People who don't exercise regularly often make excuses: "Too hot in summer," "Too cold in winter," or "Too lazy." Of course, not everyone enjoys exercising outdoors in 35-degree Celsius heat. If you can choose to avoid summer, then autumn is the "best time" to exercise. What is the best time? The crisp, cool autumn air eliminates excuses of being too hot or too cold. Autumn is actually very suitable for moderate-intensity aerobic exercise, which can strengthen cardiovascular function and improve blood circulation, helping to promote metabolism. It's also a good time for weight loss, and the following exercises are particularly suitable:

 

Racquet sports (badminton, table tennis, squash, etc.)

 

These have weight-loss benefits and also work all the muscles and joints in the body, helping to improve body shape and making them a great fat-burning exercise.

 

Jump rope

In terms of fat burning rate, jumping rope is the best choice. It engages all the muscles in the body, and 10 minutes of continuous jumping rope is equivalent to about an hour of jogging. Jumping rope is also an effective way to reduce water retention. However, if you have groin pain, this exercise is not suitable.

 

Hiking

Hiking has become a popular sport recently. Besides being convenient for "checking off" photos, it offers numerous benefits, including protection for muscles, joints, and bones. It also improves blood circulation, prevents osteoporosis, and slows down bone aging. In other words, hiking is an ideal weight-loss exercise; its moderate intensity and relatively long duration ensure effective slimming.

 

Cycling

Another good option is cycling outdoors. Hong Kong has seen a significant increase in cycling parks in recent years. Cycling offers two main benefits simultaneously: training lower limb muscles and burning fat.

 

Jogging

Jogging helps prevent arteriosclerosis. Studies have found that patients with hypertension, hyperlipidemia, and hyperglycemia ("the three highs") experienced a significant increase in good cholesterol, a gradual decrease in blood sugar levels, and maintained normal blood pressure after nine months of jogging. Jogging for at least 30 minutes three days or more per week can increase brain cell growth and slow down aging symptoms. In addition, weight loss doesn't necessarily require vigorous exercise; jogging can also achieve this effect. Jogging engages the thigh muscles (quadriceps and hamstrings), and maintaining a jogging pace of 30-40 minutes each time can help burn fat and lose weight. Proper jogging means feeling relaxed and able to chat with someone nearby.

 

When exercising, pay attention to the following three key points:

 

Can you get dehydrated exercising in autumn?

Compared to summer, a common misconception arises when exercising in autumn – reduced sweating leads to the mistaken belief that you don't need to drink water. However, the body still needs to replenish fluids during exercise to avoid dehydration.

 

Can exercise turn into a cold?

Another easily overlooked point is the greater temperature fluctuations in autumn, making it easy to catch a cold. Although your body will feel warm during exercise, the sweat-soaked clothes combined with a cool breeze afterward can easily lead to a cold! Nosebleeds after exercise?

 

Dry autumn weather is a common concern, making it easy to overlook common issues during exercise such as chapped lips, dry throat, and even nosebleeds. In such cases, consider drinking some moisturizing beverages after exercise, such as pear juice, honey water, or sugarcane juice. This can moisturize your body while you exercise, but be mindful of sugar intake, otherwise it will have the opposite effect!