{"id":50827,"date":"2025-09-25T09:59:43","date_gmt":"2025-09-25T08:59:43","guid":{"rendered":"https:\/\/www.moveitorloseit.co.uk\/?p=50827"},"modified":"2025-09-25T10:08:33","modified_gmt":"2025-09-25T09:08:33","slug":"your-autumn-wellness-guide-vitamin-d-movement-and-more","status":"publish","type":"post","link":"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/your-autumn-wellness-guide-vitamin-d-movement-and-more\/","title":{"rendered":"Your Autumn Wellness Guide: Vitamin D, Movement and More"},"content":{"rendered":"<h4 class=\"s4\"><span class=\"s2\">Top Tips for Autumn: Stay <\/span><span class=\"s2\">h<\/span><span class=\"s2\">ealthy, <\/span><span class=\"s2\">s<\/span><span class=\"s2\">trong and <\/span><span class=\"s2\">e<\/span><span class=\"s2\">nergised<\/span><\/h4>\n<p class=\"s6\"><span class=\"s5\">As the days get shorter and the air turns crisp, autumn brings a wonderful chance to enjoy colourful walks, cosy evenings and warming foods. But it can also bring challenges \u2013 darker mornings, lower energy levels, and less time spent outdoors. That\u2019s why autumn is the perfect time to focus on small, positive steps that will keep you active, healthy and feeling your best right through to winter.<\/span><\/p>\n<h6 class=\"s6\"><strong><span class=\"s5\">Here are our top tips to embrace the season.<\/span><\/strong><\/h6>\n<p class=\"s4\"><strong><span class=\"s2\">1.Keep <\/span><span class=\"s2\">m<\/span><span class=\"s2\">oving, <\/span><span class=\"s2\">e<\/span><span class=\"s2\">ven as <\/span><span class=\"s2\">t<\/span><span class=\"s2\">emperatures\u00a0<\/span>drop<\/strong><\/p>\n<p class=\"s6\"><span class=\"s5\">It can be tempting to slow down when the weather turns cooler, but regular movement is essential for maintaining strength, flexibility and balance. Autumn is also a great season to get outside for a brisk walk and enjoy the beautiful colours of the changing leaves.<\/span><\/p>\n<p class=\"s6\"><span class=\"s2\">Top tips for staying active this autumn:<\/span><\/p>\n<ul>\n<li class=\"s8\"><span class=\"s5\">Dress in layers so you can stay comfortable as you warm up.<\/span><\/li>\n<li class=\"s8\"><span class=\"s5\">If it\u2019s too wet or chilly outside, try an indoor activity such as a Move it or <\/span><span class=\"s5\">Lose<\/span>\u00a0<span class=\"s5\">it class, dancing in the living room, or following a short online session with the <a href=\"https:\/\/www.moveitorloseitclub.co.uk\/free-trial\/\">Move it or Lose it online club<\/a><\/span><span class=\"s5\">.<\/span><span class=\"s5\">\u00a0<\/span><\/li>\n<li class=\"s8\">Break up sitting time at home with regular \u201cmovement snacks\u201d \u2013 a stretch, a few sit-to-stands, or a gentle march on the spot all count.<\/li>\n<\/ul>\n<p class=\"s6\"><span class=\"s5\">Remember: every bit of movement adds up and makes a difference.<\/span><\/p>\n<p class=\"s4\"><strong><span class=\"s2\">2. Nourish <\/span><span class=\"s2\">y<\/span><span class=\"s2\">our <\/span><span class=\"s2\">b<\/span><span class=\"s2\">ody with <\/span><span class=\"s2\">s<\/span><span class=\"s2\">easonal <\/span><span class=\"s2\">f<\/span><span class=\"s2\">oods<\/span><\/strong><\/p>\n<p class=\"s6\"><span class=\"s5\">Autumn is <\/span><span class=\"s5\">harvest<\/span><span class=\"s5\"> season, making it a fantastic time to fill your plate with nutrient-rich foods that support energy, immunity and bone health.<\/span><\/p>\n<ul>\n<li class=\"s8\"><span class=\"s2\">Root vegetables<\/span><span class=\"s5\"> such as carrots, sweet potatoes and parsnips are warming, filling and packed with vitamins.<\/span><\/li>\n<li class=\"s8\"><span class=\"s2\">Dark leafy greens<\/span><span class=\"s5\"> like kale, spinach and cabbage are excellent sources of calcium and vitamin K, both important for bone health.<\/span><\/li>\n<li class=\"s8\"><span class=\"s2\">Apples, pears and plums<\/span><span class=\"s5\"> provide fibre to support digestion.<\/span><\/li>\n<li class=\"s8\"><span class=\"s2\">Oily fish<\/span><span class=\"s5\">\u00a0(like salmon, mackerel and sardines) are rich in omega-3 fatty acids and vitamin D.<\/span><\/li>\n<\/ul>\n<p class=\"s6\"><span class=\"s5\">Why not try making hearty soups or stews that combine vegetables, beans or lentils for a nourishing, budget-friendly meal?