Close up of runner’s feet running in autumn leaves training exercise

The arrival of fall brings cool Michigan temperatures, but don’t let the shift in the seasons get in the way of your physical activity!

It’s widely recommended that adults get at least 2 hours and 30 minutes (150 minutes) of moderate-intense physical activity each week, and perform muscle strengthening exercises 2 days each week.

Remember, physical activity is anything that gets your body moving. Research shows regular physical activity can reduce your risk for type 2 diabetes, cardiovascular disease and other chronic conditions.

If you’re just getting started, break your activity up in to 10-minute intervals throughout the day. This could include taking a brisk walk on your lunch break or doing jumping jacks while watching television.

Whether you decide to be active outside or want to keep your exercise indoors, try these tips to move more and stay motivated this fall:

  • Dress for the weather. Wear supportive shoes with thick, flexible soles that will cushion your feet. Wear layers of clothing that will allow you to move, and keep you comfortable and warm.
  • Make it social. Try to schedule walking dates with family and friends, or organize a walking group with neighbors or coworkers. When you involve others in your activities, you are more likely to stick to your program.
  • Participate in fall activities. Go on a walk with your kids or grandchildren and find as many different colored leaves as you can. Cider mills and corn mazes are also great activities to add extra steps in to your day.
  • Chores count. Standard household chores like mowing the lawn, raking leaves, and vacuuming can help tone muscles you might not usually use. You can also turn up the music and dance while you’re cleaning house.
  • Take advantage of free community classes. Many community and recreational centers host free exercise classes, like the National Kidney Foundation of Michigan’s Enhance Fitness. Contact your local community or recreational center to learn what is offered in your neighborhood.
  • Purchase low-cost exercise props. You don’t need a gym membership to use exercise equipment. Free weights, jump ropes, medicine balls and resistance bands are inexpensive and can be purchased at stores like Meijer, Wal-Mart, Target and even some dollar stores.

Remember, being physically active is about what works best for you. Making lifestyle changes is never easy, but being active can bring big rewards towards a healthier life!

About the author: Mary Hiller is a communications coordinator for the National Kidney Foundation of Michigan. She hopes to provide Michigan residents with resources that will help them live a healthy life. Mary enjoys doing yoga, trying new restaurants, and the (sunny) Michigan outdoors.

This article was originally published on, a website sponsored by Blue Cross Blue Shield of Michigan.  Blue Cross and MADA are your trusted partners in building a healthier business and workforce.