Autumn is here and when the nights are darker and colder, it can be tempting to ditch your exercise routine and cosy up. But staying active as the season changes could stave off Seasonal Affective Disorder (S.A.D), support your immune system, and keep your energy levels up.
Research has revealed that doing multiple, short bursts of exercise during the day could benefit you just as much as a long gym session. [1]
That’s why we’ve created the Vavista 30-Day Autumn Movement Challenge. Follow free PDF calendar for short, simple ways to move more every day.
30 Daily Movement Prompts to Keep You Going
According to PureGym’s UK Fitness Report, only 48% of people in the UK exercise regularly, and yet 76% want to be healthier [2]. This challenge is designed to help you stay consistent, by moving every day. See how many you can tick off!
Embrace the Outdoors
- Take a 20-minute walk in nature – soak up the autumn colours.
- Find a staircase and walk up and down it twice – great for legs and cardio.
- Try walking meditation – focus on your breath and steps.
- Go for a short bike ride – explore your local area.
- Do a bodyweight workout outdoors – squats, lunges and push-ups – no equipment needed.
- Take a walk during your lunch break – even 10 minutes counts.
- Stretch outside at sunrise or sunset – connect with the season.
- Jog or walk in layered clothing – stay warm and dry. If you’re new to running – here’s our guide on how to start!
- Warm up indoors, then head outside – prep your muscles to face the chill.
- Try a 15-minute HIIT session – short, sharp, effective.
- Walk to run errands – skip the car when you can.
- Tidy the garden as a workout – functional movement + mindfulness.
- Use resistance bands outdoors – portable and powerful.
- Walk with a friend or pet – catching up with a pal or walking a dog makes it fun.
Mix It Up Indoors
- Try a new online workout video – yoga, dance and pilates can be found for free on Youtube.
- Do a 10-minute core workout – strengthen your centre. Here’s more exercises you can do at home.
- 1 minute of Jumping Jacks – get that heart rate up.
- Dance to your favourite playlist for 3 songs – movement and a mood boost!
- Climb stairs indoors – set a timer and try and beat your own record!
- Try to plank for as long as you can – great for strength and endurance.
- Stretch before bed – wind down and release tension.
Mindful Movement and Recovery
- Practice yoga or tai chi – slow, intentional movement.
- Take a slow walk and focus on your breath – reset your mind.
- Try a guided meditation with movement – body and mind connection.
- Check your posture and do corrective exercises – feel better daily.
- Do balance-focused exercises – single-leg stands, heel-to-toe walks.
- Take movement breaks every hour – 2 minutes of light activity.
- Go for a tech-free walk – leave your phone at home, unplug and recharge.
- Take a gratitude walk – reflect on what you’re thankful for while you stroll.
- Celebrate your progress – repeat your favourite activity!
Cold-Weather Fitness Tips to Keep You Moving
- Layer smart: Use breathable fabrics and light layers you can take off as you heat up.
- Warm up longer: Cold muscles may need extra prep.
- Stay hydrated: You still need water, even if it’s chilly.
- Use daylight wisely: Schedule outdoor movement earlier in the day, for convenience and safety.
Download the Challenge Calendar
Want to track your progress? Download our printable calendar with all 30 prompts and tick off each day as you go.
[Download the PDF here]
Join the Movement
Share your journey with us using #VavistaMoves on social media. Whether you complete all 30 days or just a few, every step counts. Let’s make this autumn your most active yet!
Need more inspiration? Check out Exercise Benefits for Mental Health.
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[1] https://www.bbc.co.uk/programmes/articles/54mscpFxdQWZMk6jZbq3cWb/don-t-worry-about-going-to-the-gym-shorter-bursts-of-exercise-could-be-better-for-you
[2] The UK Fitness Report – 2024/25 Gym Statistics | PureGym
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