Erika Davis
As the air turns crisp and the leaves start to change, fall in Chicago offers the perfect backdrop for healthy living. From cozy, nutrient-packed recipes to creative ways to stay active indoors and outdoors, this season brings new opportunities to recharge your routine. Whether you’re hitting a downtown art walk, warming up with a cup of chai, or meal prepping hearty grain bowls, here are five ways to keep your body and mind feeling their best this fall.
- Stay Active Outside
Even in cooler weather, Chicago’s outdoor spaces can be your own personal gym. Take advantage of the fresh air, views, and landscapes before the deep freeze of winter sets in. Here are some seasonal outdoor workouts to try:
- Neighborhood walks: Fitness doesn’t always need to be high-intensity cardio. A neighborhood walk to soak up the beautiful fall colors and Halloween decorations can rejuvenate your spirit and help you stay active.
- Bodyweight workouts: A basic park or lakefront bench can become your outdoor gym. Put on some gloves and visit an outdoor bench for incline push-ups, triceps dips, and bench-side planks, or give your legs a workout with supported lunges and step-ups. A few minutes of circuit training will warm you up while keeping your muscles fit.
- Free outdoor circuit training around Chicago: The Chicago Park District offers outdoor fitness course equipment at several parks around the city. View locations on a park map.
- Downtown options: At Maggie Daley Park, fitness continues indoors with small-group options like an Abs & Core class for adults running through early December, as well as a chair exercise program for seniors. The park also opens its beloved Ice Skating Ribbon in mid-November, a scenic, active way to enjoy winter downtown. Most fall and winter classes have a small fee (around $25), while the skating ribbon offers free admission if you bring your own skates.
To stay warm in the elements, layer up. A moisture-wicking base under a fleece layer and topped with a windproof shell will keep you comfortable even in lower temperatures.
- Fuel Up with Healthy, Fall-Inspired Recipes
When the temperature drops, it’s time for warm, nourishing meals that feel like comfort and balance in a bowl. Hearty breakfasts, grain bowls and soups can help you stay energized through Chicago’s chillier days, and the best part is, they’re easy to prep ahead. Make a batch on Sunday, and you’ll have healthy, ready-to-heat options waiting for you all week.
Breakfast: Apple-Cinnamon Overnight Oats Recipe:
For busy mornings, enjoy this easy, energizing start that feels like Fall in a jar.
- Mix ½ cup of oats with ½ cup of milk (or almond milk)
- Add in one grated apple, a sprinkle of cinnamon, and a drizzle of honey
- Refrigerate overnight and enjoy warm or cold the next day.
Lunch/Dinner: Customizable Veggie & Grain Bowl Recipe:
- Base: Start with a grain of your choice (such as rice or quinoa)
- Protein: Add a lean meat or chickpeas for protein
- Veggies: Toss in sturdy fall veggies like steamed kale and roasted butternut squash
- Garnish: Add fall garnishes like toasted pumpkin seeds and dried cranberries
- Finish: Top it off with a drizzle of tahini, a spoonful of coconut oil, a dash of balsamic vinegar, or a good-old-fashioned pat of butter
Dinner: Roasted Carrot & Ginger Soup Recipe:
This vibrant, immune-boosting soup comes together easily and keeps well for weekday lunches.
- Roast 5–6 carrots and a chopped onion until tender
- Blend with 3 cups of vegetable broth, 1 tablespoon of grated fresh ginger, and a splash of coconut milk or cream
- Season with salt, pepper, and a pinch of cinnamon for a fall twist
- Serve with a slice of sourdough or a handful of roasted chickpeas on top
Stock up at the Local Farmers Market
To stock up on fresh, local produce for all your fall cooking, visit the Daley Plaza Farmers Market downtown (open through October) or explore other Chicago farmers markets near you using the Chicago City Markets Finder.
Find more cozy, seasonal recipes like the ones above at Budget Bytes for affordable ideas, or Love & Lemons for fresh, vegetable-forward inspiration.
- Sip Smart: Cozy Fall Drinks to Keep You Warm
When the wind picks up and the temperatures drop, few things feel as comforting as a warm drink in your hands. Whether you’re out exploring the city or cozying up indoors, these fall beverages are both soothing and good for you.
Around the City:
See the sights of the city while sipping fine teas with Tea Around Town Chicago, offering fall specials up to 30% off until October 25, 2025. Click here to reserve.
Or stop by one of our favorite places, Sugary Chicago, for warm coffees, teas, matcha, and much more.
At Home or in the Office:
If you’d rather stay in, try one of these simple, healthy drinks to keep your energy up and your immune system strong:
- Ginger Turmeric Tea: Naturally warming and anti-inflammatory, perfect for recovery after a brisk outdoor workout.
- Chai Tea: The spice and aroma alone make this a fall classic, and it may help support blood sugar balance after those extra Halloween treats.
- Hot Lemon & Honey Water: A simple, vitamin-packed option to help your body adjust as the season changes.
- Enjoy Culture and Exercise at the Same Time
Bundle up and make your next walk through downtown a mini adventure. These free, self-guided tours combine fresh air, fitness, and culture:
Loop Mural Walk (Chicago Loop Alliance)
Take in larger-than-life murals across three downtown routes, ranging from short strolls to a 2-mile adventure.
View the Mural Walk routes and map
Download the PDF walking map
Millennium Park Public Art Tour (City of Chicago)
See some of Chicago’s most famous artworks—including Cloud Gate (“The Bean”) and Crown Fountain—on this half-mile, self-guided route through Millennium Park.
Download the official Millennium Park Art Tour (PDF)
Chicago Public Art Guide (Citywide Map)
Expand your route beyond Millennium Park and explore murals, sculptures, and installations across the Loop, River North, and the South Loop’s Wabash Arts Corridor.
Download the Chicago Public Art Guide (PDF)
View highlights on Choose Chicago
Tip: All routes are accessible, free, and easy to reach via CTA or Metra. Bring comfortable shoes, dress for the weather, and make a pit stop for coffee at one of the Loop’s local cafés to make your art walk even more enjoyable.
If outdoor workouts aren’t your thing, remember that free online resources like Fitness Blender and DAREBEE offer guided workouts you can do at home.
