Hello, Yahoo Life readers! My name is Kaitlin, and welcome to your weekly roundup of the best health and wellness news.

Autumn is here, and it’s the perfect time to go for a walk. But would you consider going more than 15 miles on an extreme trek across your city? Some are doing just that and sharing their journeys on social media. Try it for yourself — just make sure you practice pedestrian safety, stay hydrated and bring a satiating snack.

In the meantime, look at the weather in your area and, if interested, your horoscope. Then check out these wellness bites below.

🏃‍♀️ Take a break during exercise

A long, steady jog not your thing? A study published in Proceedings of the Royal Society B says that taking breaks during exercise may be beneficial. The researchers looked at 10 participants who walked on a treadmill and a StairMaster in different increments and found that those doing shorter bursts of activity of 10 to 30 seconds consumed about 60% more oxygen than when maintaining continuous motion over the same distance. This higher oxygen consumption means that short bursts of activity may burn more calories and require more energy than continuous exercise — meaning you get more out of your workout, even if you work out for the same amount of time.

Want to try it for yourself? Do intervals next time you’re at the gym — pick a challenging speed on the treadmill for 30 seconds, then actively recover with a walk. Repeat!

🎃 Test out the October theory

January may not be the ideal time to set goals — at least, according to a theory popularized by creator Macy Morgan on TikTok in 2023 that recently resurfaced. The theory goes that October may be the best month to achieve your goals because you may feel a greater sense of urgency to accomplish something by the end of the year without being overwhelmed by having to keep up your progress for a full 12 months. For example: Did you want to get into an exercise routine back in January but fell off track? Consider this permission to call October your reset and take advantage of fall workouts.

☀️ Get bright, early

If you’re struggling to wake up in the fall, you’re not alone — shorter days and less light boost melatonin, the sleep hormone, making you groggy. Fiona Barwick, director of the Sleep & Circadian Health Program at Stanford University, suggests a simple fix: Get 10 to 15 minutes of light exposure first thing in the morning. Stepping outside is ideal, but flipping on your lights ASAP works too. Still feeling sluggish? Try a lightbox, which is essentially an indoor sun simulator. With a box that emits 10,000 lux (a unit that measures light) it mimics a bright day outdoors, helping you feel more awake and energized.

🕰️ Schedule time to do nothing

Want to decompress from a stressful week? While signing up for a yoga class is one way to chill out, there may be an even simpler, free option: Put time on your schedule to do absolutely nothing. Giving your brain a rest from the go, go, go of life can afford you time to destress and reset, no matter what you do with that blank space on the calendar. For example, “nothing” time may look like sipping coffee outside and listening to the birds (great for your mental health on its own!) or might allow you the time to take a nice, luxurious bath instead of a quick shower. The key, of course, is sticking to your “nothing” block — forego the immediate gratification that comes with productivity, and you’ll come out of it recharged and ready for the next thing on your to-do list.

🧹 Consider decluttering

From spring cleaning to … fall decluttering? In an essay for Insider, a mom of three shared how decluttering made her feel a lot calmer in her space — even though it meant giving away things that she once held dear, like her children’s old toys. While it can be tough to toss things you hold dear, there are plenty of good reasons to cut back on your accumulation of stuff. Professional organizer Tracy McCubbin shared some tough-love tips with Yahoo readers about clearing the chaos, which includes putting emotions to the side. After all, just because something is old, does not mean it’s inherently valuable — nor is that gift you swore you would use but never have. Toss or donate it instead.

💡 Bring light into your workspace

You know that keeping your desk clear can help you focus on work, but professional organizer Anastasia Lee has a surprising tip for people searching for greater productivity while working out of a home office: prioritize natural light. Doing so boosts energy and focus, Lee told Business Insider. No window? If it’s not available, Lee says to “opt for bright, warm lighting to create an inviting workspace.” Getting more light during the day is linked to a lower risk of depression, so it’s worth a shot!

🛒 Read nutrition labels — even when shopping online

Apps like Instacart make ordering food for the week a breeze, but you may want to proceed with caution, according to a new study from Tufts University’s Friedman School of Nutrition Science and Policy. The researchers found that only about 35% of online grocery retailers provide FDA-approved food labeling, which includes nutrition facts, ingredients and allergens. This means you may buy things you wouldn’t have otherwise considered, had you read the labels in a store, affecting your diet and overall health. While the team at Tufts called for action from retailers, consumers can make better choices by looking up food labels online or sticking to whole foods like fruits and vegetables while making these purchases.

🍷 Take a month off alcohol

Trends like “Sober October” encourage people to cut out alcohol for a month, but if you missed the boat this month, you can still participate in 30-days alcohol-free — and there are a few reasons you may want to try it, Dr. Leana Wen explained to CNN. Removing alcohol from your life for a short period of time can help you assess your drinking habits and identify potential problems, especially if you’re concerned about something like binge drinking or alcohol use disorder. Skipping booze can also lead to some health benefits like improved sleep and weight loss, and even reduced liver inflammation and lower blood pressure.

🧽 Be cautious while cleaning

Deep cleaning your space can feel so satisfying — just make sure you’re being safe while doing so. One way to avoid toxic chemicals is to avoid mixing cleaning products. Mixing vinegar and bleach, for example, can produce harmful chlorine gas, which poses serious health risks, and can even be fatal in high concentrations. Always read labels and ensure proper ventilation when using cleaning products to keep yourself safe, and swap out sponges and other scrubbers between products so you’re not inadvertently mixing chemicals.

🧍Don’t just stand there!

You may have heard the advice that you should stand more, rather than sit. However, a new study found that standing, on its own, may not give you many benefits — and could increase your risk of circulatory disease. Experts told Yahoo Life that you should opt for movement instead of just standing, as “the overall advice is to not remain stationary,” Dr. Christopher Yi, a vascular surgeon, explained. If you’re working in an office, for example, get up and move every half hour, whether that’s taking a quick walk to refill your water bottle or doing some active stretching at your desk.

🥗 More health and wellness tips

• Commute with purpose — call a friend or listen to an audiobook to take back control of your time before work

• Add protein powder or Greek yogurt to your bowl of oatmeal for a satiating blend of protein and fiber

• Drink green tea — it may help lower your cholesterol

• Take up crafting. It may make you feel more satisfied with your life.