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Thriving Through Seasonal Change: How Fall Affects Your Body and Health

  • Writer: Marquette Physical Therapy
    Marquette Physical Therapy
  • Oct 14
  • 3 min read

Contributed by: Marquette Physical Therapy


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As we transition from summer to fall, the cooler weather and shorter days can affect more than just our routines. They can also influence how our bodies feel and function. For women in their 40s, 50s, and beyond, this seasonal shift can play a significant role in joint health, energy levels, and even immune resilience. Understanding the science behind these changes can help you stay proactive and healthy this season.


1. Joint Stiffness and Weather Changes

Many women notice that their joints feel stiffer or achier as the temperature drops. While research is still mixed, studies suggest that barometric pressure and temperature changes may influence joint pain, especially in people with arthritis (McAlindon et al., 2007, Annals of the Rheumatic Diseases). Cooler weather may also reduce circulation, making muscles and connective tissues less pliable.


What helps: Gentle daily mobility exercises, such as stretching or yoga, improve joint lubrication and reduce stiffness. A consistent walking routine has been shown to decrease arthritis-related pain and improve function (Bennell et al., 2015, Arthritis & Rheumatology).


2. Seasonal Impact on Physical Activity

Research shows that physical activity levels decline in the fall and winter months due to shorter daylight hours and cooler weather (Tucker & Gilliland, 2007, Health & Place). Reduced movement not only affects cardiovascular fitness but also bone density, muscle mass, and mood.


What helps: Aim for at least 150 minutes of moderate activity per week, per the CDC guidelines. Even short bouts, such as 10-minute brisk walks during the day, can counteract the seasonal dip in activity.


3. Immune Health in Cooler Months

Fall ushers in the start of cold and flu season. Studies show that moderate, consistent exercise boosts immune defense, while inactivity or overtraining can weaken it (Nieman & Wentz, 2019, Journal of Sport and Health Science). Adequate sleep and hydration also play a major role in supporting immune function.


What helps: A balanced mix of cardiovascular, strength, and flexibility training keeps your immune system strong. Adding seasonal produce rich in vitamins A and C, like pumpkins, squash, and apples, can further support immune health.


4. Mental Health and Seasonal Change

With shorter days and less sunlight, some women may notice changes in mood or energy levels. Seasonal Affective Disorder (SAD) affects up to 10% of the U.S. population, especially women over 40 (Magnusson & Boivin, 2003, Dialogues in Clinical Neuroscience). Regular exercise, particularly outdoor activity in natural light, has been shown to improve mood and reduce depressive symptoms.


What helps: Schedule outdoor walks during daylight hours whenever possible. Even 20–30 minutes a day of natural light exposure can make a meaningful difference.


5. Why a Physical Therapist Can Help

As physical therapists, we see firsthand how seasonal changes affect the body, whether it’s increased joint pain, decreased activity, or motivation challenges. By creating a tailored exercise program, teaching joint-protection strategies, and improving mobility, we can help you feel strong and resilient through the changing seasons.


Final Takeaway

Fall is a beautiful season of change, but it’s also a time when our bodies may need extra support. By staying consistent with movement, layering for outdoor activity, and being mindful of immune and mental health, you can enter the cooler months feeling your best. If stiffness, pain, or low energy are holding you back, a physical therapist can help you create a personalized plan to thrive all season long.


Marquette Physical Therapy has two locations - Leawood & De Soto, KS. We treat one-on-one with a focus on manual therapies with specialties in Graston Technique™, Dry Needling, Pelvic Floor, Vestibular/Concussion, golf, and diagnostic ultrasound.


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