Go Physical Therapy

Preparing Your Body for Fall Activities

September, 2025

As the leaves change and the weather cools, fall is the perfect season to get active outdoors. Whether you enjoy hiking, apple picking, jogging in crisp air, or simply raking leaves, your body deserves the right preparation to stay healthy and injury-free. At Go Physical Therapy, we believe that movement should be enjoyable — not painful. Here are some expert tips to prepare your body for all your favorite fall activities.

1. Warm Up Before You Move

Colder weather can make muscles and joints feel stiffer. A proper warm-up increases blood flow, improves flexibility, and lowers your risk of injury. Try:

  • 5–10 minutes of light cardio (like brisk walking)
  • Dynamic stretches (arm circles, leg swings, trunk twists)

2. Strengthen Core and Lower Body

Many fall activities — from hiking uneven trails to lifting pumpkins — require strength and stability. Focus on exercises like:

  • Squats and lunges to support your knees and hips
  • Planks for core strength and spinal alignment
  • Glute bridges for lower back support

3. Stretch to Stay Flexible

Shorter days often mean more time indoors sitting. Stretching keeps your muscles flexible and joints mobile. Incorporate:

  • Hamstring stretches to relieve tightness from sitting
  • Chest openers to counteract slouching
  • Shoulder stretches to ease tension from desk or device use

4. Mind Your Posture Outdoors

Carrying bags of leaves or bending to pick apples can strain your back if done incorrectly. Remember:

  • Bend at your knees, not your waist
  • Keep objects close to your body when lifting
  • Take breaks if an activity lasts more than 30–40 minutes

5. Don’t Forget Recovery

Cooler months can tempt us to skip cooldowns, but recovery is key. After your activities:

  • Stretch major muscle groups
  • Hydrate well — even in chilly weather
  • Use heat or a warm shower to relax stiff muscles

6. When to See a Physical Therapist

If you notice persistent aches, stiffness, or difficulty with seasonal activities, a physical therapist can help. At Go PT, we design personalized programs to improve strength, posture, and flexibility, ensuring you enjoy every season pain-free.

Ready to move with confidence this fall? Book an appointment today at Go Physical Therapy and let’s keep your body strong, flexible, and injury-free.