksgiving. The December bounty of office goodies, parties, edible gifts, and meals with family and friends. Although some of these events are weeks and months away, the time to plan your strategy is now. You can enjoy these traditions without sacrificing your fitness goals by remembering that you, and only you, control what you eat.

Granted, you can’t control the menu at others’ homes or offices, so drawing an analogy from football (another Fall tradition), you’ll need to employ a strategy of “defense.” Allow yourself one treat a few times a week. Limit your consumption of alcoholic beverages at receptions and parties. If you know you’re going to splurge, “earn” it with a vigorous workout beforehand. Take breaks between courses or hors d’ oeuvres to allow yourself to feel full. Remain standing as much as you can, and hold only one item (plate or beverage) at a time. It’s hard to drink, eat, shake hands, AND talk all at once, while standing. Keep a healthy snack in the car, so if you choose not to eat at the get-together, you will not be starving by the time you get home.

But don’t forget “offense.” You are in a position to influence the menu at parties at your house, family gatherings, and your own holiday activities. If your Thanksgiving dinner typically involves high-fat, calorie-dense side dishes and desserts, take time now to think of substitutions. Does Grandma really need to make a green bean casserole? Do you really need three kinds of pie? Convince your family that Thanksgiving is just that – a day of thanks, not a day of overindulgence.

Incorporating exercise into your family traditions (such as a trip to the gym before guests arrive, or a family walk or bike ride before dinner) will not only reduce your stress level, but will also have a profound influence on children, who are more likely to continue these traditions into adulthood.

Does Your Workout Make The Grade?

Sharpen your pencil and carve out 30 minutes of every single day to do some form of exercise. If your schedule is cluttered with appointments and commitments, use your eraser. Once you carve out the time, make sure you’re using it wisely.

Has your cardiovascular routine become a rut? If so, extend your workout by a few minutes or a few blocks. If you’re accustomed to a flat workout, add some hills. Incorporate bursts of speed during your normalpace workout, and see if you can maintain your normal pace immediately afterward. At least once a week, walk or run with someone who is faster than you are.

Can you perform your gym routine with your eyes closed? Has your grip worn indentations into the 5 lb. dumbbells? Are you really challenging yourself when you go to the gym, or are you just going through the motions? And what are these motions about, anyway? Is your strength training giving you the physical power you need for real life?

For many of us, real life involves lifting heavy briefcases, laptops, and litigation bags, pushing and pulling stubborn doors, bending down to retrieve dropped items, reaching for unwieldy files on shelves, packing and unpacking our vehicles, climbing stairs, and doing household chores and yard work. If you’re going to the gym regularly, and still experience difficulty or discomfort with these routine tasks, it may be time for a workout tune-up. And if you’re not doing any strength training at all, now’s the time to start.

Pound The Pavement

Although much less popular, traffic and congestion are other indicia of Fall. Everyone is back from vacation, and “winter visitors” will be here before we know it.

Use traffic and congestion to reduce your stress level and enhance your physical activity, by getting out of your car and doing as many errands as possible on foot. Although the Valley is not known for being pedestrian-friendly, you can make it so with a little creativity, and by taking advantage of the mega-chain retail complexes that comprise so much of our commercial real estate.

Keep a pair of comfortable walking shoes and socks in the trunk of your car. At least once a week, plan your shopping so that you can park near the first store you visit, and then walk to the rest, stopping at your car between each trip. Although at first this may seem exceedingly time consuming, think of how much time you’ve spent in gridlock in the Camelback corridor or a suburban strip mall. If time is really a concern, you can use your physical pedestrian errand day as a substitute for your regular workout. You’ll do enough walking, lifting, and carrying to justify it.

Fall is also a great time to incorporate a mid-day walk, as you’re less likely to be in need of a shower afterward. If you work downtown and eat out often, you probably have a general sense of which restaurants you’ll walk to, and which you’ll drive to. The next time you make a lunch appointment, think how you can make it walkable. This might mean leaving a few minutes earlier, or picking a different restaurant.

Make It Great!

It’s not too late to make 2004 your fittest year ever, and Fall is a great time for a fresh start. Use these strategies, or whatever else works for you, to create new traditions, overcome challenges, and remain committed to your health.