How to Get Back Into an Exercise Routine This Fall
September has a way of making everything feel like a fresh start. The kids are back at school, summer vacations are winding down, work schedules are settling back into a routine, and the week starts to feel a little more structured. For many people, it’s the perfect time to get back into an exercise routine.
But getting back into exercise doesn’t mean you need to jump into five workouts a week or completely overhaul your lifestyle. Instead, September can be an opportunity to build a routine that actually fits your life — and one you can maintain long after the leaves have fallen.
Why September Is a Great Time for an Exercise Reset
Summer often comes with a different rhythm: vacations, cottage weekends, travel, kids being home, later nights and less predictable schedules.
If your regular workouts or walks took a back seat, that’s okay.
The goal isn’t to make up for everything you missed.
Instead, ask yourself:
“What kind of exercise routine can I realistically maintain this fall?”
That small shift can make getting back into exercise feel much more achievable.
Start Smaller Than You Think
One of the biggest mistakes people make when restarting exercise is doing too much too soon.
You may feel motivated to suddenly work out five days a week, but an ambitious plan can quickly become difficult to maintain once work, family and other commitments get busy.
Instead, start with something manageable.
For example:
- Two strength-training sessions per week
- Two or three walks
- More movement throughout your workday
- One active weekend activity
If you’re currently doing very little exercise, this can be a great starting point.
You can always build from there.
How Much Exercise Do You Actually Need?
Canada’s physical activity recommendations for adults aged 18–64 include at least 150 minutes of moderate-to-vigorous physical activity per week, along with muscle- and bone-strengthening activities at least three times per week. The guidelines also encourage several hours of light physical activity throughout the day and reducing sedentary time. Government of Canada physical activity guidelines
These recommendations are a target — not a pass-or-fail test.
If you’re currently inactive, you don’t need to immediately reach 150 minutes. Start where you are and gradually increase your activity.
The best exercise routine is one you can consistently come back to.
Build Your Fall Exercise Routine Around Your Schedule
Instead of trying to fit your life around exercise, try fitting exercise into your life.
Look at your typical week and identify the times that are most realistic.
Maybe mornings work before the kids wake up. Maybe Tuesday and Thursday evenings are your most consistent opportunities. Maybe weekends are better for longer walks or recreational activities.
There isn’t one perfect time of day to exercise.
The best exercise routine is the one that fits your life well enough that you can stick with it.
Try a “minimum version” of your workout
Rather than thinking:
“I have to work out for an hour.”
Try:
“I’m going to move for 20 minutes.”
Instead of:
“I need to exercise five days this week.”
Try:
“I’m going to complete two planned workouts.”
Making your starting point smaller doesn’t mean you’re taking exercise less seriously. It means you’re creating a routine that has a better chance of surviving busy weeks.
A Simple 3-Day September Reset
If you’re wondering how to get back into an exercise routine, it doesn’t need to be complicated.
Day 1 — Full-Body Strength
Aim for 30–60 minutes and focus on movements such as squatting, hinging, pushing, pulling, carrying and core work.
Day 2 — Cardiovascular Movement
Choose something you enjoy: brisk walking, cycling, swimming, hiking, jogging, a fitness class or recreational sport.
Day 3 — Full-Body Strength + Movement
Complete another strength session and consider adding a short walk or another enjoyable activity.
On the days between, focus on simply moving more. Walk the dog, take the stairs, get outside with your kids or break up long periods of sitting at work.
Exercise doesn’t have to happen in a gym to count.
What If You Miss a Workout?
This might be the most important part of getting back into an exercise routine.
Missing one workout doesn’t mean your routine has failed.
Life happens. Work runs late. Your child gets sick. You don’t sleep well. You have a family commitment.
The goal isn’t to create a routine where nothing ever interrupts your exercise.
The goal is to create a routine that you can return to when something does.
Consistency doesn’t mean never missing a workout.
Consistency means continuing to come back.
Don’t Ignore Pain When You Restart
If you’ve taken several weeks or months away from exercise, you may not be ready to immediately return to the same weights, intensity or volume you were doing before.
That doesn’t mean you shouldn’t exercise. Your starting point may simply need to change.
If you’re dealing with persistent pain or aren’t sure what types of exercise are appropriate for you, a qualified professional can help you determine an appropriate starting point.
You can also learn more about back pain exercises and when to see a kinesiologist in our recent article.
Think Beyond September
The goal of a September reset isn’t to have a perfect month.
It’s to build momentum that carries into October, November and beyond.
Ask yourself:
“What could I realistically still be doing three months from now?”
Maybe it’s two strength workouts each week. Maybe it’s walking after dinner. Maybe it’s attending a weekly class. Maybe it’s working with a kinesiologist to develop a structured exercise program.
Start there.
As your strength, fitness and confidence improve, you can build from it.
Your September Reset Starts With One Step
You don’t need a new year or a perfect plan to start exercising again.
If you’ve been waiting for life to settle down before you get back into an exercise routine, September can be your reset.
Start smaller than you think you need to. Choose activities you enjoy. Schedule movement into your week. Give yourself room to adjust when life gets busy.
The goal isn’t to build a routine that works for two weeks.
It’s to build one that supports the life you want to live for years to come.
Ready to Build Your Exercise Routine in Barrie?
If you’re not sure where to start, our Registered Kinesiologists at Longevity Nexum can help you create an individualized exercise program based on your current abilities, goals and lifestyle.
Whether you’re looking to build strength, improve your fitness, manage pain or simply become more active, we’re here to help you find a sustainable place to start.
Book a free 15-minute consultation with Longevity Nexum and let’s talk about what getting back into an exercise routine could look like for you.
Written by Chelsey Torrance
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