Kayaking

The watersports don't have to end once summer is over. Kayaking provides a great way to enjoy cooler temperatures and fall foliage. Many cardiovascular exercises work the lower body, but few challenge the upper body as much as paddling. Kayaking at a moderate pace for 60 minutes will burn 478 calories.

Family Scavenger Hunt

Take the family to the park and organize a fast-paced scavenger hunt to get moving. Create a list of autumn items such as a gold leaf, acorn, heart-shaped rock, animals, and flowers. Leave nature undisturbed and gather your items by snapping a quick photo. Set the timer and find the items as quickly as possible. Brisk walking or jogging on your search will keep your heart rate up and burn calories while you have fun as a family. Walking briskly, about 3.5 miles per hour, for 30 minutes burns 112 calories.

Flag Football

After the big game, gather your group together and play a little football of your own. Flag football is a game just about anyone can play. It is low impact and will increase your heart rate, boost calories burned, and improve your fitness with frequent breaks so you can take things at your own pace. Playing touch or flag football for 60 minutes burns 558 calories.

Hiking

Hiking is a low-intensity, long-duration activity that can burn a ton of calories. Research also shows that this type of activity may improve blood cholesterol and insulin function. The cooler temperatures, low humidity, and beautiful colors of the season make fall one of the best times to head out for a hike. Hiking for 60 minutes burns 478 calories.

Soccer

You don’t need to be on a team to take advantage of soccer's cardiovascular and leg-strengthening benefits. Passing the ball, taking some shots on goal, and running the field for 30 minutes is plenty of time to get a challenging workout, and you will burn 239 calories.

Trail Race

Nature trails provide one of the best places to work out in the fall. The changing fall colors create a peaceful exercise atmosphere, and dirt trails are easier on the joints than harder surfaces like concrete. Signing up for a trail race is a good way to stay motivated. You can experience a new exercise environment with the security of being on the trail with others, and you'll have access to support stations. Start with shorter distances, as elevation and terrain can make trail running more challenging than running on the road or treadmill. If you run a 5K in 30 minutes, you will burn about 379 calories.

*All calorie estimates are based on a 150-pound female.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.