There’s something about fall that makes me want to reset everything.
The kids are back in school. Summer vacations are over. The weather is finally starting to cool down. And after months of schedules being all over the place, fall feels like the perfect opportunity to settle back into a routine.
But here’s what I’m not doing this fall:
Starting over.
Because after years of working out, trying different programs, losing weight, gaining some back, hitting goals, hitting plateaus, and learning what actually works for my body, I’ve realized that I don’t need another dramatic restart.
I need consistency.
And at this stage of my life, my definition of fitness has changed too.
I still love a good workout. I still want to challenge myself. I still have goals.
As a woman of a mature age of “40+”, I’m also thinking about strength, mobility, energy, stress, recovery, and being able to keep doing the things I love for decades to come.
So this fall, instead of asking:
“How hard can I go?”
I’m asking:
“What can I consistently do?”
And walking is becoming a much bigger part of that answer. Having my sweet mini poodle Nella helps me with that.
Disclosure: Some links on Breathe Chile may be affiliate links. If you make a purchase through one of these links, I may earn a small commission at no additional cost to you. Thank you for supporting Breathe Chile.
Walking Counts, Chile
For years, walking almost felt like the thing you did when you weren’t really working out.
Nope.
We’re done with that thinking.
Walking can be part of a serious fitness routine especially when you’re already strength training or simply want a low-impact way to move more.
And there are a few walking trends getting attention right now that I think are perfect for a fall reset.
1. Try Japanese Interval Walking
This one immediately caught my attention because it’s simple.
You alternate:
3 minutes brisk walking
3 minutes easy walking
Repeat that five times.
That’s it.
Thirty minutes and you’re done.
Research involving middle-aged and older adults has found improvements in blood pressure, thigh strength, and aerobic fitness using this interval-style approach compared with continuous moderate walking.
And I love that you can make it your own.
Your “fast” pace does not have to look like anyone else’s. The goal is simply to pick up your pace enough that you feel warmer and breathe a little harder, then recover.
No complicated equipment.
No crazy workout.
Just you, your sneakers, and 30 minutes. They even have an online timer that can help.
2. Turn Your Walk Into Moving Meditation
This one feels very Breathe Chile.
Walking yoga, or mindful walking, combines walking with breathing, body awareness, and sometimes gentle yoga movements.
And no, chile, you do not have to stop in the middle of the neighborhood and twist yourself into a pretzel. 😂
It can be as simple as paying attention to your breathing while you walk.
Try this:
Walk normally for about five minutes.
Then begin paying attention to your breath. You might inhale for four steps and exhale for six, adjusting the rhythm so it feels comfortable.
Relax your shoulders.
Notice your posture.
Feel your feet hitting the ground.
Look around you.
Actually be where you are.
Because sometimes movement doesn’t need to be about calories burned or rings closed.
Sometimes the walk itself can be the reset.
3. Stop Letting 10,000 Steps Boss You Around
I love tracking my steps, but here’s your permission slip:
Your step counter is not your report card.
One recent study looked specifically at people averaging fewer than 5,000 steps per day and found that those who reached a brisker pace during their most active minutes had a lower risk of early death than those walking at the slowest pace.
The important caveat: this was an observational study, so it shows an association and not proof that walking faster caused the difference.
But I still think there’s a useful takeaway here.
If 10,000 steps isn’t happening today, do what you can with the time you have.
Take the brisk walk through the parking lot.
Walk for 10 minutes at lunch.
Take your dog around the neighborhood.
Walk after dinner.
Those minutes count.
Movement doesn’t suddenly become worthless because your watch says 6,847 instead of 10,000.
4. Train for the Life You Want at 60, 70 and Beyond
This might be the biggest shift in how I think about fitness now.
I’m not just working out for the body I want today.
I’m training for my future body.
The American College of Sports Medicine’s 2026 fitness trends reflect that same shift. Programs for older adults ranked near the top of its worldwide trends survey, while exercise for mental health also continued climbing.
Fitness is becoming less about punishing ourselves and more about staying capable.
- I want to be strong.
- I want good balance.
- I want mobility.
- I want to travel.
- I want to carry my own bags.
- I want to get up off the floor without thinking twice about it.
- I want to keep lifting weights.
