As the vibrant hues of autumn paint the world in warm tones, the crisp air beckons outdoor enthusiasts to revel in the beauty of the season. Far from the languid days of summer and the biting cold of winter, fall offers a perfect climate for a diverse range of sports and fitness activities. Let’s explore how you can make the most of this season’s splendor to stay active and invigorated.

Traverse the Trails

Autumn transforms nature into a tapestry of gold and crimson, making it an ideal time for trail running or hiking. The cool temperatures, coupled with the breathtaking scenery, create an immersive experience that nourishes both body and soul. Find a local trail or national park, lace up your hiking boots, and explore the wonders of nature.

Cycling through Colors

Swap out your summer cruiser for a sturdy mountain or road bike, and pedal through the kaleidoscope of fall foliage. Cycling allows you to cover more ground while soaking in the seasonal beauty. Whether it’s a leisurely ride through the neighborhood or a challenging mountain trail, biking in autumn is a feast for the senses.

Pumpkin Spice and Yoga

Take your yoga practice outdoors and onto a blanket of fallen leaves. The cool, crisp air enhances the invigorating effects of yoga, promoting mindfulness amidst nature’s autumnal symphony. Find a local park or quiet corner, unroll your mat, and salute the sun surrounded by the beauty of fall.

Embrace the Harvest

Channel your inner farmer and partake in autumn harvest activities. Apple picking, pumpkin carving, or navigating a corn maze are not only fun but also surprisingly physical. The act of picking fruit or navigating through a maze provides a full-body workout, blending exercise with the joy of the season.

Seasonal Sports Extravaganza

Fall is synonymous with sports like football, soccer, and cross-country. Whether you join a local league or engage in recreational play with friends, these sports offer a fantastic way to stay active. The crisp air and cool temperatures create the perfect conditions for an exhilarating match.

Functional Fitness in the Great Outdoors

Bring your workout routine outside and embrace the benefits of functional fitness amidst the fall foliage. Bodyweight exercises, such as squats, lunges, and push-ups, can be seamlessly integrated into a park or backyard workout. The natural terrain adds an element of challenge, enhancing the effectiveness of your routine.

Mindful Moments in Nature

Sometimes, the best way to stay active is to slow down. Take contemplative walks through parks or wooded areas, absorbing the autumnal ambiance. Engage in mindful practices such as tai chi or simply relish the tranquility of a nature walk.

Autumn is a canvas of possibilities for those seeking an active and rejuvenating season. Whether you prefer the adrenaline rush of trail running, the serenity of yoga amidst fallen leaves, or the camaraderie of team sports, fall provides an array of options to keep you moving. Embrace the season’s bounty and infuse your fitness routine with the invigorating spirit of autumn.

Have you considered changing your lifestyle to a healthier and more active way of living? You may decide to do some sports and to choose which one is better for you, think of several aspects:

Individual vs Team

The first group is when one person competes against another. Individually. These types of sports are wrestling, tennis and boxing, for example. Such sports as football or basketball require a number of players competing against another group of players. Do you like the teamwork spirit or you prefer to be in charge of everything?

Outdoors vs Indoors

If you choose to play Amercan football, surfing or skiing you may suffer from external factors like bad (or inappropriate) weather.

Non-contact vs Contact

Some sports do involve physical contact, for instance, soccer, basketball, hockey, boxing etc. do. These sports usually may cause more injuries than non-contact ones.

Health Benefits:

Here is a video explaining some health benefits you can obtain doing sport on a regular basis.

Even though sport might be dangerous, it also makes you stronger and healthier.

And here is the article from TIME saying that the most beneficial activities are:

• Running – 2-3 times per week at moderate pace
• Swimming
• Walking
• Yoga

One thing is absolutely necessary though:

You have to enjoy the process.

So, it is really up to you what sport to choose.

After considering all the above, do you still have questions left? Still don’t know which sport to try?

Here is a quick 60-second test:

Which sport are you made for? Take our 60-second test

Here is our result (slow, lazy and lone wolves):

What is yours?

Walking is quite underrated.

And we are here to change it!

Usually, people would look down upon you if you say walking is a part of your daily sport routine. Most people consider runing a ‘better’ physical activity as it is more instense. Running indeed is more effective, it recruits more muscles and is more physically demanding. Although, walking can be as effective as running in case you want it to be and slightly change your walking routine.

