Burn Calories, Have Fun, Keep Healthy

From apple picking to leaf raking, discover how seasonal activities can support your health

Crisp air, colorful leaves and pumpkin-filled porches make autumn the perfect season to get outside and get moving! Whether you're exploring an apple orchard, hiking a scenic trail or tackling a backyard full of leaves, fall offers plenty of opportunities to stay active without setting foot in a gym.

And there's good reason to embrace these seasonal adventures. A 2026 systematic review published in The Lancet Public Health analyzed 74 studies involving more than 4.2 million participants and found that higher levels of leisure-time physical activity were associated with a 24% lower risk of dementia. While not direct proof, they do offer a compelling reason to make movement part of your routine.

Ready to fall into fitness? Here are five ways to make the most of the season.

1. Pick Apples and Make Memories

Trade your grocery cart for an orchard basket! Apple picking is a fun way to enjoy the outdoors while adding extra steps to your day. Walking between trees, reaching for fruit and carrying your harvest all keep you moving.

Make it a family adventure by challenging everyone to find the biggest, smallest or most unusual-looking apple. When you get home, put your harvest to delicious use with a homemade apple snack or recipe.

2. Turn Trick-or-Treating Into a Walking Adventure

Who says Halloween fun is just for kids? Instead of staying home, lace up your sneakers and join the neighborhood trick-or-treating festivities. Walking from house to house is an easy way to sneak extra movement into your evening while making memories with family and friends.

Hosting instead? Keep guests moving with a costume parade, Halloween scavenger hunt or monster-themed dance party. And for a festive addition to your snack table, try our Spooky Halloween Fruit Platter.

3. Take a Hike Among the Fall Colors

Few things compare to a walk through the woods when the leaves are at their peak! Hiking offers a refreshing change of scenery and a chance to challenge yourself with hills, winding trails and uneven terrain.

Even better, you don't have to be an experienced hiker to enjoy the benefits. Start with a short nature trail or a brisk walk through a local park, then gradually explore longer routes as your comfort and endurance improve.

4. Saddle Up or Walk Your Four-Legged Friend

Looking for a new way to enjoy the outdoors? Horseback riding offers a unique autumn adventure that engages your balance, coordination and core muscles as you move with your horse.

Prefer to keep your feet on the ground? Grab your dog's leash and head out for an extra-long neighborhood stroll. Try a new walking route, explore a pet-friendly trail or invite a friend along for some company. The best activity is one you'll look forward to doing again!

5. Rake Up Some Fitness

Those beautiful fall leaves eventually have to come down, but don't let the yard work get you down! Raking, bagging and collecting leaves can turn a seasonal chore into an opportunity to move more.

Put on your favorite playlist, work at a comfortable pace and take breaks when needed. Remember to switch sides occasionally while raking and bend at your knees when lifting bags to help avoid unnecessary strain.

Every Little Bit of Movement Counts

The best part about fall fitness? You don't have to squeeze in a formal workout to make progress. According to the CDC, adults should aim for at least 150 minutes of moderate-intensity physical activity each week, along with two days of muscle-strengthening activities. That might sound like a lot, but it can be broken into smaller, manageable sessions throughout the week.

So, grab a sweater, step outside and enjoy everything the season has to offer. From orchard adventures to neighborhood walks, every opportunity to move is another reason to celebrate fall!

Published October 1, 2026