It’s October, the mornings are darker, the evenings are shorter and it can feel harder than usual to get moving. Suddenly your energy dips, workouts feel harder and staying consistent seems tricky.
I get it. That’s why I wanted to share some realistic practical tips to help you keep your energy up, support your immune system and stay consistent with your workouts this autumn.
1. Keep Your Immune System Strong With Food
Autumn and winter are the times when your body really needs a bit of extra support. Here’s what I focus on:
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Protein at every meal: Eggs, chicken, fish, lentils, beans, Greek yoghurt — it keeps your muscles and immune system strong.
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Lots of colourful veg and fruit: Antioxidants support immunity so think peppers, leafy greens, berries and citrus.
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Healthy fats: Nuts, seeds, avocado, olive oil — your body needs fats to absorb vitamins and keep hormones balanced.
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Hydration: Don’t forget water! Even in cooler weather it makes a huge difference. Herbal teas or warm water with lemon work too.
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Vitamin D: The shorter days mean less sun so a supplement might help if you’re low.
Tip: Seasonal produce like squash, apples and root vegetables is perfect right now: tasty, filling and full of nutrients.
2. Keep Moving (Even If You’re Tired)
It’s tempting to skip workouts when it’s dark or you’re busy but keeping consistent is key:
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Strength work is your friend: It keeps muscles strong, joints supported and even boosts your energy levels.
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Gentle cardio counts: Brisk walks, light cycling or short bursts of movement keep your circulation going.
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Short sessions are fine: Even 15–20 minutes of movement is better than nothing.
Tip: I schedule my workouts like appointments, if it’s in the diary I’m far less likely to skip it.
3. Listen to Your Body
Autumn also brings colds and sniffles. Knowing when to move and when to rest is important:
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Feeling a bit off? A gentle walk, stretching or yoga is fine.
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Feeling really run down? Rest. Recovery is productive too — it’s not “cheating.”
Remember: A small adjustment now can prevent a bigger setback later.
4. Lifestyle Habits That Boost Energy
It’s not just about food and exercise! Simple daily habits make a huge difference:
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Sleep: Prioritise 7–9 hours – your body repairs and your immune system works best when rested.
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Light exposure: Get outside when you can; even a short walk in daylight lifts energy and mood.
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Stress management: Even 5–10 minutes of breathing, mindfulness or gentle movement can help you feel more energised.
5. Keep It Realistic
Autumn is all about small sustainable changes. I focus on:
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Showing up even if it’s a short session
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Eating nourishing foods most of the time
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Listening to my body
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Prioritising sleep and keeping stress in check
It’s not about perfection — it’s about doing enough to feel strong, energised and healthy through these darker months.
Autumn doesn’t have to mean low energy or a weak immune system. With simple tweaks to your food, movement and daily habits you can feel energised, consistent and ready to enjoy the season.
If you want more tips, listen to this week’s episode of the Lorna Marie Fitness Podcast: “How to Boost Your Energy and Keep Your Immune System Strong This Autumn”. I go into more detail, answer your questions and share advice you can actually use.
🎧 Listen now here
Or watch below
