Fall Back Into a Healthy Routine

Getting Back on Track After Summer

As summer winds down and schedules fall back into place, it’s the perfect time to restart healthy habits—and the U.S. Centers for Disease Control and Prevention (CDC) offers trusted guidance to help you do just that. Let’s explore evidence-based strategies to fall back into a healthy routine after summer.

1. Prioritize Routine Health Checkups

Don’t put off your annual health visits. Aim for at least one general healthcare visit per year—and two dental checkups annually—unless advised otherwise. Staying current on screenings, vaccines, and checkups helps catch potential issues early.

2. Move More, Sit Less

The CDC recommends adults get at least 150 minutes of moderate aerobic activity weekly, plus muscle-strengthening exercises two days a week. This combination enhances cardiovascular and muscular health as routines get busier this fall.

3. Eat Balanced, Whole-Food Meals

Focus on incorporating fruits, vegetables, whole grains, lean proteins, and low-fat dairy into your meals and snacks. These foods provide key nutrients like fiber, calcium, vitamin D, and potassium, while helping you reduce added sugars, saturated fats, and sodium.

4. Reestablish Consistent Sleep Patterns

Aim for at least seven hours of sleep per night and get back to a consistent sleep-wake schedule—even on weekends. Removing electronic devices from the bedroom can help you wind down and maintain better sleep hygiene.

5. Stay Vaccinated and Prevent Illness

Fall marks the start of flu season. The CDC strongly recommends a flu shot for everyone aged six months and older—preferably before flu season begins. Additionally, staying on top of COVID-19 or other relevant vaccinations keeps you resilient during seasonal transitions.

6. Connect and Relax

Stress can accumulate as routines resume. Make time for relaxation and connection—through deep breathing, stretching, meditation, or meaningful chats with loved ones. The CDC emphasizes that unwinding and expressing gratitude are key components of overall health.

7. Transition with Small, Sustainable Steps

Be gentle with yourself. Summer’s looser routines can make it tough to jump back in at full speed. Re-establish healthy habits gradually—whether it’s sleep, nutrition, or movement—and consider keeping a journal or setting small, achievable goals. This approach supports long-term success without burnout.

At-a-Glance: Your Checklist

Tip | Why It Matters
Health Checkups | Early detection and preventive care
Move Regularly | Boosts fitness and mood, reduces chronic disease risk
Eat Whole Foods | Provides essential nutrients; promotes overall health
Consistent Sleep | Supports immune function, cognition, and emotional regulation
Vaccinations | Shields against seasonal illnesses
Relax and Connect | Lowers stress and fosters mental wellbeing
Small, Sustainable Habits | Encourages lasting behavior change without overwhelm

Sources:

“Physical Activity Guidelines for Americans, 2nd Edition,” U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion, 2018.

“Healthy Eating Tips,” Centers for Disease Control and Prevention, Nutrition Division, August 2021.

“How Much Sleep Do I Need?” Centers for Disease Control and Prevention, Sleep and Sleep Disorders, March 2022.

“Influenza (Flu) Vaccine Recommendations,” Centers for Disease Control and Prevention, Immunization Schedules, July 2024.

“COVID-19 Vaccines,” Centers for Disease Control and Prevention, Updated May 2025.

“Coping with Stress,” Centers for Disease Control and Prevention, Mental Health Division, September 2022.

“Reviving Healthy Habits After Summer,” Amy Morin, LCSW, Verywell Mind, August 2023

“Cold and Flu Season Tips from Health Experts,” Julia Ries, Health.com, September 2024.