So, what are the benefits of walking?

Physical Advantages

There are quite many of them.

First of all, walking creates much less stress on muscles and joints compared to running, and for some people this might be a crucial factor.

Secondly, it improves blood circulation, cardiac health and fitness.

Moreover, regular walking prevents weight gain and reduces bofy fat as you lose energy and at the same time want to eat less. Last but not least the studies have shown that regular walking also reduce the risk of stroke in women and men. The researchers have found (the studies lasted for 6 years) that vigorous-intensity running and  moderate-intensity walking resulted in almost the same reductions in risk for high cholesterol, high blood pressure, heart disease and diabetes.

Mental Advantages

Adding walking to your daily routine will cause almost immediate mental change.

It improves mood and alleviates depression and fatigue. This trait is very useful now as many people suffer from COVID-19 mental health consequences and depressive states. Even if you feel down and unable to do anything, try to walk a bit everyday. Little by little you will be able to keep walking a bit longer (and we really speak about adequate amount of time like 30 minutes).

Furthermore, they say walking increases creative output by about 60 percent. So, if you lack ideas, go for a long walk! And get creative!

The recent studies have also shown that just 12 minute walking significanly improves your self-confidence, memory and attentiveness. Walking in nature reduces negative thinking, risks of depression and anxiety.

Useful Tips

Practice walking every where. If you are too depressed to go out, start walking at home. Maybe you already own a treadmill you’ve almost never used. Start walking! Otherwise start walking from wall to wall.

Walk outside. If you can do this. Walking outside is a better form of meditation. Breathe some fresh air, watch people, animals, nature – anything! Relax!

Raise your heartbit from time to time. It is a good idea to vary your rhythm. Start slowly, then speed up a bit, go slowlier again.

Walk the hills. Or use the incline feature of your treadmill. This adds to intensity of your workout, you will burn more calories and fat.

Take a heavy backpack or add weights. This takes it to a totally different level. Whenever you are ready for more efficient and instense workout, improvise! And then who knows maybe your walking routine will turn into a ‘better’ one.

Don’t forget to feel comfortable. Wearing the right clothes when training outside or at home is essential.

Thankfully, active sports bras and pants are quite affordable. Check out this shop: Sloli. You can find all the necessary clothing to start practicing sports!

Check out this sport community and shop HYLETE if you take sport seriously. On the main page they have a nice quiz helping you to find the best shorts!

We made posts about some more common sports before, such as fitness, diving and strength yoga.

What about rowing?

Unexpected, right?

This is not the type of work out you would consider when searching the ways to improve your lifestyle and make it healthier and more active. Nevertheless, today we chose to list a number of possible benefits of rowing.

Rowing is a total body practice

It makes most of your muscles work! To be exact about 86 percent (according to the National Institutes of Health).

Rowing targets such muscle groups as upper back, arms, pecs, obliques, abdominal muscles, calves, quadriceps, and glutes.

Anyone can try

As long as you have a rowing machine at home most people regardless their initial fitness level can have a try. Moreover, it seems very effective for people with low vision (rowing machines are as well safe for blind people).

Total beginners show fast progress. It only works, of course, if coupled with a decent diet or a pre-arranged meal plan. If you have trouble controling your carbs, proteins and fats intake, leave it to a professional.

Rowing is meditative and low-impact

Running and plyometrics may show the same effectiveness in burning calories but they cause far more damage to your joints. Rowing can help you burn some serious calories without putting extra stress to your joints and bones.

Rowing outdoors provide you with the most calming experience and the mind-body connection. Although rowing indoors is a bit different, some modern machines are extremely smooth. This smooth repetitive motion is great way to relax and causes your body to release endorphins.

Rowing strengthens your heart and lungs

Rowing is very intense, so your heart and lungs have to work hard. This exercise is recommended for those who may have some heart problems (consult your GP first).

Rowing will inspire you to travel!

Having a rowing machine at home is a good start. When you are strong enough, why not indulging into water sports all over the places? We are going to make a post on the best water sports places in the US. Think about kayaking at Lake Tahoe or Rafting the Grand Canyon. Rowing will definetely get your body for all these.

Find your perfect accomodation (condo or a cabin) at any destination here at VRBO.

The Super Bowl has already laten place this year, but what are other events to look forward to?

