How To Build Outdoor Movement Into Work Days During Beautiful Fall Weather

Symbolically, autumn has always been the season of reset. What better way to align with this shift than to incorporate movement into our routines to boost energy, focus, and overall well-being?

Cooler fall temperatures make outdoor activity more comfortable and reduce the risk of overheating and dehydration. Beyond physical benefits, being active outdoors has been linked to improved cognitive function, mood, and stress reduction. Research shows that spending just 20 minutes outside can lower cortisol levels and enhance mental clarity.

Given these benefits, making time for outdoor activities should be a priority, but for many professional women, fitting self-care into their already jam-packed agendas seems unrealistic. The good news is that with a bit of intention and creativity, you can add movement to your day without having to overhaul your entire schedule. 

Upon waking up, many immediately reach for their phones. But why not replace that artificial screenlight with energizing sunlight instead? As per the Huberman Lab, exposing yourself to sunlight within the first hours of waking helps regulate circadian rhythm and increases cortisol release, optimizing the immune system, metabolism, and ability to focus.

A quick 10-20 minutes, even if just to walk the dog or stroll around the block, is enough to do the trick. 

If you must commute for work, you might as well make it work for you. Being intentional about turning your trip to and from work into a wellness opportunity not only allows you to get your steps in but also provides you with buffer time to set intentions for the day and mentally transition from home to work.

If you drive to work, you can do this by parking farther away. If you take public transportation, get off one stop earlier. If you can walk to work, do so. Lastly, if you work remotely, fake a commute! Take a walk directly before work and again after. This will help you create a mental boundary between your personal and professional life, which can be hard to do in a remote environment. 

For many, the workday is so hectic that before they know it, it’s time to go home, and they didn’t even take a lunch break. This is not a sustainable model for your physical or mental health. Healthy boundaries include intentionally carving out this time for yourself by scheduling your lunch break as you would a meeting. To make it better, add a change of scenery.

Eating outdoors supports immune functioning and provides a much-needed boost of Vitamin D. It is estimated that around 35% of U.S. adults suffer from vitamin D deficiency. A quick dose of natural light during lunch can help address that, especially during the afternoon slump.

If you’re near a park or green space, take advantage! Incorporate a few stretches, a short yoga flow, or even some deep breathing exercises, all of which have been said to support digestion. 

If taking a full hour feels impossible, block off 10 minutes a day for an outdoor snack break instead. 

Professional women are no strangers to multitasking. Combining outdoor time with something already in your schedule allows you to meet your work requirements and your wellness ones at the same time. 

One of the best ways to do this is to prepare for your meetings al fresco. Have a walking “voice note” session in which you brainstorm ideas to help you problem solve. This is effective because movement and fresh air have been found to stimulate creativity. You can also take “walking calls” or have “walking meetings” with your colleagues. If neither of those is an option, use the time in between meetings to step outside for a refresh. 

Idle time can also be productive. If you arrive early for a meeting or have some time to kill, opt for a quick walk or stretch instead of scrolling on your phone for those 5-10 minutes.

Over time, all of these little moments add up to support your overall health.