By: Dr. Ellen Glickman

March 13, 2025

As the first day of spring approaches, we’re greeted with longer days, warmer weather, and fresh opportunities to move our bodies. After months of winter hibernation, where it’s easy to become more sedentary and glued to screens, spring provides the perfect reset for our health and fitness routines. If you’ve been waiting for the right moment to get active again, this is it!
 
Spring can serve as a second New Year and a fresh start to prioritize movement and well-being. The shift in season makes it easier to get outside, breathe in the fresh air, and take advantage of the natural boost in energy that comes with longer daylight hours. Whether it’s a walk, jog, bike ride, or hike, now is the time to step out and embrace an active lifestyle.
 
If you haven’t been exercising regularly, getting started can feel daunting. The key is to ease in gradually and listen to your body. Here are a few tips to help you transition into a more active routine without overdoing it:
 
Start Small and Build Consistency Don’t feel pressured to jump into an intense workout. Begin with short walks, gentle stretching, or light strength exercises. Aim for at least 10–15 minutes of movement each day, gradually increasing as you feel more comfortable. You can work toward the recommended 10,000 steps per day, adjusting your goals based on your fitness level, age, and health status.
 
Make It Social Exercising with a friend can boost motivation and make workouts more enjoyable. Whether it’s a morning jog, a group fitness class, or an evening bike ride, having a partner adds accountability and fun.
 
Take Advantage of Outdoor Activities Spring is the perfect season for outdoor workouts. Try hiking, playing a recreational sport, or practicing yoga in the park. Enjoying the outdoors makes exercise feel less like a chore and more like a treat.
 
Put the Phone Down—or Use It to Stay on Track
While it’s tempting to scroll through social media, consider using your phone in a productive way. Fitness apps can help track steps, set goals, or guide workouts. Alternatively, unplug completely and enjoy the sounds of nature while you exercise—or listen to music or a podcast for added motivation.
 
Fuel Your Body with Fresh Foods Spring brings an abundance of fresh fruits and vegetables that can nourish your body and support your fitness goals. Incorporate seasonal produce like berries, leafy greens, and citrus fruits into your meals for added energy and recovery support. Hydration before during and after exercise is also important as the weather gets warmer. Remember to pack fluids if you are taking a long walk!
 
Listen to Your Body and Rest When Needed It’s important to ease into exercise to prevent injury or burnout. Soreness is normal, but pain is a sign to slow down. Give yourself rest days, stay hydrated, and prioritize recovery. Try the "talk test" while exercising: if you can comfortably carry on a conversation, your intensity is likely appropriate. If you’re gasping for breath, it may be time to slow down.
 
The arrival of spring means fewer excuses to stay inactive. Warmer weather and longer daylight hours present the perfect opportunity to move more, feel better, and enjoy the beauty of the season. Whether you choose to walk, run, cycle, or try a new outdoor activity, make a commitment to your health and well-being this spring!