As fall settles in, retreating indoors and slowing down our active routines is easy. However, this season offers cooler weather, beautiful landscapes and a perfect opportunity to blend physical activity with mindfulness. Staying active while being present at the moment can enhance your physical and mental well-being. Here are eight mindful ways to remain active in the fall.
Hiking is a fantastic way to embrace nature while staying fit. Still, you can also turn it into a mindfulness practice. As you walk, focus on your breath, listen to the crunch of leaves underfoot, and take in the vibrant colors of the changing trees. Being fully present during your hike helps you appreciate the beauty and creates a deeper connection with nature. Don’t know where to start? here’s a helpful resource on How to Practice Mindful Walking.
Sound bathing is an ancient practice in which singing bowls, gongs, and other instruments are used for spiritual and relaxation. It can be a great way to find calm after a long day and is also perfect for practicing indoors during the colder months. If you’re interested in trying sound bathing but aren’t sure how to get started, you can find several opportunities with organizations that offer guided sound bathing sessions. You will feel relaxed and become part of a community of like-minded individuals.
Apple and pumpkin picking are iconic fall activities and offer a chance to practice mindfulness. As you walk through the orchard or pumpkin patch, pay attention to the textures, smells, and colors around you. Feel the weight of the apples or pumpkins as you carry them. Engaging your senses makes this light physical activity a more rewarding and mindful experience.
Raking leaves can be more than just a workout—it can be a mindful, gratitude-filled practice. While you rake, focus on the repetitive motion and the rhythm of your breath. Take a moment to appreciate the beauty of the season and the physical strength you’re using. You can also use this time to reflect on things you’re grateful for, turning a routine chore into a calming, meditative experience.
Yoga is inherently mindful; practicing it outdoors in the fall elevates the experience. Focus on deep breathing as you move through poses, feeling the cool breeze and observing the sights and sounds around you. Many yoga styles encourage focusing on the present moment, making it a perfect fall activity for physical and mental well-being.
Fall offers a rich bounty of flavors and colors. You can try a new recipe or incorporate immune-boosting herbs or spices. In addition, you can take this experience to new heights by practicing mindful eating while you eat whatever you prepare. Mindful eating, a practice rooted in mindfulness meditation, can be an effective approach to improving eating habits and overall well-being while helping you stay grounded and grateful during the cooler months.
Cycling is a great cardiovascular exercise; doing it through fall foliage can be a genuinely mindful activity. As you ride, focus on your surroundings—the leaves’ colors, the crisp air’s smell, and the feeling of wind on your skin. This awareness practice can help you feel more grounded and connected to the season.
Playing a team game with friends or family is a fun way to stay active, but it’s also an opportunity to practice genuine connections. Try to focus on the present moment, whether being aware of your breath as you run or tuning into your teammates’ teammates. Staying mindful allows you to stay more relaxed and enjoy the game, reducing stress and increasing your sense of joy.
Corn mazes are a classic fall adventure that can also become a mindful activity. As you walk through the maze, focus on each step and the twists and turns ahead. Take a deep breath and engage your senses—the rustle of corn stalks, the cool air, and the smell of the earth. By staying present at the moment, you’ll find your puzzle-solving experience physically and mentally stimulating.
Fall provides countless opportunities to stay active while integrating mindfulness into your routine. Whether hiking, raking leaves, or participating in a fall activity, being present at the moment helps deepen your experience. Mindfulness not only enhances physical activity but also promotes relaxation, reduces stress, and improves overall well-being.
Mindful: A Guided Walking Meditation for Daily Life
American Heart Association: 5 lifestyle tips for a healthy fall
Mayo Clinic: Mindfulness exercises. See how mindfulness helps you live in the moment
Mindfulness-Based Stress Reduction (MBSR) is a method of using meditation and yoga to cultivate awareness and reduce stress. It is based on the ancient practice of mindfulness, which is about waking up, being fully alive, and being present for the richness of each moment of our lives. Within this awakening, we gain access to our deepest inner resources for living, healing, and coping with stress. Offered at Duke since 1998, our program challenges participants to practice present-moment awareness, deep relaxation, and gentle movement.
Have you ever wondered how new habits are created and what makes them stick? The process of forming a habit involves both psychological and neurological factors. Habits are automatic behaviors that arise through repetition. According to the "habit loop," a concept popularized by Charles Duhigg in The Power of Habit, ...
READ MOREBox breathing, or square breathing, is a powerful yet simple breathing technique designed to promote relaxation and reduce stress. It is practiced by athletes, military personnel, and everyday people alike. It involves a rhythm of inhaling, holding, exhaling, and holding again. By regulating the nervous system, box breathing helps calm ...
READ MORECongratulations to Duke Health & Fitness Center on its Facility Certification by the Medical Fitness Association, the country’s leading organization dedicated solely to medically integrated wellness and fitness facilities. This certification represents a significant commitment from the Duke Health & Fitness Center to offer the highest standards ...
READ MORE