<\/span><\/p>\n<p class=\"s4\"><strong><span class=\"s2\">3. Prioritise <\/span><span class=\"s2\">s<\/span><span class=\"s2\">leep and <\/span><span class=\"s2\">r<\/span><span class=\"s2\">outine<\/span><\/strong><\/p>\n<p class=\"s6\"><span class=\"s5\">As the nights draw in, it\u2019s easy for sleep routines to shift. Good quality rest is vital for recovery, mood and overall health.<\/span><\/p>\n<ul>\n<li class=\"s8\"><span class=\"s5\">Aim for a regular bedtime and wake-up time.<\/span><\/li>\n<li class=\"s8\">Create a calming evening routine, such as reading or stretching.<\/li>\n<li class=\"s8\">Try to get outside for daylight exposure each morning, which helps regulate your body clock.<\/li>\n<\/ul>\n<p class=\"s4\"><strong><span class=\"s2\">4. Look <\/span><span class=\"s2\">a<\/span><span class=\"s2\">fter <\/span><span class=\"s2\">y<\/span><span class=\"s2\">our Vitamin D <\/span><span class=\"s2\">l<\/span><span class=\"s2\">evels<\/span><\/strong><\/p>\n<p class=\"s6\"><span class=\"s5\">In the UK, we can only make vitamin D from sunlight between April and September. From\u00a0<\/span><span class=\"s2\">October to March<\/span><span class=\"s5\">, the sun isn\u2019t strong enough for our bodies to produce it, which is why vitamin D is sometimes called the \u201csunshine vitamin.\u201d<\/span><\/p>\n<p class=\"s6\"><span class=\"s5\">Vitamin D is essential for:<\/span><\/p>\n<ul>\n<li class=\"s8\"><span class=\"s2\">Bone health<\/span><span class=\"s5\"> \u2013 helping to absorb calcium and reduce the risk of fractures.<\/span><\/li>\n<li class=\"s8\"><span class=\"s2\">Muscle function<\/span><span class=\"s5\"> \u2013 keeping us strong and steady.<\/span><\/li>\n<li class=\"s8\"><span class=\"s2\">Immune health<\/span><span class=\"s5\">\u00a0\u2013 supporting the body\u2019s defences against illness.<\/span><\/li>\n<\/ul>\n<p class=\"s6\"><span class=\"s5\">It\u2019s not just supplements and food that matter \u2013 exercise itself can boost vitamin D levels! New research shows that exercise helps release vitamin D from fat stores, increasing levels of the active form in the body. That means staying active is a powerful way to keep your bones, muscles and immune system strong through the colder months.<\/span><\/p>\n<p class=\"s6\"><span class=\"s5\">So<\/span><span class=\"s5\"> the message is clear:\u00a0<\/span><span class=\"s2\">keep moving to maximise your vitamin D.<\/span><\/p>\n<p class=\"s4\"><span class=\"s2\">Sources of vitamin D<\/span><\/p>\n<ul>\n<li class=\"s8\"><span class=\"s2\">Supplements<\/span><span class=\"s5\">: The NHS recommends everyone consider a daily 10 microgram (400 IU) vitamin D supplement during autumn and winter. Where possible, choose vitamin D3.<\/span><\/li>\n<li class=\"s8\"><span class=\"s2\">Food sources<\/span><span class=\"s5\">:<\/span>\n<ul>\n<li class=\"s8\">Oily fish (salmon, sardines, mackerel)<\/li>\n<li class=\"s8\">Eggs<\/li>\n<li class=\"s8\">Fortified foods such as cereals and plant milks<\/li>\n<li class=\"s8\">Sun-exposed mushrooms and tofu (for vegetarians and vegans)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p class=\"s6\"><span class=\"s5\">If you follow a vegetarian or vegan diet, look out for\u00a0<\/span><span class=\"s2\">plant-based supplements<\/span><span class=\"s5\">\u00a0that contain vitamin D3 derived from lichen (instead of lanolin).<\/span><\/p>\n<p class=\"s4\"><strong><span class=\"s2\">5. Stay <\/span><span class=\"s2\">c<\/span><span class=\"s2\">onnected and <\/span><span class=\"s2\">s<\/span><span class=\"s2\">ocial<\/span><\/strong><\/p>\n<p class=\"s6\"><span class=\"s5\">The darker months can sometimes feel isolating. Staying connected is just as important for wellbeing as diet and exercise.<\/span><\/p>\n<ul>\n<li class=\"s6\"><span class=\"s5\">Join a local Move it or <\/span><span class=\"s5\">Lose<\/span> <span class=\"s5\">it<\/span><span class=\"s5\"> class to combine fitness with friendship.<\/span><\/li>\n<li class=\"s6\"><span class=\"s5\">Arrange regular <\/span><span class=\"s5\">catch-ups<\/span><span class=\"s5\"> with friends, even if it\u2019s just a quick phone call.<\/span><\/li>\n<li class=\"s6\">Volunteer or get involved in a local community group \u2013 giving your time is a great way to boost mood and purpose.