Got 15 Minutes?

While you can get exercise by hitting the gym for an hour or going for a long run, smaller amounts of physical activity count too.

Research shows that multiple five- to 15-minute bouts of movement throughout the day offer similar fitness benefits to a single longer session. With vigorous activity, health benefits start to accumulate at just 15 to 20 minutes per week.

But activity doesn’t have to be vigorous. Mini-workouts of any intensity “can build to more of a routine and a better foundation,” says Jhas, which will “carry us through the darkest parts of winter.”

Use what you have

One of the great things about physical activity is it doesn’t require much equipment. Jhas recommends starting with just a few tools, such as free weights and a floor mat. Then it’s about doing movements that help build strength and boost your metabolism, she says.

For strength, try bodyweight exercises such as push-ups, squats, and pull-ups. Add in some burpees, jumping jacks, or mountain climbers for more cardio.

You can also challenge yourself with everyday objects: cans of soup or a jug of laundry detergent for weights, a towel as a resistance band, or stairs for incline push-ups.

Keep in mind that all movement counts, so if you want, clean your garden, play in the backyard, rake leaves, or learn line dancing.

Get outside in nature

While a home gym can keep you moving, Jhas also encourages people to get outdoors. “It may not be the same [amount] exercise you were getting during the summer,” she says, “but you can still maintain a positive relationship with being outside.”

This could be as simple as a 15-minute walk. For a longer workout, try 10 minutes each of bicycling, skipping rope, and bodyweight exercises at the park.

Focus on finding what you enjoy. “It’s really challenging to commit to doing things that don’t feel good,” says Jhas.

Time outdoors can also support your other activities, including those you do indoors. “There’s a way to use the fall season to build up strength, fitness capacity, and cardio conditioning so we have a better baseline going into the winter,” says Jhas.

Try hiking and camping

While any kind of outdoor activity can boost your mental health, hiking offers an extra cardio challenge and works the legs, glutes, and core, especially when done on hills and uneven terrain.

If you’re new to hiking, start slowly and gradually increase the length, time, and difficulty of your hikes. In addition, group hikes can motivate you to get outside on cooler days.

Camping in the fall is another way to commit to being in nature. It also gives you a basecamp from which to explore by foot, bike, or boat.

No matter how you choose to be active this fall, know that you’ll feel better while moving.

“[Physical activity] really does alleviate some of that darkness that we feel both outside and inside our bodies throughout the fall and winter seasons,” says Jhas.