Staying active as days get shorter: tips for autumn energy and well-being

As days shorten toward Christmas, try to make time for your activities during daylight hours. Morning sunlight is especially powerful for boosting alertness and regulating mood, so consider taking a sunrise jog or a short walk on your way to work.

If you’re an owl and early morning activities aren’t for you, try to go for a walk during lunchtime. The combination of fresh, chilly air, gentle movement, and exposure to natural light will energize your body, kick-start your metabolism, and provide a dose of vitamin D — essential for a strong immune system and mental sharpness.

A full-time job and other responsibilities can make it difficult to fit in activities during daylight hours. If your only option is to run, walk, or cycle after dark, always put safety first. Wear reflective gear, use a headlamp, and dress in weather-appropriate layers to stay both visible and warm.

Plan your route along familiar, well-lit paths, and watch your footing—wet leaves or early frost can make surfaces slippery. Whenever possible, carry your phone and let a family member or roommate know when to expect you back.

How active you are throughout the day matters more than relying on a single workout each week. Small movements every couple of hours can make a big difference in your well-being, especially if you have an office job.

Set calendar reminders to step away from your computer and stretch your arms, shoulders, back, and legs. Whenever possible, walk during Zoom meetings, take phone calls outside, or use short breaks to fit in a few squats or lunges. These micro-movements engage your muscles, boost blood flow to the brain, reduce drowsiness, and lower the risk of chronic back pain. 

Weekends may be your best chance to get extra steps and enjoy activities you can’t fit into a busy workday. Rather than spending the whole day indoors, take advantage of the daylight and plan longer outdoor activities. Explore nearby trails and go for a hike, or simply enjoy a walk in the park. Bring along your family or friends, and pack some hot tea and sandwiches to make it a more fun and social experience.

And don’t feel limited to hiking or sports — seasonal chores like raking leaves can also get your body moving while letting you enjoy the crisp autumn air and vibrant colors.

Autumn weather can be unpredictable, so it’s smart to plan ahead for rainy days. Set up a simple home gym with basics like resistance bands, a yoga mat, or dumbbells. You don’t even have to create a training program yourself — you can find plenty of free online fitness classes to get a great workout right in your living room.

Remember, every bit of movement counts. It can take you from feeling fatigued to feeling energized. Just look for opportunities around you. Household chores can also serve as a form of exercise, providing a great substitute for strength training or a quick jog. And if you’re up for something more fun, get creative and challenge yourself to learn a new dance routine or try indoor sports, like padel, mini golf, or others, you’ve never played before.

Your intrinsic motivation might not always be enough to get you to the gym after a long workday or out for a jog before sunrise. That’s where an accountability partner comes in — someone who encourages you to stay active, even when your inner voice says it’s time for Netflix and hot cocoa.

Pair up with a friend for fitness classes, join a live-streamed workout, or let your pet be your exercise buddy. Dogs, in particular, are always up for an extra walk or some playtime outdoors.

At the same time, be gentle with yourself and set realistic goals. There’s no need to force a run in pouring rain just to hit your daily step count. Alternatively, use wearables and apps to track your activities, measure progress, and boost motivation, while always keeping your well-being the top priority.

Autumn is known not just for its colorful foliage but also for seasonal viruses. Support your immune system by nourishing yourself with the autumn harvest. Apples, pears, pumpkins, root vegetables, cabbage, berries, and nuts are packed with vitamins, minerals, and fiber. Enjoy them fresh, baked into pies, or blended into smoothies for a wholesome seasonal cocktail of nutrients.

Cold days also call for hearty, comforting meals. Experiment in the kitchen with warm soups or stews made from the same seasonal produce. They’re quick to prepare and will refuel you before or after outdoor activities. And don’t forget herbal teas — they bring cozy vibes while acting as a natural remedy for your well-being.

Autumn may feel like a time to slow down and hibernate, but in reality, it’s the perfect season for exploration and fresh ways to support your mental and physical health. With the right tools and a solid plan, the darker months can become surprisingly enjoyable, helping you strengthen social bonds, improve your fitness, and boost your overall well-being.

Before heading out to try new sports or outdoor activities, consider getting personal accident insurance in case something unexpected happens. Having a reliable safety net gives you peace of mind and lets you enjoy your seasonal adventures to the fullest. And if you ever need it, submitting a claim is simple through If’s self-service or the If Mobile Baltics app.