<\/li>\n<\/ul>\n<p class=\"s6\"><strong><span class=\"s2\">6. Embrace the <\/span><span class=\"s2\">s<\/span><span class=\"s2\">eason<\/span><\/strong><\/p>\n<p class=\"s6\"><span class=\"s5\">Finally, autumn can be a time of joy and beauty if we lean into it. Notice the colours, enjoy warming foods<\/span> <span class=\"s5\">and make the most of the cosy evenings. Gratitude for the small things can go a long way to supporting positive mental health.<\/span><\/p>\n<p class=\"s6\"><span class=\"s5\">Autumn is about preparing your body and mind for winter. By staying active, eating nourishing seasonal foods, keeping your vitamin D topped up, and staying connected with others, you\u2019ll be giving yourself the best chance of enjoying the season with energy and confidence.<\/span><\/p>\n<p class=\"s6\"><span class=\"s5\">And remember \u2013 with every stretch, step and smile, you\u2019re investing in your health and independence. <\/span><span class=\"s5\">So<\/span><span class=\"s5\"> keep moving, because if you don\u2019t\u2026 you might lose it!<\/span><\/p>\n<p class=\"s11\">\n","protected":false},"excerpt":{"rendered":"<p>Top Tips for Autumn: Stay healthy, strong and energised As the days get shorter and the air turns crisp, autumn brings a wonderful chance to enjoy colourful walks, cosy evenings and warming foods. But it can also bring challenges \u2013 darker mornings, lower energy levels, and less time spent outdoors. That\u2019s why autumn is the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":50828,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[10],"tags":[],"class_list":["post-50827","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-ageing"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.3 (Yoast SEO v26.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Autumn Wellness Guide: Embrace the Season&#039;s Changes - Move it or Lose it<\/title>\n<meta name=\"description\" content=\"Stay healthy this season with the Autumn Wellness Guide: essential tips for maintaining activity and wellness in autumn.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/your-autumn-wellness-guide-vitamin-d-movement-and-more\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Your Autumn Wellness Guide: Vitamin D, Movement and More\" \/>\n<meta property=\"og:description\" content=\"Stay healthy this season with the Autumn Wellness Guide: essential tips for maintaining activity and wellness in autumn.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/your-autumn-wellness-guide-vitamin-d-movement-and-more\/\" \/>\n<meta property=\"og:site_name\" content=\"Move it or Lose it\" \/>\n<meta property=\"article:published_time\" content=\"2025-09-25T08:59:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-25T09:08:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.moveitorloseit.co.uk\/wp-content\/uploads\/Autumn-wellness-2025-blog.png\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"MIOLI Manager\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"MIOLI Manager\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/your-autumn-wellness-guide-vitamin-d-movement-and-more\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/your-autumn-wellness-guide-vitamin-d-movement-and-more\/\"},\"author\":{\"name\":\"MIOLI Manager\",\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/#\/schema\/person\/bb7bcf44a3600e695ad7f0d37e3e75bd\"},\"headline\":\"Your Autumn Wellness Guide: Vitamin D, Movement and More\",\"datePublished\":\"2025-09-25T08:59:43+00:00\",\"dateModified\":\"2025-09-25T09:08:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/your-autumn-wellness-guide-vitamin-d-movement-and-more\/\"},\"wordCount\":845,\"publisher\":{\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/your-autumn-wellness-guide-vitamin-d-movement-and-more\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.moveitorloseit.co.uk\/wp-content\/uploads\/Autumn-wellness-2025-blog.png\",\"articleSection\":[\"Healthy Ageing\"],\"inLanguage\":\"en-GB\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/your-autumn-wellness-guide-vitamin-d-movement-and-more\/\",\"url\":\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/your-autumn-wellness-guide-vitamin-d-movement-and-more\/\",\"name\":\"Autumn Wellness Guide: Embrace the Season's Changes - 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