Tips from Venus: Get Up & Go (Outside)

Fall has arrived! Take advantage of the weather by getting outside and enjoying the fruits of the season. 

Get Moving Outdoors

Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage, and the crunch of leaves underfoot. These months are a great time to exercise outdoors and enjoy cooler temperatures.

Walking, hiking and cycling are all awesome in the fall outdoor activities. Discover park trails and take in some new scenery, whether you’re walking, biking, or even in-line skating.

Here in DC, we don’t have to worry about early snow, but if visiting a city that does, try cross country skiing or snowshoeing. Or, near the beach, get out and play volleyball, throw the Frisbee around, or play a vigorous game of fetch with your dog. Because it’s so much less crowded, it’s a great time to do beach activities.

If you’re near a lake (or the Potomac river), try kayaking or canoeing, for an excellent whole-body workout and a great change of pace. Keep in mind, it doesn’t have to seem like exercise to be a great workout! Outdoor yard work is a great an amazing to also get the heart pumping, and burning calories.

The Best Snacks to Take to Work

Gotta eat something and run to your next meeting? Take these healthy snacks with you. These make-ahead and no-cook recipes travel well and are perfect for the office fridge or your desk drawer. These easy recipes and simple food pairings, all under 200 calories, are great for an afternoon snack, an appetizer platter, or a satisfying side dish.

  1. Steamed Soybeans with Coarse Salt
    Soybeans served still in their shells, also known as edamame, are a protein-rich snack. Steam them at home, then stash them in the fridge and eat them cold — or reheat them in a microwave. Sprinkle coarse salt on top for a crunchy burst of flavor. Makes 4 servings (70 calories each). Get the recipe. 
  2. Sweet Potato Hummus
    Sweet potatoes’ orange glow gives away their beta-carotene content. By serving this dip with whole-wheat pita and raw vegetables such as red peppers and broccoli, you also get selenium, vitamin C, and sulforaphane. Makes 4 cups (56 calories per serving). Get the recipe.
  3. Spiced Walnuts
    These go great with Fall! Cayenne pepper gives these slightly sweet walnuts a piquant kick. If you have a large pan, you can easily double this recipe. Makes 8 servings (195 calories each). Get the recipe.

 No Excuse Exercise

So the some Hoyas have requested learning about some exercise techniques they could do throughout the work day. I will feature a new exercise each month to get you Hoyas moving! For October, let’s try some Tricep Desk Dips:

Tricep dips in action

This is for upper-body strength. Ladies, this will help the backs of your arms.

  • Place your butt on the edge of the desk (or chair), then place your palms on the edge of the desk on either side of you.
  • Keeping your feet together, bend at the elbows and slide forward off of the desk and dip down a few inches, and then push back up. Dip to where your elbows are bent at 90 degrees.
  • Repeat 20 times.
  • For a variation, put your hands on the desk and prop your feet up with a chair.
Venus Davis, GUWellness contributor

Venus Davis, GUWellness contributor

Venus Davis is a fitness fiend and Assistant to the Senior Vice President for Research at Georgetown. She’ll be sharing her tips for a healthy lifestyle here on the blog, and invites you to join her for a run in the real world. Contact her at to meet up for a sprint. 

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