Fall Into Wellness

Autumn in Missouri brings cooler weather, colorful landscapes and a shift in our routines. Many welcome the change, but shorter days and busier schedules also present challenges. Take a proactive approach to your physical and mental well-being: Small choices can help strengthen our health, boost our mood and make the most of the season.

Take a brisk 30-minute walk. Support cardiovascular health while enjoying the changing foliage and crisp fall air. Related resources:

• Walk With Ease, a six-week Arthritis Foundation program to help you make physical activity part of your everyday life.
• Walking Is the Best Medicine (article).

Incorporate exercise into your routine. Use weights and resistance bands, or join a strength training class to help maintain muscle mass, improve balance and support healthy aging. Related resources:

• Stay Strong, Stay Healthy, a nationally recognized MU Extension program that aims to provide older adults with access to a safe, structured and effective exercise program.
• Tai Chi for Arthritis and Falls Prevention, designed to improve multiple aspects of health through slow, gentle movements that can be practiced almost anywhere.
• Mindfulness and Movement Based Exercise (short video).

Fortify with fall-fresh foods. The autumn harvest offers a variety of nutrient-dense foods that support overall health and immunity. And spice things up with fall flavors like ginger and turmeric that have anti-inflammatory properties. Related resources:

• Seasonal and Simple. Information and recipes on locally available, in-season produce. Available as a web application and a free download from the Apple App Store and Google Play.
• Show Me Simple and Healthy Recipes.
• A Taste of Missouri – Sweet Potatoes.
• A Taste of Missouri – Pumpkin.
• More pumpkin recipes: Stuffed Shells, Chili, Snack Bites (videos).

Protect yourself from seasonal illnesses. Wash your hands frequently with soap and water for at least 20 seconds. Get enough sleep and make time for physical activity and healthy eating.

Talk to your doctor about recommended vaccines, including the annual flu vaccine. Related resources:

• Vaccine FAQ.
• Debunking vaccine myths.
• Vaccine resources hub.

Take care of your mental well-being as the weather gets cooler and days get shorter. Related resources:

• Mental health and self-care (article).
• Powerful Tools for Caretakers is a supportive program designed to equip family caregivers essential skills to care for themselves while caring for others.
• More mental well-being resources.

Stay connected. Invite a friend on a walk, schedule a lunch or coffee date or make time to be with family and friends. Related resources:

• To age well, stay social (article).
• The Engaged Neighbor Program encourages simple neighbor-to-neighbor connections that strengthen social ties, belonging and community well-being.
• COMET is a two-hour training for older youths and adults to support the well-being of friends, family, acquaintances, colleagues and neighbors.

Consider incorporating affirmations and gratitude into your routine. Keeping a gratitude journal, reading a good book, enjoying a cup of herbal tea or simply taking quiet moments of self-care can help you relax and manage everyday stress. Related resources:

• The Health Benefits of an Attitude of Gratitude (article).
• Mindfulness videos.
• WeCanPROSPER Resilience Training trains adults on strategies to build their personal resilience.