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Beat the Lingering Heat: 3 Habits to Avoid “Autumn Fatigue” and How to Use the Gym
Hello, this is Kitamura, the owner of Orange Fitness in Kai City, Yamanashi.
When the late-summer heat drags on, I get a lot of consultations about “aki-bate” (autumn fatigue): “I’m sluggish in the morning,” “my appetite is all over the place,” “my head feels heavy.”
The way through autumn fatigue rests on three pillars: body-temperature rhythm, fluids and nutrition, and a little exercise. Here are practical steps you can start today, and how to use the gym effectively.
What is happening in your body?
The gap between air-conditioned rooms and the heat outside wears out your autonomic nervous system. Your sweating gets disrupted, and you tend to run short of water and salt. And if you stay inactive through hot days, your muscle strength and sleep quality drop too, which traps you in a vicious circle.
The quickest way to break the circle is to rebuild your daily habits.
Habit 1: set your body-temperature rhythm (sleep, bath, morning light)
- Keep your bedtime and wake-up time steady (within ±30 minutes). Avoid your phone right up until bed.
- Take a bath 90 minutes before bed, soaking for 10 minutes (around 40°C). Raising your body temperature once, then sleeping as it naturally falls, brings on drowsiness.
- Get morning light (even 1–2 minutes by a window). It resets your body clock and eases daytime sluggishness.
Habit 2: fluids and salt, “little and often” (and don’t run out of protein)
- A guide for fluids is body weight × 35 mL a day, plus extra for exercise. If you drink coffee or green tea, add the same amount of water.
- A sports drink with a 4–8% sugar concentration is absorbed well. On heavy-sweat days, about 300 mL of an oral rehydration solution is an efficient way to rehydrate.
- Aim for about 20 g of protein per meal (egg plus natto, chicken breast, fish, tofu and so on). If you skip breakfast, you’re running on empty all day.
Habit 3: don’t let “moving” lapse, even for 15–20 minutes
The trick to getting out of autumn fatigue is to put frequency ahead of how long each session is. Start casually, knowing that short is fine.
- Warm-up, 5 minutes: walk on the treadmill at a pace where you can chat easily (60–70% of maximum heart rate).
- Strength training, 10 minutes: leg press plus lat pulldown, or chest press, 2 sets each.
- Finish, 3–5 minutes: cool down with back and chest stretches.
Sample gym plans (about 3 days a week)
A: a 15-minute morning session before work
Treadmill 5 minutes → leg press 2 × 10 → lat pulldown 2 × 10 → chest-opening stretch
B: a 20-minute reset after work
Treadmill 7 minutes → chest press 2 × 10 → core (plank, 20 seconds × 3) → back stretch and breathing
At our gym we check your form at no extra charge, as often as you like. We’ll support you so that even a short session works.
Frequently asked questions
Q. How many days until I see a change?
A. Many people find that within 1–2 weeks, “heaviness on waking” and “afternoon sluggishness” ease.
Q. Should I do cardio or strength first?
A. It depends on your goal. For fat burning, cardio then strength; for strength gains, strength then cardio. On days you can’t decide, alternate, and put ease of keeping it up first.
Q. My appetite isn’t stable.
A. In the morning, restart with “gentle-on-digestion protein plus carbohydrate”, such as yogurt, a banana and a boiled egg.
Summary
Autumn-fatigue care comes down to just three things: body-temperature rhythm, fluids and nutrition, and a little exercise. Don’t aim for perfect. Start today by moving your body for even 15 minutes.
If you keep it up, your body and mood will come back. Let’s get through this late-summer heat together!
Orange Fitness is a semi-personal gym in Kai City, Yamanashi. Learn how coaching works, see our plans and pricing, or book a trial or tour. You are welcome to just look around.