Shaping Up: The autumn reset – five habits to feel better before winter

The summer is over, the kids are back at school and the evenings are getting darker. Before we know it, Christmas will be here.

This is why I think autumn is a great time to look at your routine.

Not because you need to go on a strict diet or suddenly start training every day.

Just make a few small changes now that will help you feel better as we head into winter.

Here are five habits I would start with.

1. Get back into a routine

Try to have regular times for getting up, eating meals, exercising and going to bed. When your days have a bit more structure, it becomes much easier to stay on track.

2. Walk every day

You do not need to walk for hours. A 20 or 30 minute walk can make a big difference to your fitness, mood and energy.

Make the most of the daylight when you can. Get out at lunchtime or go for a walk after work before it gets dark.

3. Build some strength

Strength training is important at every age. It helps you build and maintain muscle, supports your joints and makes everyday things easier.

You do not need to lift heavy weights either. Bodyweight exercises, resistance bands and simple weights can all be effective.

Try to include two strength sessions each week.

4. Get your sleep right

As the evenings get darker, it can be tempting to stay up late watching television.

Try getting back into a regular bedtime instead.

A good night's sleep can improve your energy, mood and concentration and make it much easier to stay active the following day.

5. Plan your meals

When you are tired and hungry, it is easy to reach for a takeaway.

Spend a few minutes planning your meals for the week. You do not need to make complicated recipes. Just have a few simple meals ready that you know the family enjoys.

The aim is not to be perfect.

You will still have takeaways, nights out and treats. That is part of life.

The idea is simply to make the healthy choice a little easier most of the time.

You also do not need to wait until January.

If you make a few small changes now, you could head into the New Year already feeling fitter, stronger and healthier.

So forget the January rush.

Use autumn as your fresh start.

Start small, keep it simple and build habits that you can actually stick to.

WORKOUT

AUTUMN RESET

You do not need to wait until January to start feeling fitter.

This quick workout is a simple way to get moving now and build some momentum before winter arrives.

Format

40 seconds work

20 seconds rest

Complete all five exercises for two rounds.

Exercises

Reverse Lunges

Dumbbell Deadlifts

Incline Press Ups

Alternating Knee Raises

Russian Twists

I always advise a light warm up before you start and a good stretch afterwards.

You do not need to completely change your lifestyle. A few simple habits, repeated regularly, can make a big difference.

RECIPE

Honey Garlic Chicken Traybake

Serves 4

Ingredients

4 chicken breasts

500g baby potatoes, halved

2 carrots, chopped

1 red pepper, chopped

1 red onion, cut into wedges

2 tablespoons honey

2 tablespoons light soy sauce

2 cloves garlic, crushed

1 tablespoon olive oil

1 teaspoon dried mixed herbs

Black pepper

Method

Preheat the oven to 200°C.

Put the potatoes, carrots, pepper and onion into a large roasting tray.

Mix the honey, soy sauce, garlic, olive oil and herbs together.

Place the chicken on top of the vegetables and pour over the sauce.

Roast for 30 to 35 minutes until the chicken is cooked through and the vegetables are tender.

Serve straight from the tray.

A simple one tray meal with plenty of flavour and very little washing up.