- I want to walk for miles while exploring a new city.
That’s fitness too.
And maybe that’s the kind of “before and after” we should be chasing.
Get Comfy and Get Moving
Can we also talk about one of my favorite parts of fall fitness?
The clothes. 😂
Give me a comfortable pair of yoga pants or leggings, a cozy top, my sneakers, and some crisp fall air, and I’m ready.
One thing I’ve learned is that movement doesn’t always have to look like a full-blown workout. Sometimes it’s a strength session at the gym. Sometimes it’s a 30-minute interval walk. Sometimes it’s stretching, walking yoga, or taking a few minutes to slow down and breathe.
And I want the Breathe Chile shop to reflect that lifestyle too.
So, if you’re joining me for this fall reset and need something comfy to walk, stretch, lounge, read or do a little bit of all of the above in, check out my Breathe Chile merch.
SHOP MY COMFY WALKING + YOGA FAVORITES
Because around here, we’re not choosing between the gym, a good book, and a little self-care.
We make room for all of it.
My Simple Fall Fitness Reset
Strength Training Is Still My Foundation
Now before you think I’ve traded my dumbbells for walking shoes, absolutely not. 😂
Walking is becoming a bigger part of my routine, but strength training is still my foundation.
I’ve been doing BODi workouts for years, and one thing I love about BODi is that I don’t have to do the workouts in my living room. I pull up my workout on my tablet, grab my headphones, and take BODi right to the gym with me.
That gives me the best of both worlds: I get the structure of following a program and trainer I enjoy, while having access to all the weights and equipment at my gym.
For my fall reset, I’m focusing on strength training about four days a week and using walking to complement those workouts rather than feeling like I need to pile on endless cardio.
Because especially at this stage of life, I’m not interested in just getting smaller.
I want to get stronger.
I want to maintain muscle. I want to challenge myself. And I want to build a body that’s going to keep carrying me through all the things I want to do as I get older.
Want to Work Out With Me?
If you’re looking for workouts you can do at home or take with you to the gym like I do, you can check out BODi through my affiliate link.
Try BODi with me and Save 15% when you use code KENDRAA1BODI
There are strength-training programs, cardio, mobility, yoga, cycling, walking workouts and plenty of options for different fitness levels, so you can find something that works for your season of life.
Disclosure: This is an affiliate link, which means I may earn a commission if you purchase through my link, at no additional cost to you. I only share products and programs I personally use.
This Is a Reset, Not a Punishment
That’s the energy I’m carrying into this season.
I’m not trying to make up for summer.
I’m not punishing myself for what I ate.
I’m not starting over because I somehow “failed.”
I’m simply adjusting my routine for the season I’m in now.
Move because you want to feel strong.
Move because it clears your head.
Move because your future self deserves a body that’s been cared for.
And most importantly, start where you are.
Not Monday.
Not October 1st.
Not when the scale gives you a number you like.
Today.
So grab your sneakers, chile.
We’re going for a walk. 🍂
What is Japanese interval walking?
Walk briskly for three minutes, then easy for three minutes, and repeat five times for 30 minutes total. In Japanese research, middle-aged and older adults who followed this pattern at least four days a week improved blood pressure, thigh strength, and aerobic capacity more than people who walked at a steady moderate pace.
What is walking yoga?
Walking yoga blends an ordinary walk with breathwork and body awareness — no mat or studio needed. Try inhaling for four steps and exhaling for six while you walk, letting your shoulders drop and noticing the rhythm of your feet.
How many days a week should I walk for fitness?
Five days is a solid target: three 30-minute interval walks, two easy walking-yoga walks, and one full rest day. If five feels like too much, start with three — the reset should support your life, not take it over.
Is walking enough exercise for women over 40?
Walking is one of the smartest places to begin — it’s low-impact, repeatable, and free. Brisk or interval walking adds real cardiovascular benefit, and the fitness industry’s 2026 trends report shows the shift toward strength, balance, mobility, and longevity over punishing workouts.
Let’s Talk
Which one are you trying this fall: Japanese interval walking or a mindful walking-yoga session?
Leave me a comment and tell me. And if you’re doing your own fall fitness reset, I want to hear what you’re focusing on this season too.
Move. Read. Breathe.
#MoveReadBreathe