Here is the list of sport events in 2021. You may watch all of them on your TV, but what about travelling to watch them live? There is some time to think!

Daytona 500

Daytona, Florida

February 12-15

Daytona 500 is a highlight of every February. Florida is a perfect for a winter getaway. The Daytona International Speedway suggests an amazing fan experience, even more so after the renovation.

The Masters

Augusta, Georgia

April 5-11

The Masters might be the best golf tournament. For every golf fan it is a bucket list event. Attending the event in person is a different experience from watching the tournament online. Walking the hallowed grounds of Augusta National Golf Club you can feel the special atmosphere …  there’s nothing like it.

Kentucky Derby

Louisville, Kentucky

April 29 – May 2

The Kentucky Derby is a day of horse races. It is not all about sport, but also about tradition, fashion and celebrity. The festivities take all week long.

Indianapolis 500

Indianapolis, Indiana

May 28-31

The Indy 500 takes place every spring at Indianapolis Motor Speedway. This single day sporting event has a long historyand dates back over a century.  This year Indy 500 will mark the 105^th anniversary.

US Open Tennis

New York, New York

August 30-September 12

This tournament is a highlight of every tennis season. The US Open takes place in Flushing Meadows, New York. Porbably the best part of this event is its incredible host city. Is there a city more exciting than New York?  New York’s dining, entertainment, shopping and the best tennis in the world makes it a fantastic sports travel experience.

US Grand Prix

Austin, Texas

October or November 2021 (the date to be confirmed)

Even though United States Grand Prix is the newest event, Austin has already proven itself as a top-class host. Austin has an amazing live music scene and this city is famous foodie destination. Moreover, the city boast the state-of-the-art Circuit of the Americas as the race venue.

Stick to the basics

Stuck at home? Don’t let depression and lack of things to do destroy your body!

The best at-home workouts don’t necessarily require equipment other than your own bodyweight.

The easiest excersises can help you to stay in shape. Just make sure to practice regularly, if nothing to do, multiple times per day!

Lunges

Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement, while also increasing strength in your legs and glutes.

Pushups

Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.

Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.

Side planks (or a basic plank!)

A healthy body requires a strong core at its foundation, so don’t neglect core-specific moves like the side plank. Focus on the mind-muscle connection and controlled movements to ensure you’re completing this move effectively.

Situps

Although they get a bad rap as being too basic, situps are an effective way to target your abdominal muscles. If you have lower back problems, stick with a crunch, which requires just your upper back and shoulders to lift off the ground.

While fitness clubs are closed and it’s impossible to work out outdoors, people switch to home workouts. We tell you how to find time for sports, where to start and how to monitor the load and health. And also – how not to get bored in the process and not to give up classes.

The advantage of training at home is that they have enough desire and free space. But it is worth observing several rules in order not to risk health and to receive benefit and pleasure from classes.

Rule number 1: set goals and pick up the load

Try to honestly answer your question, why do you need training. The load, training plan and attitude depend on this. Some are going to normalize their weight, others are to quarantine and run a marathon, while others want to move in order to maintain their shape and good mood.

Rule number 2: make a schedule

Sport takes time. It is difficult to set aside a free hour for classes – there is a temptation to find things more important than training.

Rule number 3: pick up programs and equipment

If there is no ready-made individual program and personal trainer, you can use mobile applications for sports. The smartphone will offer a training plan and video instructions, as well as select a playlist for classes and make a useful menu.

Rule number 4: listen to the body

During training without an instructor, monitor your well-being to understand when to pause. This is important for beginners and those who start classes after a long break. In such cases, fatigue after training, aching muscles and joints are a normal consequence of training. To get started, try lowering your training intensity or choosing other exercises.

Rule number 5: include warm-up and cool down

Before classes you need to warm up your body, after the active part you need some cool down. As simple as that!  You can do practically any movements for both of them or choose lightweight exercise options from the main program.

Rule number 6: drink water

One of the reasons for feeling unwell during exercise is dehydration. Together with the sweat, the body loses electrolytes – minerals that maintain the body’s fluid balance and regulate blood pressure. Dehydration causes muscle cramps, dizziness, and fatigue.

Rule number 7: diversify

Be prepared for the fact that over time, training will not be as fun as at the start. Even in the gym with a trainer, it’s sometimes boring to work out the same exercises. Give it a change! When the lockdown is over join a gym!