October 16, 2025 - Behnaz Atree, MD
Nothing beats October in Raleigh, my favorite time of year. I love feeling the crisp, cool air when stepping out in the mornings and my farmers market trips to pick out pumpkins for the porch and mums for the yard. Fall brings our yearly trip to the North Carolina State Fair to marvel at the Fall exhibits, and for my family, Carolina Hurricanes opening night is always an event! But above all, I look forward to going on walks in our neighborhood and on the greenway, taking in the rich colors of the changing foliage, feeling the crunch of the leaves underfoot and reveling in autumn’s soft golden glow.
Walking in the fall is more than just exercise, it is an experience for the body and mind. On a physical level, walking supports cardiovascular health, keeps blood sugar steady and strengthens muscles and bones, but the cooler fall weather makes it easier to walk longer or at a quicker pace without overheating, which helps build endurance. This cooler weather creates the perfect environment to stay active, whether it is a gentle stroll through the neighborhood or a crisp walk on one of the Capital Area Greenway trails.
Spending time outdoors in the fall also supports mental well-being. It has been shown to produce greater physiological relaxation compared to other seasons. This is due to cooler, moderate temperatures, and fall light conditions, which contribute to mood enhancement and reduced anxiety. It increases parasympathetic activity (rest and digestion), decreases sympathetic (fight or flight) activity, decreases stress hormone (cortisol), and increases frontal cortex activity, which are all associated with relaxation and attention.
Beyond the measurable benefits, fall walking offers something even more important – a chance to slow down and connect. The sensory details of autumn—the scent of earth and pine, the play of light through crimson and gold leaves—encourage mindfulness. Each walk becomes not just movement, but a grounding practice, reminding us to breathe deeply, notice our surroundings, and find joy in small moments.
There is a deep calm in autumn walking. As you move, your body warms, your mind clears, and every breeze carries a promise of renewal. So, step out and nurture your body, mind, and spirit while savoring the fleeting beauty of the season.
Source: Physiological and Psychological Effects of a Walk in Urban Parks in Fall – International Journal of Environmental Research and Public Health, 2015 Chorong Sol et al
