A few adjustments keep summer benefits going in fall

Some healthy habits feel easier in the summer. We have added daylight, more opportunities to be outdoors, fresh produce from local markets and perhaps a little more flexibility in our schedules.

As the weather cools and darkness comes early, some of those routines become less convenient. Rather than abandoning them, what if we ask: What's the fall version of this habit? The trick is to swap, not stop.

Here are some ideas on how to give your summer habits a seasonal makeover.

Movement: A fresh fall routine

If walking, running or biking is part of your summer habits, a few extra layers and a little attention to daylight hours may be all it takes to keep the routine. Fall chores including raking leaves, clearing yard debris and planting bulbs, offer various ways to get some exercise. Small increments of time spent moving throughout your day add up. On rainy or icy days, have an indoor alternative so the weather doesn't put your movement plans on hold. Indoor options may include a gym membership, online fitness classes and house cleaning. Everything counts. You could also try a multiclass pass at a fitness studio to try different workouts.

Food: Fall comfort

Fresh fruits and vegetables are still in abundance, though berries, sweet corn and tomatoes may not top our list now. As farm markets close for the year, we can swap out quick simple salads for meals that are a bit more satisfying. Roasted vegetables, hearty soups, apples, pears, warm grain bowls and comforting meals built around seasonal ingredients hit the mark. Fall doesn't have to mean abandoning fresh foods for heavy, fat-laden meals.

Sleep: Calming nighttime routine

It's easy to get used to summer's late sunsets, evenings outdoors and more relaxed bedtimes that can make an ordinary day feel like a mini-vacation. But a little structure can help us protect sleep as our schedules change. Nothing drastic needs to happen. If you’ve gotten a bit lax with bedtime, try creating a regular wind-down routine. A good practice is to dim the lights, put away screens and give yourself time to settle before bed. You may find that you are inclined to go to bed a bit sooner with earlier sunsets, making it easier to maintain a consistent bedtime.

Connection: Fall get-togethers

Spontaneous backyard barbecues, neighborhood picnics, outdoor concerts, watching fireflies on the patio and sunset strolls are just a few memories of summer. Maintaining social connections need more planning once vacations end, kids go back to school and indoor tasks become priority. These connections are part of our well-being and deserve a place on the calendar. Sign up for a class, set up a weekly coffee date, plan a soup supper, invite a friend to take a walk, meet your people at the gym or start a book club — with healthy snacks, of course.

Personal time: Fall curiosity

Healthy living isn't just about what we eat or how much we exercise. Enjoyment and mental engagement matter. Personal time may need a seasonal adjustment. If you enjoyed leisurely mornings savoring your coffee on the patio or spending time tending to your flower or vegetable garden, find a fall-friendly way to keep that time for yourself. Head to the library to discover your next engaging read, try a creative project, take a fall-color drive or finally explore something you've been curious about. The activity may change, but making a little room for yourself on the calendar is worth it.

As you settle into fall and pull out your favorite sweater, take a moment to think about which summer habits you'd like to keep. What might need a little tweaking? Try one small swap this week. You may find that a simple change is all you need to keep a good thing going. Keep the habit. Change the season.