Understanding Fall Fatigue & Its Effects
As summer fades and the days shorten, many of us feel the shift in our routines and notice more pain in our bodies.
However, by making a few easy changes to your daily routine, you can manage these changes and stay comfortable.
Let’s dive into how to keep pain at bay during this seasonal shift.
Why do I feel more tired in the fall?
Fall fatigue is a sense of tiredness and low energy that many people experience as the season changes.
Here’s a closer look at the factors at play:
- Reduced Sunlight: Less exposure to sunlight can lower your serotonin levels, affecting your mood and energy levels.
- Temperature Drops: Cooler evenings can lead to muscle tightness, especially if you’re not staying warm enough.
- Changes in Routine: The shift in daylight often disrupts our normal routines, leading to poor posture or inactivity.
The Impact on Your Body
Fall fatigue can create a cycle of inactivity—when we feel down, we’re less likely to stay active.
This can lead to several effects on your body:
- Muscle Stiffness: Cooler temperatures and reduced activity lead to tight, stiff muscles, making it harder to stay flexible.
- Joint Discomfort: With less movement during the fall, your joints produce less lubrication, causing stiffness and discomfort.
- Weaker Muscles: As we cozy up indoors, less frequent movement can weaken muscles over time, reducing overall strength.
- Poor Posture: Spending more time sitting at home or in front of a screen during cooler months can lead to slouching, putting extra strain on your back and neck.
- Increased Risk of Injury: The combination of inactivity and cooler temperatures makes muscles and joints more prone to injury when you do engage in physical activities.
Understanding this connection is the first step toward making effective changes.
5 Tips To Avoid Pain and Stay Active
1) Adjust Your Daily Routine
Create a Morning Stretching Ritual
Start your day with a gentle stretching routine to wake up your muscles.
This can help increase circulation and flexibility, setting a positive tone for the day.
Aim for about 5-10 minutes of stretches focusing on your neck, shoulders, back, and legs.
Here’s a simple routine you can try:
- Neck Rolls: Gently roll your head in circles to loosen your neck.
- Shoulder Shrugs: Raise your shoulders toward your ears and then relax them down.
- Seated Forward Bend: While sitting, reach for your toes to stretch your back and hamstrings.
Embrace Natural Light
Try to get outside during the daylight hours.
Even a short walk during your lunch break can help improve your mood and keep your body active.
If getting outside isn’t feasible, consider using bright indoor lights that mimic natural daylight to help lift your spirits.
2) Stay Active, Even Indoors
Incorporate Movement Breaks
If your work or home life requires you to sit for long periods, set a timer to remind yourself to stand up and move every hour.
Here are a few ideas to keep things interesting:
- Chair Exercises: Try seated leg lifts or seated twists to engage your core.
- Walking Meetings: If you have a phone call or virtual meeting, take it while walking around your space or outside.
- Stair Climbing: If you have stairs at home or work, take a few minutes to walk up and down them a few times.
- Stretch it Out: Use your movement break to do some gentle stretches. Focus on areas that tend to get tight, like your neck, shoulders, and hips.
- Foam Rolling: Keep a foam roller or massage ball nearby and spend a few minutes rolling out tight muscles during your breaks.
Explore Indoor Activities
There are a variety of indoor activities you can try during the fall season.
Consider joining a local gym, yoga class, or dance studio.
These activities not only keep you moving but can also be a great way to meet new people.
If you prefer staying at home, try online classes or workout videos that fit your interests and fitness level.
3) Mind Your Posture
Practice Good Posture Throughout the Day
By paying attention to your posture throughout the day, you can feel better and stay energized.
Proper alignment reduces strain on your muscles and joints, preventing fatigue and discomfort. Whether you’re sitting, standing, or walking, keeping your shoulders back and avoiding slumping helps improve circulation, breathing, and overall well-being.
Regularly check in with your body and adjust your posture as needed!
Set Up Your Workspace Mindfully
An ergonomic workspace helps keep your body aligned, reducing strain on your muscles and joints, which can make you feel more comfortable and productive.
To start, keep your feet flat on the ground, your knees at a right angle, and your computer screen at eye level.
You can also consider these adjustments:
- Invest in an Ergonomic Chair: A chair that supports your lower back can reduce strain.
- Use a Standing Desk: Alternating between sitting and standing can keep your body engaged.
4) Stay Warm and Cozy
Dress for Comfort
As the temperatures drop, ensure you’re dressing appropriately for the cooler weather.
Here’s why dressing for comfort during fall and winter workouts helps avoid pain:
- Maintains Body Heat: Layering keeps your body warm, preventing muscles from tightening or cramping in cooler temperatures.
- Reduces Risk of Injury: Warm muscles are more flexible, reducing the likelihood of strains or pulled muscles.
- Improves Movement: Well-fitted, flexible clothing allows for better mobility, reducing stiffness and discomfort.
- Adjusts to Temperature Changes: Layering lets you easily remove or add clothing as your body warms up or cools down during exercise.
- Prevents Stiffness: Cold weather can cause muscle stiffness, but dressing warmly helps you stay limber and comfortable.
5) Warm-Up Before Activities
If you’re heading out for an evening walk or engaging in any physical activity, take a few minutes to warm up your muscles.
By warming up your muscles, you increase blood flow, improve range of motion, prepare your body for physical exertion, and reduce muscle stiffness.
Simple dynamic stretches like leg swings or arm circles can make a big difference in preventing injuries.
Seeking Professional Help
If you find that muscle tension and fatigue persist despite making these changes, it might be time to consult a physical therapist.
They can assess your situation and provide tailored advice and exercises to help alleviate discomfort.
Many physical therapists also offer tips on ergonomics and posture to help you stay comfortable during this seasonal transition.
Did you know you have Direct Access* to Physical Therapy? No referral, no problem!
Final Thoughts
Adjusting to shorter days and cooler nights doesn’t have to mean suffering from pain or discomfort.
By being proactive and making simple changes to your routine, you can enjoy the cozy months ahead while keeping your body happy and healthy.
Here’s to a comfortable and joyful transition into the fall!
The Jackson Clinics serves 18 locations throughout Northern Virginia.
Find one near you: https://thejacksonclinics.com/locations/