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Key Points Fall is Americans’ favorite season, offering opportunities for baking, entertainment and travel. Running outdoors in fall supports immunity, mental health, and is easier than in heat or cold. Proper nutrition, hydration and sleep further enhance fall health benefits, say experts. Fall is America’s most beloved time of year. According to a recent survey, 45% of people surveyed named fall their favorite season. Summer ranked second, with 24% of people surveyed giving it the top honor. Perhaps you’re a baker who loves fall because of all the delicious recipes the season lends itself to, like apple pie, maple pecan muffins and pumpkin cheesecake. Or maybe you’re an entertainment buff and are relieved that summer reruns are over and all your favorite shows are back. Maybe you like to travel; virtually everywhere is beautiful this time of year. Fall can also be one of the best times of year for your health. Sure, it’s the start of cold season, but as long as you’re proactive about getting your flu shot and practicing good hygiene, there’s no need to be overly concerned. In fact, one Cleveland Clinic doctor we talked to shared a specific reason she loves fall because it’s scientifically shown to support health in several major ways. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 The Science-Backed Activity That Makes Fall Great for Your Health Dr. Tamanna Singh, MD, a clinical cardiologist and co-director of Cleveland Clinic’s Sports Cardiology Center, says that one fall activity that’s scientifically shown to support health is running outside. It’s something she personally loves about this time of year. “That first cool, crisp run after months of heat and humidity is incredible,” she says. “The cooler weather makes paces feel a bit more effortless and I love a nice, cool breeze. I also enjoy watching the leaves change and nature progress through seasonal transition. It’s an incredible view during runs.” Running in the summer heat can increase the risk of dehydration and overheating. Winter outdoor running comes with its own challenges, like difficulty taking deep breaths and keeping extremities warm. But fall hits the sweet spot. Related: Here’s What Happens to Your Body if You Run Every Day “Summer running can be a challenge because heat and humidity cause a greater demand on the body. We’re sweating more, losing more sodium, using more energy trying to cool our bodies and run at the same time, and we have to be sure that we are adequately hydrated and fueled to complete the run,” Dr. Singh says. Dr. Singh explains that while you may still sweat during your fall runs, you’re likely not sweating as much as during the summer, which means you’re not losing as much hydration and electrolytes. But she emphasizes that proper fueling and hydration are important year-round, not just when it’s hot out. And it’s still important to apply sunscreen too. Another benefit to running outside during fall? It supports immune health. Dr. Singh says this is primarily because it’s an opportunity to get vitamin D, which many people don’t get enough of. “Sunlight exposure offers greater vitamin D production, which is beneficial to the immune system,” she explains. Related: The One Blood Test Doctors Are Begging You To Get Every Fall On top of that, she points to scientific research showing that “forest bathing” (spending time in a forest) is linked to improved immune function due to increased exposure to phytoncides, which are volatile plant compounds produced by plants and animals for protection against harmful bacteria, insects or fungi. “When humans breathe these in, they can build more white blood cells specific to killing viruses,” Dr. Singh explains. Dr. Singh points out that running outside versus on the treadmill at the gym reduces germ exposure, another way it supports immune health. If you tend to feel more depressed or fatigued during fall and winter, running outside is one way to support your mental health. “Exposure to sunlight can help boost serotonin levels and stabilize mood. Spending time outdoors running is also a well-known energy boost and mood boost,” Dr. Singh says. Scientific research shows that when exercise is used in conjunction with cognitive behavioral therapy, it can be especially beneficial in helping with depression. Related: The One Habit Doctors Are Begging You To Break ASAP if You Don’t Want To Get Sick This Fall Other Ways To Support Your Health This Fall While running outside during fall can benefit health in many ways, it’s important to have other healthy habits in place too. For example, if you don’t fuel your body properly, you may not have the energy for your runs. To fuel your body properly, eat a pre-run meal or snack with carbohydrates and a meal or snack with protein after your run. “Potassium-rich foods, like sweet potatoes and pumpkins, are great for recovery and cramps,” Dr. Singh says, adding that antioxidant-rich foods like tart cherries are also great for recovery. Need protein, but don’t have time to cook? She recommends a handful of nuts or seeds. Getting enough sleep is also important, not just so you have energy for your outdoor runs, but to support overall health. Fortunately, fall’s cooler temperature and longer dark hours set the stage for sleep. “Cooler temperatures help the body’s core temperature naturally go down, which promotes deeper, restorative sleep. Cooler temperatures and darker hours can also help the body in its production of melatonin because darkness signals the brain to start producing melatonin,” Dr. Singh says. As you can see, fall is the perfect time to turn over a new leaf and jumpstart your healthy habits. You’ll likely find yourself looking forward to your outdoor runs, a time to relax away from life’s stressors and appreciate nature’s beauty. And you’ll be supporting your mental and physical health in the process. Up Next: Sources: Dr. Tamanna Singh, MD, clinical cardiologist and co-director of Cleveland Clinic’s Sports Cardiology Center Fall is Americans’ favorite season, survey shows. CBS News. 2023 Heat stress and dehydration in adapting for performance: Good, bad, both, or neither? Temperature: Multidisciplinary Biomedical Journal. 2016 Vitamin D and the immune system. Journal of Investigative Medicine. 2011 The Effects of Forest Therapy on Immune Function. International Journal of Environmental Research and Public Health. 2021 The Benefits of Exercise for the Clinically Depressed. The Primary Care Companion To the Journal of Clinical Psychiatry. 2004 Athletes’ nutritional demands: a narrative review of nutritional requirements. Frontiers in Nutrition. 2024 Effect of long-term light, darkness and oral administration of melatonin on serum levels of melatonin. Biomedical Journal. 2016
