Pumpkin Season Training: Fun Ways to Stay Active with Fall Traditions
- Dr. Maggie Parker
- 2 days ago
- 2 min read
Pumpkin season in Asheville is more than pumpkin spice lattes. It’s pumpkin patches, apple orchards, corn mazes, and fall festivals across Western North Carolina. While these activities are about family fun, they’re also chances to move, lift, and stretch in ways that count as fitness. At Outshine Physical Therapy & Fitness, we love helping people find creative ways to stay active — and pumpkin season is full of opportunities.
Pumpkin Picking = Fall Strength Training
Carrying pumpkins is basically weightlifting in disguise so you won't even know that you are training this fall. An 8-15 pound pumpkin challenges your arms, core, and legs as you lift and transport it.
PT Tip: Lift with your legs, not your back. Hug the pumpkin close to your chest, and avoid twisting when carrying heavier loads. Treat it like a medicine ball workout — safe lifting protects your spine.
Corn Mazes = Fall Cardio & Endurance Training
Walking a large corn maze can add thousands of steps to your day. Navigating turns, climbing over small obstacles, and keeping pace with friends or kids keeps your heart rate up.
PT Tip: Wear supportive walking shoes and bring water, even if the air feels cool. For added fun, track your steps and see how much ground you cover.
Apple Picking = Fall Mobility & Stretch Training
Stretching overhead for apples uses your shoulders, back, and core, while bending down for baskets works your hips and hamstrings. It’s a functional mobility workout you don’t even notice you’re doing.
PT Tip: Switch arms frequently when reaching overhead. This prevents shoulder fatigue and builds balance between sides. Bend your knees (not your back) when lifting bags of apples.
Pumpkin Carving = Fine Motor Fitness
Carving pumpkins challenges grip strength, wrist stability, and hand-eye coordination. It’s not just for kids — it’s a sneaky way to work smaller muscle groups.
PT Tip: Use both hands when scooping and carving. Take breaks to stretch your wrists and forearms to avoid cramping.
A “Pumpkin Workout” at Home
Turn your pumpkin into a workout tool:
Pumpkin squats: Hug your pumpkin at chest level while doing squats.
Pumpkin presses: Press a medium pumpkin overhead for shoulder strength.
Pumpkin twists: Hold it at your chest and rotate side to side for core training. It’s seasonal, fun, and family-friendly.
Pumpkin season in Asheville is the perfect mix of fitness and fun. From lifting pumpkins and picking apples to exploring corn mazes, every fall tradition can double as a workout. If you want more ways to stay strong and avoid injury during fall activities, Outshine Physical Therapy & Fitness is here to help. Movement is medicine — and sometimes, it comes shaped like a pumpkin.
Sincerely,
Dr. Maggie
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