Balmy summer evenings give way to the golden fall season. Rustling leaves, cool wind, the days are getting shorter, we spend more time at home again. Autumn brings with it different conditions such as wind, rain, cold and fog,but there's no reason to just curl up at home and lie lazily on the couch. Autumn blues and a gloomy outlook? No way! Staying active and on the move at this time of year definitely has its advantages: The temperatures are pleasant and no longer as hot as in summer, the fresh air paired with activity has a mood-lifting effect and makes you happy. 
Active and healthy through the fall - 8 tips for you
The fact is: moderate exercise in the fresh air strengthens the immune system, counteracts colds and fatigue and reduces stress. So stay active in the fall too! Most sports can still be practiced outside now. The important thing is to adapt to the changed conditions and develop strategies to stay motivated - or to start. We give you valuable tips on how to stay fit and vital through the fall.
1. enjoy exercise
Sport is healthy, of course. But especially in the darker months of the year, exercise and activity are also very important to keep us from thinking gloomy thoughts and being in a bad mood. Exercise that is fun releases dopamine, an endogenous mood booster. So choose something that suits you and your situation. Any kind of activity has a positive effect on your mind and body and helps you to stay fit and active.
2. sport is a matter of type
Are you looking for peace and quiet and enjoy being in nature? Then a walk in the woods, outdoor yoga or a run around the lake will be more suitable for you than an ambitious, energetic cross-fit group. Find out what type of athlete you are. Once you know that, there's a very good chance you'll stick with it. Enjoy the encounter with nature, work out varied routes and training plans, or find a fitness program that you enjoy.
3. exercise to combat gloomy thoughts
It doesn't always have to be running. Hiking, walking or strolling have a positive effect on your mind and body, just like running. The additional side effect: the dopamine, a neurotransmitter, that is released in the process puts you in a good mood. The best remedy for the autumn blues, especially in fall. Exercise according to your own individual fitness level and listen to your body's signals. Don't overexert yourself.
4. do sport together
Let's be realistic: we don't always jump into our sports gear with total motivation. It's important to ignore the famous inner bastard and go through with it anyway. This works better with like-minded people. If you're the type, look for like-minded people among your friends, acquaintances or colleagues and get together with them. Whether it's a running group, swimming club or car pool for hiking. Many things are easier together, everyone pulls each other along. This increases motivation considerably and it's much more fun together.
5. the right sportswear
The weather can be changeable in the fall, so the onion technique is recommended. If necessary, items of clothing can be taken off and put on depending on the weather. Functional clothing made from intelligent materials is worth its weight in gold. They are windproof, regulate body heat and absorb moisture so that we don't shiver. Sportswear should fit loosely and comfortably and not be restrictive. Functional clothing has triggered a real boom in recent years. They are available in every price range, size and style and look great. You should invest in running shoes with a good sole, stability and grip. Don't forget to wear a hat or headband in colder temperatures. If you are out and about in the evening, reflectors on your arms and legs are a must!
6. drink enough even in the cold
It's not just in summer that you should make sure you drink enough fluids. Even in cooler temperatures, the body needs fluids to carry out all important processes. Water or isotonic drinks (e.g. spritzers) are suitable thirst quenchers. Lime water with fresh mint also tastes delicious, as the vitamin C kick is included. After sport, tea restores lost heat. Pack a thermos flask and enjoy the fresh air for a few minutes after stretching. Consciously breathe in and out deeply. Enjoy the moment.
7. train responsibly - recover well
There are a few things you should bear in mind when training to prevent injuries and ensure optimum performance:
→ Always warm up before exercising to prevent injuries and sore muscles.
→ Pay attention to your breathing: nasal breathing reduces the
risk of respiratory illnesses at low temperatures.
→ Adapt the route to the weather: if it is raining,
prefer to run or walk on asphalt paths. Wet forest paths carry a higher risk of injury,
as it is easier to slip.
→ Include a stretching session at the end to help the body regenerate.
Only those who regenerate well can optimally improve their performance!
8. no sport if you have a cold
Finally, the most important piece of advice: you should never exercise if you have a cold or flu! If you exercise anyway, you run the risk of serious secondary illnesses. A viral infection is quickly spread. In the worst case scenario, it can lead to myocarditis.
So: give your body a rest when you are ill. Concentrate fully on recovery, don't overexert yourself and only start exercising again when you are fit.
Health comes first - always!
Food supplements in the fall
As our immune system is under particular strain in the fall and winter, it may be advisable to take food supplements. For sporting activities, we recommend our Sport Bundle Basis. Targeted, coordinated products that support the extensive functionality of the intestinal mucosa and thus the optimal absorption of daily nutrient components - whether used for targeted therapeutic or curative purposes: In combination with the amino acid L-glutamine and omega 3 an optimal synergy for the relevant metabolic processes regeneration and repair at the cellular level.
Best regards,
Your Arktis BioPharma Switzerland team
