Top Tips for Autumn: Stay healthy, strong and energised

As the days get shorter and the air turns crisp, autumn brings a wonderful chance to enjoy colourful walks, cosy evenings and warming foods. But it can also bring challenges – darker mornings, lower energy levels, and less time spent outdoors. That’s why autumn is the perfect time to focus on small, positive steps that will keep you active, healthy and feeling your best right through to winter.

Here are our top tips to embrace the season.

1.Keep moving, even as temperatures drop

It can be tempting to slow down when the weather turns cooler, but regular movement is essential for maintaining strength, flexibility and balance. Autumn is also a great season to get outside for a brisk walk and enjoy the beautiful colours of the changing leaves.

Top tips for staying active this autumn:

• Dress in layers so you can stay comfortable as you warm up.
• If it’s too wet or chilly outside, try an indoor activity such as a Move it or Lose it class, dancing in the living room, or following a short online session with the Move it or Lose it online club. 
• Break up sitting time at home with regular “movement snacks” – a stretch, a few sit-to-stands, or a gentle march on the spot all count.

Remember: every bit of movement adds up and makes a difference.

2. Nourish your body with seasonal foods

Autumn is harvest season, making it a fantastic time to fill your plate with nutrient-rich foods that support energy, immunity and bone health.

• Root vegetables such as carrots, sweet potatoes and parsnips are warming, filling and packed with vitamins.
• Dark leafy greens like kale, spinach and cabbage are excellent sources of calcium and vitamin K, both important for bone health.
• Apples, pears and plums provide fibre to support digestion.
• Oily fish (like salmon, mackerel and sardines) are rich in omega-3 fatty acids and vitamin D.

Why not try making hearty soups or stews that combine vegetables, beans or lentils for a nourishing, budget-friendly meal?

3. Prioritise sleep and routine

As the nights draw in, it’s easy for sleep routines to shift. Good quality rest is vital for recovery, mood and overall health.

• Aim for a regular bedtime and wake-up time.
• Create a calming evening routine, such as reading or stretching.
• Try to get outside for daylight exposure each morning, which helps regulate your body clock.

4. Look after your Vitamin D levels

In the UK, we can only make vitamin D from sunlight between April and September. From October to March, the sun isn’t strong enough for our bodies to produce it, which is why vitamin D is sometimes called the “sunshine vitamin.”

Vitamin D is essential for:

• Bone health – helping to absorb calcium and reduce the risk of fractures.
• Muscle function – keeping us strong and steady.
• Immune health – supporting the body’s defences against illness.

It’s not just supplements and food that matter – exercise itself can boost vitamin D levels! New research shows that exercise helps release vitamin D from fat stores, increasing levels of the active form in the body. That means staying active is a powerful way to keep your bones, muscles and immune system strong through the colder months.

So the message is clear: keep moving to maximise your vitamin D.

Sources of vitamin D

• Supplements: The NHS recommends everyone consider a daily 10 microgram (400 IU) vitamin D supplement during autumn and winter. Where possible, choose vitamin D3.
• Food sources:
  • Oily fish (salmon, sardines, mackerel)
  • Eggs
  • Fortified foods such as cereals and plant milks
  • Sun-exposed mushrooms and tofu (for vegetarians and vegans)

If you follow a vegetarian or vegan diet, look out for plant-based supplements that contain vitamin D3 derived from lichen (instead of lanolin).

5. Stay connected and social

The darker months can sometimes feel isolating. Staying connected is just as important for wellbeing as diet and exercise.

• Join a local Move it or Lose it class to combine fitness with friendship.
• Arrange regular catch-ups with friends, even if it’s just a quick phone call.
• Volunteer or get involved in a local community group – giving your time is a great way to boost mood and purpose.

6. Embrace the season

Finally, autumn can be a time of joy and beauty if we lean into it. Notice the colours, enjoy warming foods and make the most of the cosy evenings. Gratitude for the small things can go a long way to supporting positive mental health.

Autumn is about preparing your body and mind for winter. By staying active, eating nourishing seasonal foods, keeping your vitamin D topped up, and staying connected with others, you’ll be giving yourself the best chance of enjoying the season with energy and confidence.

And remember – with every stretch, step and smile, you’re investing in your health and independence. So keep moving, because if you don’t… you might lose it!