Strong, Steady, and Sugar-Smart: Healthy Habits for October
October brings cooler air, falling leaves, and yes… bowls of Halloween candy on every counter. It’s also a season of change, which makes it the perfect time to check in on the habits that keep us healthy, strong, and energized.
Let’s talk about two simple but powerful wellness habits: moving in ways you love and being smart about sugar.
The Best Exercise as We Age (It’s Not What You Think)
What’s the best type of exercise for healthy aging? Here’s the trick (and the treat): the one you’ll actually stick with.
It’s not about chasing the latest fitness trend or punishing yourself with workouts you dread. Consistency beats intensity every time. When you find movement you enjoy, you’ll be more likely to show up for it day after day, week after week and that’s where the real results happen.
Here are a few tricks to keep in mind:
Strength training: As we age, we naturally lose muscle mass and bone density. Lifting weights (or using resistance bands, or even bodyweight moves) helps us stay strong, steady on our feet, and supports bone health. There are plenty of apps that can guide you in building a routine at home or at the gym. I’m currently using and loving Gymverse.
Walking: Simple, accessible, and one of the best ways to boost cardiovascular health, improve mood, and support longevity. Walking can be more fun if you do it with friends, listen to an audiobook or podcast, or explore an interesting new route.
Fun counts too: Dancing in your kitchen, playing pickleball, gardening, or biking with friends all count as movement. If it gets your body moving and makes you smile, it’s worth it.
Mindset matters: Check out the study Mind-Set Matters: Exercise and the Placebo Effect. Hotel workers who were told their daily cleaning counted as exercise had improvements in weight, blood pressure, and body fat even though their activity didn’t change. Those who weren’t told this saw no such benefits. This shows that how we think about movement can boost its effects. So, if you enjoy walking, dancing, or gardening, consider it real exercise to make it truly count!
The goal isn’t perfection. It’s finding something you enjoy enough to keep going season after season. Start with one thing you love and build from there.
Sugar Smarts for Halloween
October also brings plenty of treats, which can lead to sugar overload. Avoiding sugar doesn’t have to mean avoiding fun. Here are a few simple ways to stay balanced:
Shop smart: If you love giving out candy to trick-or-treaters on Halloween, do your candy shopping that afternoon. The longer candy sits in your house, the harder it can be to resist. If you can’t buy it the same day, store it somewhere out of sight.
Choose candy wisely: Buy your least favorite candy to hand out or just be the house that gives out healthier or non-food options like playdough. (Yes, I’ve done this, and my kids were not thrilled!)
Keep healthier options around to satisfy cravings for sweets: Seasonal fruits like apples, pears, pomegranates, and clementines are naturally sweet and festive too.
The goal isn’t restriction; it’s mindfulness. Make it easier on yourself to choose well. And if you really want a piece of your favorite candy, have it, enjoy it, and then return to nourishing foods that support your energy and mood.
The surprising thing is that the more you stick to natural sugar, like with fruit, the more you enjoy its natural sweetness. Just ask my former Tootsie Roll and Skittle-loving self. I never would have thought there would come a time when I couldn’t handle artificial sweetness. We all have the power to change.
Mindful Reflection
What’s one type of movement you can commit to because you actually enjoy it?
What’s one small sugar-smart shift you can make this month?
Small changes done consistently lead to big results over time. Let’s make this season about feeling good in our bodies, enjoying the moments, and finding balance along the way.
Looking for support in building habits that last? I’d love to help. Reach out to learn more about coaching sessions and how we can create a wellness plan that works for you.
