5 Fun Autumn Activities That Can Double As a Workout

Picking apples or visiting a pumpkin patch can be a cardiovascular workout as well as an anaerobic one.

"Walking up and down the orchard with your bushel of apples is a great way to get out and walk while challenging your strength and balance", said Josh Sedgwick, NASM-certified personal trainer.

Kate Meier, NASM-certified personal trainer, and a certified USA weightlifting level 1 coach, recommended carrying your basket of apples or pumpkins instead of lugging it around in a wheelbarrow in order to build muscle strength. (However, if you find that carrying a basket is too challenging, using a wheelbarrow may help alleviate some of that stress.)

"Walking [around the patch] might not get your heart pumping the way a brisk jog will, but it's a great way to stay active or even recover from a tough workout the day before", she said.

Make the most of the colourful autumn foliage by hitting the trails for a leisurely (or intense) hike. Hiking boasts quite a few health benefits. For example, it can build endurance, improve balance and core strength, decrease risk of cardiovascular disease, and even reduce stress levels and support overall mental health.

"Hiking is great cardiovascular exercise if you keep a good pace, so you can skip the treadmill if you plan to hit the trails", Meier said.

According to Harvard Health, a good walking pace to get your heart rate going and provide your body with a workout is between 2.5 and 4.2 miles per hour.

(Related: The 5 Benefits (And Drawbacks) Of Running on a Treadmill, According to Experts)

Similar to hiking, a trip to the corn maze can benefit cardiovascular health due to the amount of movement and walking involved—all of which can increase your heart rate. Elevating your heart rate during exercise helps lower cholesterol levels, burn more calories and may even decrease the risk of certain chronic diseases.

Haunted houses can also work in the same way, while also providing a natural adrenaline rush. Adrenaline is a hormone released during times of stress, which can increase mental alertness and can also supply extra energy to the body.

"The excitement of rushing through [a haunted house] gives you the same physical benefits of a corn maze, with a much stronger distraction from the feeling of exercise", Sedgwick said.

However, stressful situations—such as being scared in a haunted house—can cause stress cardiomyopathy, also known as "broken heart syndrome", which can disrupt your heart's normal rhythm. Something to bear in mind if you have a heart condition.

"With rugby season in full swing, playing some tag or touch rugby with family or friends is a great way to get involved in fitness", Meier said. “Running, throwing and jumping are sure to tire everyone out".

Because touch rugby requires a mixture of running and jumping, it's considered a vigorous-intensity physical activity. According to Harvard Health, games such as football and basketball are all considered vigorous, making them great alternatives to touch rugby if that's not your thing.

If rugby isn't your thing, get your family and friends involved in a festive 5K run.

"Autumn is a great time to get into running, and a goal of running an impressive 5K at your local race can be great motivation", Meier said. "Running is a great cardiovascular exercise and works for a variety of goals, including heart health and weight loss. Just be careful to ease into it to avoid injuries".

(Related: How to Increase Your Running Mileage Without Getting Injured, According to Experts)

The Bottom Line

Whether it's apple picking or dashing through a maze, any creative way to get moving can keep your body in good health. Staying physically active helps strengthen bones and muscles, improves brain health, can help manage weight, reduce the risk of numerous chronic diseases, and increases the chance of living longer.

Words by Kiersten Hickman