If you want to be in shape in the fall, do it in August

In August, experts warn that wanting to be in shape come autumn should start now. Many recreational athletes promise themselves they will begin running, cycling, or visiting the gym with the first day of September. However, specialists caution that this mindset often leads to good intentions quickly fading away. Autumn physical preparedness is best built starting in August. September symbolizes a new beginning for many, children return to school, adults begin planning new goals and resolutions. “From September I will run three times a week,” one person says. “I’ll go to the gym again.” “Every day I’ll walk 10,000 steps.” But September itself has no magical power. The body does not recognize calendars, but it understands habits. The goal is not the same as desire. If you want to become more active in autumn, it’s far wiser to start now and gradually. It's important to distinguish between desire and a concrete goal. Saying “I would like to be fitter” is just a wish. A different tone comes from a plan such as, “Three times a week I'll walk for 40 minutes.” According to specialists, clear and achievable goals significantly increase the chances of sticking to exercise routines. The most important training is the next one. If your goal for October is to complete the first ten kilometers, that’s a great motivation. Even more important is asking yourself what you’ll do on the following Tuesday and Thursday. Especially on that rainy Sunday when you won’t feel like wearing sports shoes. A successful fitness plan must work even when life isn't perfect. When work obligations, family, meetings, or bad weather interfere, it still needs to function. Rather than setting a perfect program, set a basic goal that you can achieve even during the toughest weeks. For example, three times a week at least half an hour of movement. When you have more time and energy, do more. When you don’t, maintain the most important thing, the habit. Regularity is much more important than occasional big sporting feats. It doesn’t need to be a marathon. For better health, there’s no necessity to prepare for a marathon or demanding bike race. The World Health Organization recommends 150 to 300 minutes of moderate aerobic activity per week, along with muscle-strengthening exercises at least twice a week. These recommended amounts can be achieved through brisk walking, cycling, swimming, or simple strength exercises. The key to success is choosing a form of movement you’re willing to repeat week after week. Start this week. Instead of five large goals, choose one for August. Maybe a five-kilometer run without stopping. Regular walks. Twice-a-week strength training or the first long bike ride. Most importantly, start now. Autumn fitness doesn’t begin on the first of September. That’s when we notice it. In reality, we begin building it several weeks earlier. Maintaining balance is crucial. Often, when thinking about physical readiness, we consider muscles, conditioning, or body weight. Rarely, however, do we think about balance. Yet, the ability to maintain balance begins noticeably decreasing around the age of 40, often much earlier than we notice the first difficulties. According to a report by EatingWell, physiotherapists almost unanimously recommend a simple exercise that can be done at home in less than a minute a day: standing on one leg. This ability to stand on one leg is surprisingly a good indicator of bodily health and aging. Research from the Mayo Clinic shows that the ability to maintain balance on one leg declines faster with age than grip strength or even walking. According to their findings, balance is one of the best indicators of neuro-muscular aging. An even more interesting study published by The Conversation notes that among people over 50 years old, the inability to maintain balance on one leg for at least 10 seconds is associated with a significantly higher risk of premature death in the following years. Standing on one leg is remarkably effective because it mimics what we do every day: walking. With each step, our body briefly places all its weight on one leg. If our balance is poor, our walking becomes less efficient and less stable. This exercise activates multiple body systems: the muscles of the feet and ankles, the muscles of the legs and hips, the core, the vestibular system in the inner ear, vision, and proprioception, or awareness of the body’s position in space. Therefore, balance is not just a question of strong legs, but rather the cooperation of the entire body and brain. To check your balance, try this simple test: 1. Take off your shoes. 2. Stand near a wall or stable piece of furniture. 3. Lift one foot off the ground. 4. Time how long you can hold the position. If you can hold it for 30 seconds without difficulty, that’s a very good sign. If you start to sway or have to put your foot down after a few seconds, it might be time to give this skill some attention. While the focus on preventing falls is usually discussed with older individuals, specialists emphasize that the decline in balance begins around the age of 40. Regular exercise can significantly slow this process. According to data from the US National Institute on Aging, more than one in four people over 65 experience a fall each year, and the consequences can be severe. However, the benefits of balance training extend beyond fall prevention. Better balance means greater stability during sports, safer movement on uneven terrain, better control of the body during running, cycling, or strength training, and reduced risk of injury. Better balance also means greater stability during sports, safer movement on uneven terrain, and better control of the body during running. The most effective minute of the day is often overlooked. While many men find time for a few sets of squats or a short walk, it might make sense to dedicate 30 seconds daily to exercises that seem almost comically simple. Sometimes, the most effective aren’t the most challenging exercises. Sometimes, simply standing on one leg is enough.