As the long, warm days of summer fade into the cooler, crisper mornings, staying motivated to keep up with your workout routine can feel like a challenge. 

Autumn brings shorter daylight hours, chillier temperatures and a natural urge to wrap up warm and stay cosy indoors, which makes it easy to let your fitness goals slip. But staying active during autumn is easy, and it’s also great not just for your physical health but your mental well-being, too.

So, let’s dive into everything there is to know about staying motivated during autumn.

Should you set new seasonal goals?

The shift in seasons is the perfect time to sit down and reassess your fitness goals. Rather than sticking to what you’ve been doing during the summer, why not set some autumn-specific targets? This could be anything from trying out a new class, building your upper-body strength or even focusing more on your flexibility. 

So, why not give it a try and become a member at Fitness First today? 

What are the benefits of staying active during autumn?

Staying active during autumn has more perks than you might think! 

And, while the colder weather and shorter days may make you want to hibernate, there’s no need to let your fitness routine slip. 

1. Boosts your immune system

As the weather cools down, cold and flu season ramps up, but regular exercise can actually help your body fend off illness. 

Exercise can cause changes in your antibodies and white blood cells, which are the body’s immune system when it comes to fighting diseases. When you regularly exercise, these antibodies and white blood cells circulate more rapidly, meaning they can potentially detect illnesses earlier than someone who doesn’t workout as frequently. 

Even light activity, like a quick 20 minutes in the gym or a brisk outdoor walk, can contribute to keeping these seasonal bugs at bay!

2. Improves your mental health

The shorter days and darker evenings of autumn can lead to a dip in your mood, with 1 in 20 people in the UK being diagnosed with Seasonal Affective Disorder (SAD). But staying active can make a huge difference. 

Exercise releases endorphins — the body’s natural mood boosters — which help to improve mental well-being and combat feelings of fatigue or low energy. Even if you’re not really feeling like working out, exercise can leave you feeling more positive and energised, and who doesn’t like that?

Read more about how exercise can improve your mental well-being with our guide.

3. It helps build strength and endurance

Autumn is a great time to shift your focus towards building strength and endurance, two core elements that can take your fitness to the next level. With the distractions of summer behind you — think holidays, BBQs and lots of social events — it’s the perfect time to get into a more consistent routine and really hone in on your progress. 

Strength and endurance training often involves intense, repetitive movements. Working out in cooler temperatures can help you push through tough sessions without fear of overheating, as you could do during the summer months. This makes it easier to train for longer and with greater intensity, allowing you to focus more on building muscle and improving your stamina. 

Should you train indoors during autumn?

When the weather’s a bit too chilly or wet for your liking, it’s time to embrace the warmth and comfort of indoor spaces. At Fitness First, we’ve got everything you need to stay active, no matter the forecast! Our gyms are equipped with state-of-the-art machines, dedicated free-weights areas and a wide variety of classes to keep your workouts fun and varied, and make friends with like-minded people. 

Why not take the opportunity to join a class you’ve never tried before? From spinning and HIIT to pilates and Zumba, group classes are a fantastic way to workout and a great method to stay motivated in a social setting. 

And, if you’re looking for a bit of extra guidance, our personal trainers are on hand to create tailored workout plans that’ll keep you on track, even if the weather outside isn’t the best motivator. 

What are the best times to workout during autumn?

With daylight hours decreasing, finding the best time to workout can make all the difference in staying motivated. Fewer hours in the day mean it’s natural to feel like there’s less time to fit in a workout, but it’s all about finding what works best for your schedule. 

Morning 

For those who prefer to exercise with natural light, mornings are ideal during autumn. Exercising earlier in the day allows you to make the most of the daylight, which can be especially helpful for boosting your mood and energy levels.

A morning workout can set a positive tone for the rest of the day, helping you feel more focused and energised as you tackle whatever the day has to throw at you. Getting exposure to sunlight in the morning can help you sleep better at night because it helps to reset your body’s inner ‘sleep clock.’ Essentially, this is because the light you’re exposed to during the day helps your body figure out when it’s time to go to sleep. 

Afternoon

If mornings really aren’t your thing, the early afternoon can still offer some great natural light and warmth, making outdoor activities like running, cycling or walking a great idea. 

For indoor gym goers, this can be a quieter time to hit the gym before the post-work rush!

Evening

However, if you’re more of a late-day exerciser, don’t worry — there’s no rule that says you have to train during the day!

Evening workouts can be just as effective, especially if that’s when you naturally have more energy or time. Our Fitness First gyms are well-lit and fully equipped, providing a safe and comfortable space to work out at any time. Whether you’re squeezing in a session after work or winding down with a yoga class to round off the day, our facilities are designed to keep you motivated even after the sun has set. 

Book a visit to one of our gyms today.

What are some simple tips for staying active if you don’t have a lot of time?

Finding the time to work out in general can feel like a challenge; however, staying active doesn’t necessarily mean spending hours at the gym. With a few smart strategies, you can fit in effective workouts even on the busiest of days. 

1. Opt for shorter, high-intensity workouts

If you’re short on time, HIIT is your best friend. These quick, efficient workouts can be as short as 20 minutes but still pack a hefty punch. 

By alternating between bursts of intense exercise and short recovery periods, you’ll burn more calories in less time — compared to slower workouts like Yoga — and keep your fitness levels up without having to sacrifice time in your schedule. 

Find out more about our HIIT classes and book one today. 

2. Make the most of your lunch break

Don’t let your lunch break go to waste! Use that 30-60 minute window to get your body moving. 

A brisk walk, quick gym session or even some simple stretching can make a big difference in how you feel for the rest of the day. 

Our Fitness First gyms are located in some of the most sought-after locations, especially our London gyms, like the Baker Street and London Bridge Cottons sites, meaning you’re never too far away from a great workout.

3. Incorporate movement into your daily routine

You don’t always need a formal workout in your calendar to stay active. Look for simple opportunities to move more throughout the day!

Try taking the stairs instead of the lift, walking or cycling to work, or even doing some light stretches while watching TV in the evening. These small bursts of activity habits can really add up over time and help you maintain your fitness levels in dedicated workout sessions.  

4. Focus on compound exercises

When time is of the essence, opt for exercises that work multiple muscle groups at once. Compound movements — think squats, lunges, deadlifts and push-ups are effective because they engage several different muscles at the same time, giving you a full-body workout in less time. 

These exercises not only help build strength, but also help to improve your endurance, making the most of your limited workout time. 

5. Get the Fitness First app

If you’re looking for a fitness app that has it all, then say hello to the FFX App. With customised plans, live class trackers and the ability to book a personal trainer at ease, our app has everything you need to get your exercise and fitness levels on track. 

Get set with Fitness First

As autumn brings cooler days and darker evenings, it’s easy to let your workout routine fall by the wayside. But, with a few adjustments, staying active during the season can be rewarding and an enjoyable experience!

Fitness First is here to support you every step of the way. Book a visit, find your nearest gym today or head over to our blog to find out everything there is to know about fitness, nutrition and more.