I enjoy the extra lighter hours of an evening but prefer to be heading out for early morning activity as the sun is rising rather than in the dark.

That one-hour change may seem minor but it can really throw a spanner in the works of your morning routine and there may be an adjustment period.

But having extended light hours in the day could work in your favour if you are not an early riser and prefer to exercise later.

Pack your fitness gear with you in the morning and do a beach or park session on your way from work. If you work in the city it might be a stroll along Nobbys breakwall or a few loops around Foreshore Park, including the arced steps for an added challenge.

There are plenty of summer sporting competitions getting underway as well that might be more appealing than heading out to play in the depths and dark of the winter equivalent.

Northern NSW Football have launched their Kick-On for Women program, which begins on October 21 and will be held once a week on a Monday night at seven different hubs within Newcastle Football, Hunter Valley Football and Macquarie Football.

These include Speers Point, Mayfield, Garden Suburb, East Maitland, Cessnock, Swansea and Wallsend and there is still time to register. It runs for eight weeks with 6.30pm kick-offs.

Kick-On for Women is aimed at females over the age of 16 who are currently inactive or have had time away from organised physical activity and are looking for a safe, supportive and social environment to get moving again.

Mother of three Sinead Redman participated in the pilot program last year and says it provided some much-needed "time out".

"The program ensures I take some time out, leave the house on my own, without a gaggle of children or without a list of chores and I can come here and switch off from the world," she said.

"At my first session, I felt nervous, awkward and unfit, but now I feel happy, enthusiastic and well onto my way to being fit."

You can find out more at: northernnswfootball.com.au/kick-on/.

NNSWF are also running MiniRoos Kick-Off for Girls and Mixed programs over eight weeks and starting the week of October 21.

It is an introductory football program for kids aged four to nine years and is designed to be fun and inclusive with the goal of getting more children active. You can find out more at: northernnswfootball.com.au/miniroos/miniroos-kick-off-for-girls/.

Ninja Warrior lovers will soon be able to race against the clock as well with Ninja Parc Newcastle at Cooks Hill set to launch a new race series this month.

The first Ninja Parc Race is set for October 17 and is open to all skill levels with age categories including kids (10-15 years), teens (16-19 years) and adults (20 years and over). Find out more at: www.ninjaparc.com.au/races/.

Fernleigh 15, Fernleigh Track, October 20: A 15-kilometre running or walking event along the Fernleigh Track from Adamstown to Belmont.

Maitland Triathlon, Morpeth, November 10: There are three races on offer, including a mid distance (2km swim, 60km cycle, 15km run), standard of 1.5km swim, 40km cycle and 10km run and sprint distance (750m swim, 20km cycle and 5km run).

Coastal Ascent, Dixon Park, February 16: With 11km and 25km options, this trail running event winds through Glenrock State Conservation Area. It offers a summer training goal.

It is the perfect time of year to take your fitness outdoors. It's warming it up but it's not too hot and mornings still have a freshness about them.

Try this session at a park. It could easily convert to the gym, or at home. At home, swap 400-metre run/walk for walking/running on the spot for two minutes or for skipping or a walk/run around the block.

Workout: 5 minutes continuous x [20 squats, 10 push-ups, 50 mountain climbers], 400m run/walk. 5min x [20 dead lifts, 10 rows, 10 burpees], 400m run/walk. 5min x [20 walking lunges, 10 shoulder press, 30-second hover], 400m run/walk.

Send your health and fitness news to r.valentine@newcastleherald.com.au.

Renee Valentine is a writer, qualified personal trainer and mother of three.