Tips to Stay Active this Fall

Tips to Stay Active This Fall

We are committed to being your partner throughout the rehab process and providing convenient physical therapy in your neighborhood of Nolensville, Brentwood, South Nashville, and Smyrna. At Bone and Joint Rehabilitation Services in Nolensville, we work alongside the nationally recognized orthopaedic specialists at the Bone and Joint Institute of Tennessee to bring you patient-centered, personalized care in a fun and dynamic environment that’s in your neighborhood.


Our physical therapy services use evidence-based rehabilitation practices and cutting-edge techniques to help you reach your goals faster. Our goal is to provide you with a highly qualified teammate during your time in rehabilitation to keep you encouraged and move you forward.


Whether you are receiving manual joint mobilization, instruction in stretching and strengthening, or other treatment techniques, your therapy will always pair you with a licensed clinician, many with extensive specialized training to help speed your recovery.Staying active is important year-round, but as the sun begins setting earlier and cool weather rolls in during fall, it’s easier to let physical activity slow down. Dave Kempfert, Director of Rehabilitation Services at the Bone and Joint Institute of Tennessee, is sharing his tips to help you stay active this fall.


As a physical therapist, what are some ways you encourage people to stay active on their own?

Exercise programs can seem daunting and time-consuming to some, but there are simple steps people can take to easily increase their physical activity. Things like opting to take the stairs and parking further from store entrances are easy ways to increase activity.

Chances are, you’re already performing daily tasks, like laundry and dishes. Challenge yourself to do a squat for every few pieces of clothing taken from the dryer, or do calf raises when putting dishes into cabinets.

If you prefer a guided exercise program, use technology! Exercise videos and apps are widely available and can help you work out independently from almost anywhere.

Lastly, dance! You don’t have to be good. I am a horrible dancer, but I have fun dancing with my kids and I think my awkwardness actually makes me get better work out!

Fall is synonymous with nice weather and plenty of outdoor activities. What are a few ways you and your family can get outdoors?

Fall is a great time to get outdoors. Find family-friendly outdoor activities at home like raking leaves, neighborhood walks, or playing backyard games like whiffle ball, football or volleyball.  Fall also brings a number of outdoor events that provide great exercise, like visiting a pumpkin patch, corn maze, or even a haunted house.

On colder days, is it important to warm up your muscles before exercising?

Warm-ups generally involve performing an activity at a slow pace and reduced intensity and helps you prepare for other more “aggressive” activities. Warm-ups are recommended to increase your body temperature and blood flow to your muscles prior to the activity. This may help you transition more comfortably to other activities, reduce muscle soreness, and lessen your risk of injury. A properly performed warm-up focuses on large muscle groups, and although it’s normal for a warm-up to cause mild perspiration, it shouldn’t leave you feeling fatigued before your anticipated activity.

What are a few exercises anyone can do to improve their range of motion, flexibility, etc.?

 Incorporating easy stretches and exercises throughout the day is important to keep your body loose and mobile. A few we encourage are:

  • Calf stretches off step/curb

  • Seated hamstring stretches

  • Standing hip abduction/marching

  • Repeat sitting and standing from a chair

  • Calf raises

  • Reach overhead with years hands together and bend your sides to the right and left

  • Roll your shoulders and squeeze blades together to improve posture

  • Hug yourself and rotate your trunk to the right and left


*Before beginning an exercise or stretching program, please consult with a medical professional.


The Bone and Joint Rehabilitation Services team are ready to help you recover from injury, increase mobility, and get your body moving. To learn more, visit Rehabilitation Services.