Health Matters | 7 Ways to Stay Active During the Fall Season

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7 Ways to Stay Active During the Fall Season

Summer has come to a close and the warm weather is fading. While you might not be able to do your favorite summer activities during fall, these tips can help you stay active during the colder season. Include the family and encourage them to stay fit this fall!

Take a Hike
Take an afternoon off and hike your favorite trail – or make your own! Hike up the side of a mountain to get some fresh air and enjoy the fall foliage. Bring a pair of binoculars along and watch the wildlife.

Sleep Outside
Head to a local camping ground and pitch a tent for a night. Enjoy the fall weather and get some fresh air! Pack up the family and make a weekend out of it.

Ride a Bike
Biking is a great way to get active in the fall! Head to a local park or trail and enjoy the weather. Ride with a friend and pack a healthy snack for when you reach the top!

Enjoy Fall's Harvest
Many fruits and veggies are in harvest during the fall season. Check out your local farmer’s market or head to the orchard to pick your own apples, pumpkins, and other seasonal edibles.

Attend a Fall Festival
Festivals are a great way to get the whole family active and outdoors. Meet up with a friend and engage in fun activities that celebrate fall, like corn mazes and hay rides.

Do Some Yard Work
With the leaves falling off the trees, you have plenty of work ahead of you! Raking can be a great upper body workout to keep you toned during the fall season. Rake leaves into one large pile – and let the kids jump in it! Remember to warm up with a few stretches before you begin working. Your muscles will thank you for it. Start with a short walk to loosen the muscles, followed by a 5 to 10 minute stretching session. This will help prevent injury to your back, legs, arms, shoulders and neck.

Take the Game Outside
You don’t have to spend the season watching football on the couch – head outside with the family to toss a ball around after dinner! See who can make the most touchdowns and get in a fun workout at the same time!

Don’t let the weather keep you inside all day! Grab a jacket and head outside to stay active during the fall season.



  • "Leave" Allergies Behind this Fall
    As the weather starts to cool off and crisp, autumn breezes rustle the colorful leaves, you’re probably eager to spend more time outdoors enjoying nature. Your time outside is likely to increase between corn mazes, pumpkin patches, football games, apple picking, and numerous other outdoor fall activities, and with this fresh air comes exposure to allergens. Although many people think of spring allergens as the major sinus offenders, you may be surprised to learn that fall allergens—namely ragweed pollen, mold, dust mites, and pet dander—can be just as pervasive. However, by identifying these allergens and learning how to treat them, the sniffles and itchy eyes don’t have to dampen your fall festivities.

    Ragweed
    Ragweed—a tall, yellow, flowering plant—pollinates late summer and into fall, and usually reaches peak levels around mid-September. Ragweed pollen can spread great distances on the wind, so it is not unusual for allergy sufferers to experience reactions to plants hundreds of miles away. Common ragweed allergy symptoms include sneezing, watery eyes, runny nose, congestion, and headaches. To minimize discomfort, use a HEPA filter in your home’s AC system to remove pollen and other allergy-inducing particles from the air, keep house and car windows closed during peak pollen days and times, and dry your clothes in a machine dryer instead of using an outdoor clothesline.

    Minimize pollen tracked in the house by leaving your shoes outside and taking a shower after spending time outdoors. Also, since certain foods have a cross-reactivity with specific pollens, cutting them out of your diet—especially during peak allergy season—may lesson your allergy symptoms. If you have a ragweed allergy, try avoiding melons, cantaloupe, cucumber, bananas, and zucchini as these may aggravate your allergies.

    Mold
    Another common fall allergy is mold. While allergy sufferers can experience mold reactions year-round, fungus spore activity increases from July into the fall. Year-round mold can often be found in damp areas of the home, such as bathrooms, kitchens, laundry rooms, and basements. Like reactions to pollen, mold spore allergies manifest themselves through sneezing, itching, runny nose, congestion, and dry, scaly skin.

    Stepping up the moisture control in your home can help decrease mold, so make sure to run exhaust fans in the bathrooms, mop up any standing water, and invest in a dehumidifier. Throughout your home, check for leaks, safely clean up any visible mold, and increase air flow. Outdoor mold can also be an issue when raking piles of leaves, since mold likes to grow in damp places. If raking aggravates your allergies, wear a filter mask while finishing up your yard work.

    Indoor Allergens
    In addition to mold and ragweed allergies, you may find your allergies acting up from indoor allergens, specifically to pets and dust mites. With pet allergies, the surest but most difficult way to cure the symptoms is to remove the pet. For many, this isn’t an option, and regular cleaning of the house and the furry family member can help reduce the offending pet dander. Also, if you cannot remove the pet from the home, you should restrict the pet’s access to the bedroom to prevent the spread of allergens to clothes and bedding. Washing your hands after petting your four-legged friends can also prevent allergens from spreading to your face and clothes. In addition to pet dander, dust mites can cause an allergic reaction. Regular dusting and cleaning with a HEPA filter vacuum cleaner can help alleviate both pet and dust allergies.

    Fall Allergy Prevention
    Despite the variety of fall allergens, a few techniques and supplements can boost your body’s ability to handle all allergies, indoor and outdoor alike. Allergy pills and eye drops can be found over-the-counter to take the edge off your symptoms, but it’s recommended that you start your allergy medication regimen before the pollen season begins. On a more natural note, drinking plenty of water; eating healthy fruits and vegetables; and avoiding alcohol, caffeine, dairy, wheat, sugar, food coloring, red meat, and peanuts can be beneficial. Natural supplements such as Vitamin C and probiotics, along with a balanced amount of rest and exercise, can also aid your body in fighting allergies. In your bedroom, cover your pillows and mattress in anti-allergy cases and wash your bedding frequently in hot water.

    With a few lifestyle adjustments and a little extra cleaning, you’ll be on your way to an allergy-free fall!


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