Challenges are at the heart of staying healthy, and fall is the best time to put yourself to the test! So, bundle up into your favorite autumn workout clothes—and get away from pounding your feet on treadmills and the constant crash of weights—with seven ways to exercise in the fall!

1. Walking

Walking is one of the easiest and most fun ways to get in an autumn workout! Go for a walk around your neighborhood or one of your favorite local parks, and get those extra steps and movement into your day. Plus, in the fall, there are a ton of fun activities you can do on your walk! Look for apple picking, corn mazes, leaf peeping opportunities, or pumpkin patches around your local area and make your walk a fall extravaganza! Maybe you can even walk to Starbucks and pick up a (skinny) Pumpkin Spice Latte to take your fall theme to whole other level.

2. Biking

With the cool, crisp air and the leaves turning shades of red, orange, and yellow, fall is a beautiful time to go biking! An hour-long bike ride can burn plenty of calories with little effort from you. Just peddle your heart out! If the weather is a little too chilly for you or the outdoors isn’t really your thing, classes like SPRINT or  RPM are a great way to get the bike ride feel at a more intense—indoor—speed.

3. Hiking

Take a hike! No, really. You should definitely take a hike this fall! Not only are you getting outside and enjoying the beauty of an Indiana fall, but you’re also getting a great workout in! You’ll kick up your cardio and work some major muscles groups—glutes, hamstrings quads, calf muscles, and feet.

4. Running

Running in place on a treadmill can get old fast, especially when you see how beautiful it is outside. Fall is the BEST time to run outdoors! It’s not too hot and not too cold. All you need is a light jacket! Want to challenge yourself on your next run? Bring your four-legged friend along and try to keep up with their pace. Have a cause you’re absolutely passionate about? Find a charity near you that supports that cause and sign up for a race! It doesn’t matter if you walk or run a 5k. All that matters is you’re out there exercising and raising money for something you truly care about.

5. Outdoor Sports

Who’s ready to shoot some hoops, score a goal, or make a touchdown? Get a group together—your family or a group of friends—and start a game of soccer, football, basketball, or any other activity you love! Playing a sport with your friends and family is a great way to get outside and work out without feeling like you’re exercising. An hour-long game can get your heart pumping, work multiple muscles groups, and burn off a ton of calories! Win or lose, you’ll have a blast and a fun workout.

6. Trail Runs

Love hiking and running? Try combining them! Going on a trail run is a great way to get your cardio in and take in the beauty of the trails. Plus, with the uneven ground and changing elevation, a trail run can improve your heart health and build muscle! Cardio and strength all in one workout? Why wouldn’t you take advantage? What’s more, a trail run also helps with your balance. Put those yoga skills to good use by dodging uneven ground, rocks, twigs, and sharp turns with your core.

7. Group Classes

Fall is all fun and games until the temperature begins to drop. Finding the motivation to exercise outside can get a lot more difficult when the weather gets chilly and you’re trying to balance work, your kids’ school—and extracurriculars—and a regular workout routine. Escape the cold with a group fitness class! These one-hour workouts are designed to get your heart rate up and give you the opportunity to socialize with your friends in class. Oh, and don’t worry about your kids. If you’re only able to make it to the gym after school, KidZone and Primetime are built to keep your kids safe and having fun while you get your sweat on.

Winter is quickly approaching, so take advantage of the beautiful fall weather before the snow hits! Whether you love to run, walk, bike, hike, or stay indoors with a group fitness class, you can always find new ways to exercise in the fall.

With two locations in Lafayette, Indiana, the Lafayette Family YMCA is a community committed to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

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Here are five healthy back-to-school tips that will help your kiddos have a great year!

1. Set bedtimes.

A good night’s rest is important for kids—and adults—to feel focused, energized, and well-rested all day long. While sleep requirements do vary for adults—between seven to nine hours each night—all children need over eight hours to give their bodies the time they need to grow big, strong, and healthy!

Your children likely stayed up a bit later during the summer nights, but you can help them ease back into a school-night bedtime. To prepare your kids to get up early, start moving their bedtime earlier for a week or two before the school year begins. A regular routine is important for young kids, so don’t shift their schedule too quickly and avoid late nights on the weekends.

2. Teach good hygiene habits.

Germs are everywhere, but there are a couple of easy steps you can take to show your children proper hygiene habits. Keep your kids healthy—and prevent the germs from entering your home—by teaching them the importance of washing their hands after using the restroom and before eating lunch or a snack!

Sharing is caring, except when it comes to bacteria! Kids are germ magnets, so washing their hands may not be enough. Before they head to school, instruct your kids not to share their food or drinks with other children to avoid spreading sickness through the class.

3. Make a nutritious breakfast.

You know what they say! Breakfast is the most important meal of the day. Whether you’re an adult or a kid, breakfast can start your morning in a nutritious and delicious way. Avoid sugar-packed cereals or breakfast bars and reach for yogurt, fruit, or oatmeal instead.

Your kids imitate your behavior, so it’s important to eat—and encourage your kids to eat—a healthy and nutritious breakfast that is full of the nutrients you need to keep you fuller longer and start your day on a healthy foot.

4. Pack your pantry with healthy snacks.

Junk food and other pre-made snacks may be an easy go-to for early morning rushes and quick lunch packing, but they aren’t ideal for a healthy diet. Instead of setting an earlier alarm and missing more sleep, make your life easier by preparing simple snacks like fruits, veggies, and lean meats on the weekend. Saturdays and Sundays are also great times to stock up on these nutritious snacks and lunch items, so you’ll be prepared throughout the week.

Organize your refrigerator to make lunch prep a breeze in your before-school rush. Divide snacks into small baggies that are easy to grab and make up a healthy lunch your kids can put together themselves. You can also use food containers to pack dinner leftovers in simple meals to grab on the go.

5. Get moving!

Physical fitness is important at all ages! Whether your kids love swimming, soccer, football, baseball, or any number of other activities, simply getting them up and moving is key to teaching them about exercise and helping them find new hobbies they love.

Youth sports are a fantastic way for kids to make friends, learn about teamwork, and burn off extra energy. Find activities your kids will love by enrolling them in programs at their school or local YMCA. And while extracurriculars are important, make sure you leave your child enough time for homework, sleep, and free time to destress at the end of the day. After-school care is a great option for working parents to make sure their kids are staying safe and getting their homework done before you pick them up for the evening.

This school year will be packed with fun experiences, new friends, and activities for your kids! These back-to-school tips can help you and your family nurture healthy habits and spend quality time together. Get ready to make this the best year ever!

With two locations in Lafayette, Indiana, the Lafayette Family YMCA is a community committed to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

The post Five Healthy Back-to-School Tips for Kids appeared first on YMCA.