Fall Fitness: Outdoor Exercises to Keep Your Spine Healthy

As the temperatures drop and the leaves change colors, fall becomes the perfect season to enjoy outdoor activities while maintaining a healthy spine.

Engaging in gentle, low-impact activities, as well as walking, hiking, and yoga, can all contribute to a stronger and pain-free spine.

Let’s discuss these activities and review tips on how to incorporate them into your fall fitness routine!

Gentle, Low-Impact Activities

Engaging in gentle, low-impact movements is an excellent way to keep your spine healthy without putting excessive stress on your joints. These activities can include:

  • Cycling
  • Golf
  • Kayaking
  • Tai chi

These exercises help improve cardiovascular health while reducing the risk of impact-related injuries. Incorporate these activities into your fall fitness routine to maintain a healthy spine.


Walking is a simple yet effective exercise that can be done outdoors throughout the year, including during the fall season. It’s a low-impact activity that helps strengthen the muscles that support the spine.

Aim for at least 30 minutes of brisk walking each day to maintain a healthy spine. You can also make it more enjoyable by exploring local parks and nature trails, or even incorporating intervals of faster-paced walking to increase the intensity.


Fall is the perfect time to embrace the beauty of nature through hiking. Hiking not only strengthens your leg muscles but also engages your core and back muscles, promoting a healthy spine. Make sure to choose trails suitable for your fitness level and wear appropriate footwear for support.

Start with shorter hikes and gradually increase the difficulty as your strength improves. Remember, safety should always be a priority when hiking, so make sure to bring water, snacks, and a first aid kit, and tell someone where you’re going before heading out.

Maintaining Proper Posture During Outdoor Activities

While engaging in outdoor activities such as yard work or raking leaves, it’s important to maintain proper posture to protect your spine from unnecessary strain. Keep your core muscles engaged and avoid bending forward at the waist.

Instead, use your legs and hips to lift objects, keeping your back straight and shoulders back. If you’re unsure about proper techniques, check out our post on maintaining good posture while taking care of your yard.

Yoga and Pilates

Yoga and Pilates are excellent practices for improving flexibility, strength, and posture. They are especially beneficial for maintaining a healthy spine as they target the core muscles that support the back.

Incorporate outdoor yoga or Pilates sessions into your fall fitness routine by finding a peaceful spot in a park or your backyard. Focus on poses that stretch and strengthen the back, such as cat-cow, child’s pose, upward-facing dog, and gentle spinal twists.

Tips for Outdoor Fall Fitness

Here are some helpful tips for incorporating these activities into your fall fitness routine:

  • Make a habit of doing some movement daily. It doesn’t have to be a 10-mile hike. Even a few minutes of positive activity is helpful.
  • If you skip a day, don’t give up. While regular exercise is important, missing a day or two is okay—just make sure you keep going!
  • Listen to your body. You may need to take a break if you notice pain, soreness, or stiffness. Gentle stretching and warm-up exercises can help minimize any discomfort as you adjust to a new routine.

How’s Your Spinal Health This Fall?

Fall provides the perfect opportunity to engage in outdoor exercises that promote a healthy spine. By prioritizing your spinal health this fall, you can enjoy the changing season while nurturing a strong, pain-free spine.

Want to ensure your spine is ready for all the fun you’ll have this fall? Schedule a consultation with Dr. Ward to have your spinal health assessed!