Fall Fitness for Attorney Well-Being: Simple Ways to Move and Refresh After Work

As autumn arrives and the air turns crisp, it’s the perfect time for attorneys to step outside, stretch, and focus on their well-being. Between client calls, court appearances, and long hours at the desk, finding time for exercise can seem impossible—but even brief, intentional movement can make a significant difference in both physical health and mental clarity.

Step Outside
A brisk evening walk or light jog through your neighborhood or a local park can help you decompress after a demanding day. Fall’s cooler weather and colorful scenery make it easy to enjoy 20–30 minutes of movement while letting your thoughts settle. On weekends, consider a short hike or nature walk to recharge and reconnect with your surroundings. But also remember to stay social. Plan regular coffee chats, walks or video calls with friends/family. Isolation tends to worsen seasonal mood dips, so small doses of connection help a lot.

Move Indoors
At home, short and simple routines can go a long way. Try 10-minute stretching or yoga sessions to release tension in your neck, shoulders, and lower back. A few sets of bodyweight exercises—squats, push-ups, lunges, or planks—can strengthen your body and boost energy without any equipment. Even small habits, like standing on one leg while brushing your teeth or practicing mindful breathing before bed, contribute to greater balance and focus. Also consider a light therapy lamp. A 10,000-lux light therapy box used for 20-30 minutes in the morning can be highly effective for seasonal depression.

Why It Matters
Regular movement isn’t just about fitness—it’s about sustainability in a demanding profession. Exercise helps lower stress, sharpen focus, and promote emotional resilience, allowing you to better serve clients while maintaining your own well-being.

This fall, take advantage of the season’s cooler air and slower pace to reset, move more, and invest in your health—the foundation of every successful practice.

Are You Feeling “SAD”?

Seasonal Affective Disorder (“SAD”), or seasonal depression, is very common as we transition from summer to fall, and the days shorten and get cooler. Here’s how to spot and avoid SAD before it takes hold:

How to Spot Seasonal Affective Disorder

  • Changes in Mood and Energy
    • Feeling unusually sad, low, or irritable as the days shorten.
    • A noticeable drop in motivation or energy — even for things you normally enjoy.
  • Sleep Pattern Shifts
    • Sleeping more than usual but still feeling tired.
    • Trouble getting out of bed or staying alert during the day.
  • Cravings and Weight Changes
    • Strong cravings for carbs and sugar, often leading to weight gain.
    • Eating more out of comfort or boredom.
  • Social Withdrawal
    • Avoiding social activities or finding yourself “hibernating” more than usual.
    • Turning down invitations you’d normally accept.
  • Difficulty Concentrating
    • Trouble focusing, making decisions, or getting through work efficiently.

If you notice several of these symptoms that come back each fall or winter, it may be SAD or a milder version often called “seasonal blues.”

How to Avoid or Minimize SAD

  • Start Early with Light Exposure
    • Get outside within an hour of waking — morning sunlight is powerful for your body clock.
    • Consider a light therapy lamp (10,000 lux, UV-free) for 20–30 minutes each morning starting in early fall.
  • Stick to a Routine
    • Keep a consistent sleep and wake schedule, even on weekends.
    • Eat balanced meals and avoid skipping breakfast — your body relies on rhythm and consistency in darker months.
  • Exercise Regularly
    • Aim for at least 30 minutes of physical activity, 3–5 times per week.
    • Outdoor walks in daylight hours are ideal.
  • Stay Connected
    • Schedule time with friends or family — social connection protects mental health.
    • Join a group, club, or volunteer project to maintain engagement.
  • Check Your Vitamin D
    • Low vitamin D levels can worsen seasonal mood issues. Ask your doctor about testing or supplementation.
  • Use Mindfulness or Therapy Tools
    • Meditation, journaling, or cognitive-behavioral strategies help manage negative thoughts.
    • If symptoms persist or worsen, see a mental health professional early — SAD responds well to treatment.