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Thanksgiving Day has come and gone and we are in full BC autumn weather. It’s dark when you wake up and you reach for your umbrella and rain boots too often as you head out the door.

In summer we see an increase in many sport specific injuries during the warm weather as weekend warriors are out in full force from their off-season hibernation. But I tend to think about all the clients who disappear during the summer months, not because they are away, but because they are feeling better. Feeling better simply because they are getting out and being active. Active does not have to mean training for marathons, doing the Grouse Grind, or an intense sporting activity. They are just outside more frequently and for longer duration. The summer days are long and warm, so the Sea Wall is packed with people, bike routes are busy, and people are just outside moving around. I have clients whose job requires them to sit for many hours a day and if they are lucky, they get to stand for a portion of it at their brand new standing desk meant to alleviate their back or neck issues. Then they drive or bus home – more sitting, get home and relax on the couch – more sitting, eat dinner – more sitting, watch 3 episodes on Netflix – more sitting and then go to bed – no moving for 6-8 hours. But in the summer, many of them incorporate biking/walking to work, going out for a walk at lunch or after dinner, or even join a running group. So what changes in their life that alters their behaviour every year? The most common denominator is the weather. It’s dark before and after work, it rains (a lot) in Vancouver, and it’s colder.

If you can relate, try incorporating some of these strategies this autumn:

1. Proper clothing and footwear are key – there is no shortage of quality outdoor gear in this city
2. USE your new fancy gear that is meant to protect you from the elements.
3. Those who use transit, try getting off the bus a few stops early and spend less time in the BC Transit steam sauna
4. Recruit friends – during the summer many activities revolve around social gatherings
5. Join a running/walking group – there is a sense of accountability and commitment when registering and paying for a class/group
6. Register for a 3-month membership at one of several fitness/yoga studios in your area
7. Try hot yoga if you are averse to winter conditions
8. At the very least, find your yoga mat that stays rolled up under the bed and lie down on it to do some simple stretches/foam roll while you binge on Netflix or watch Canuck games like I do
9. Store that yoga mat so that its visible. You are more like to use it.

Happy autumn! We hope that incorporating some activity this fall will keep you healthy and pain free. But if you run into some trouble, our team at PhysioWorks will gladly help you get back on track.

Rob Iwasaki, BScPT, BScKin, Clinical STOTT Pilates, CAFCI, IMS