As we move from winter to spring, there's a natural inclination to embrace the revitalizing energy of the season. Just as we declutter our homes and refresh our surroundings, spring is also the perfect time to breathe new life into our fitness routines. Whether you're a seasoned gym-goer or someone who's been hibernating a bit too long, here are some tips to spring clean your fitness routine and embrace a healthier, more active lifestyle.
Assess Your Goals
How is that New Year’s Resolution going? If you are like most people, the fresh start at the beginning of the year may have already fizzled out or maybe never caught flame. Take a moment to reflect on your fitness goals. Are you looking to build strength, improve endurance, lose weight, or simply enhance your overall well-being? Understanding your objectives will help tailor your fitness routine to align with your aspirations. If you need help setting a new goal, check out my previous blog in which I detail step by step how to create a new healthy habit.
Mix It Up
Spring is all about embracing change, so why not shake up your workout routine? If you've been hitting the treadmill religiously, try taking your cardio outdoors and go for a walk or bike ride in the fresh air. Explore new fitness classes like yoga, Pilates, or cardio kickboxing to keep things exciting and prevent boredom from creeping in. Check out the SunnyFit® app for a variety of workouts that will keep your routine feeling fresh and invigorated!
Learning a new activity is not only great for your body, but also great for your mind(1). When choosing an activity you have never done before or that requires you to move your body in different ways, you challenge your brain to learn new motor skills. Your brain needs to continue to grow just like your muscles, so why not work both at the same time? It’s the Gerontologist in me, I can’t help sharing an aging tip!
Reevaluate Your Nutrition
A spring clean isn't just about your workout routine; it's also an opportunity to reassess your nutrition. Incorporate more fresh fruits, vegetables, and quality protein into your diet, and aim to reduce your intake of processed foods and sugary treats. Hydration is crucial, especially as the temperatures rise, so be sure to drink plenty of water throughout the day. If you need help, check out our nutrition blogs for diet information and yummy recipes.
Remember Recovery
Don't forget to prioritize recovery as part of your fitness routine. Incorporate stretching, mobility, foam rolling, and rest days into your schedule to allow your body to recover and repair. If you have been training hard consistently and have hit a plateau you may be overtraining. Overtraining can decrease performance, cause fatigue, and even hinder your ability to lose weight(2). Balance is important, so your spring change may be to slow down rather than ramp up. If this is you, consider adding activities like yoga or meditation to promote relaxation and reduce stress, both of which are essential for overall well-being.
Fresh Beats
A new song can change your whole mood and it can do the same for your workout. If you feel a little lackluster about working out, put on a song you love, or an album you haven’t listened to in a while. Music is not only for entertainment but a powerful therapy tool that can help improve both physical and cognitive function(3). Research shows that listening to songs from your adolescence is best for boosting your memory; however, I encourage you to also seek out new music. There may be a song out there that boosts your workout motivation in a way you didn’t know you needed!
New Look
Shout out to my shopping lovers in the house (or on the blog 😊). There is nothing wrong with using a new outfit to motivate more movement into your life. This is also a good time to talk about proper footwear. Running shoes and lifting shoes are different. There are decent cross trainers out there, but if you are getting into lifting, you do not want to be wearing cushioned shoes which can cause instability in your ankle when lifting. For lifting you want flat shoes, or you can even go barefoot to ensure a better connection with the ground. Lifting shoes can last a while, but running shoes may need to be replaced every 6 months to a year depending on how often you wear them. If you just looked down at your feet to see 2-year-old shoes well past their prime, it’s time to SPRING CLEAN your footwear.
Get Some Sunshine
With longer days and warmer weather, it’s easier to get outside and enjoy some sunshine. Research shows that sunshine has many benefits such as increasing vitamin D levels which support immunity and bone health(4). Additionally, exposure to sunlight can lower blood pressure, reducing the risk of both heart disease and stroke, as well as boosting your mood, improving symptoms of seasonal depression(4,5). With benefits like these, what are you waiting for – go catch some rays!
Take a New Lead
Similar to mixing up your routine, following a new coach can inspire you to challenge yourself in new ways. This doesn’t mean you have to break up with your other favorite coaches. You may even end up appreciating your favorite coaches more. It’s simply a way to see if you are relying on familiarity and comfort for your fitness routine when what you need is something out of your comfort zone to accomplish your goals.
If you don’t know where to look, may I suggest downloading the SunnyFit® App? There you will have access to workouts from 30 different certified trainers who all have their own style and can help motivate you to reach your fitness goals.
It’s Time to Spring Into Action
Spring is a season of renewal and growth, making it the perfect time to refresh your fitness routine! Use the tips above to embark on a journey toward a healthier, happier you. So, step outside into the sunshine, and let the spirit of spring propel you into action! Go have some FUN!
1. Harvard Health Publishing. (2021, February 15). Train your brain. Retrieved March 4, 2024, from https://www.health.harvard.edu/mind-and-mood/train-your-brain. Accessed 13 March 2024.
2. Butler University. (2010, January 31). Over-Training Counterproductive, Expert Says. ScienceDaily. Retrieved March 1, 2024 from www.sciencedaily.com/releases/2010/01/100131214409.htm. Accessed 13 March 2024.
3. Rebecchini L. (2021). Music, mental health, and immunity. Brain, behavior, & immunity - health, 18, 100374. https://doi.org/10.1016/j.bbih.2021.100374. Accessed 13 March 2024.
4. Mead M. N. (2008). Benefits of sunlight: a bright spot for human health. Environmental health perspectives, 116(4), A160–A167. https://doi.org/10.1289/ehp.116-a160. Accessed 13 March 2024.
5. University of Edinburgh. (2013, May 7). Sunshine could benefit health and prolong life, study suggests. ScienceDaily. Retrieved March 1, 2024 from www.sciencedaily.com/releases/2013/05/130507195807.htm. Accessed 13 March 2024.
