As the chill of winter gives way to longer days and warmer weather, there’s no better time to renew your commitment to health and wellness. Spring isn’t just for cleaning out your home—it’s the perfect season to refresh your body, boost your energy levels, and reclaim your fitness goals. If you’ve fallen off your workout routine during the colder months or packed on a few extra kilos from comfort eating, you’re not alone. Research shows physical activity often declines in winter, but spring offers the ideal opportunity to bounce back stronger.
Whether you’re aiming to lose weight, improve your endurance, or simply feel more energised, this season is the ideal time to “spring” into action. From smart strategies to stay motivated to expert-approved tips for easing back into exercise safely, this guide will help you get back on track and into shape—just in time for summer.
What is the best way to start exercising after a long break?
Research suggests that starting gradually, adding variety, and finding ways to stay motivated can significantly improve your chances of sticking to a fitness routine.
- Slow and Steady Wins The Race
Research shows myriad benefits of exercise and while enthusiasm is beneficial, it’s essential not to overdo it, especially if you’ve been largely inactive during winter. Health experts caution against diving straight into intense workouts. According to the American Heart Association, a gradual reintroduction to physical activity significantly reduces the risk of injury and burnout. Begin with low-impact exercises, such as a 10-minute daily walk during the first week. Gradually increase the duration to 15 minutes in the second week. Over time, this consistency builds endurance and flexibility, preparing your body for more intensive activities.
- Refresh Your Routine
Even if you were committed to a routine before winter, spring is a great time to diversify your workouts. Incorporating variety helps prevent overuse injuries and keeps it exciting. Trying new activities can also help stimulate mental engagement, an important factor in staying consistent.
Consider the following options to revitalise your fitness journey:
- Change the scenery: If you usually exercise indoors, take your workout outside to enjoy the benefits of fresh air and sunlight. Research shows that green exercise (exercising in natural environments) improves mood and reduces stress. Stepping away from your desk and taking a walk outside can help aid digestion, help you de-stress, and burn calories.
- Try new fitness formats: Explore dance-based aerobics, kickboxing, or Pilates if you’re used to weightlifting or swimming.
- Join a group class: The accountability and camaraderie of group training sessions can significantly boost motivation and commitment.
- Use fitness technology: Fitness apps and wearable trackers provide structure and measurable progress, both of which are known to improve commitment and motivation to exercise programmes.
- Motivation Strategies That Work
Staying motivated is often the most challenging part of restarting an exercise routine. These practical tips – backed by behavioural science – can help to keep the momentum going and keep you on track:
- Schedule workouts like appointments: Treat exercise as a non-negotiable part of your day. According to research integrating physical activity into your daily schedule increases the likelihood of long-term success.
- Set small, achievable goals: Start small and build gradually. Choose a scenic 20 minute walk and bring your camera—it’s a great way to stay engaged.
- Buddy up: Studies show that having a workout partner increases accountability and enjoyment.
- Join a digital community: Posting your progress online or joining digital fitness communities can help maintain momentum.
- Get inspired visually: Keep a photo of a desired fitness goal (such as a holiday outfit or a race bib) in your workspace for regular motivation.
- Reward yourself: Turn everyday pleasures – like a glass of wine at the end of the day or an episode from your favourite series as – reward for completing a workout.
- Make it meaningful: Dedicate workouts to someone who is facing challenges. This adds purpose to your routine and boost motivation.
Consistency Over Intensity
Contrary to the old adage “no pain, no gain,” the key to a healthy and sustainable fitness routine is consistency, not intensity. Regular movement—even moderate in nature—has been linked to reduced risk of chronic diseases, improved mental health, and increased life expectancy.
It’s important to start from where you are, not where you think you should be. Celebrate each milestone, no matter how small, and remember that every step you take is progress. Whether it’s walking an extra block, mastering a new workout, or simply choosing water over soda—each choice adds up to a healthier you.
Bottom Line
Spring is not just a time for cleaning out your closet or planting flowers. It’s a season that invites renewal and transformation. By starting slow, mixing up your routine, and implementing practical motivation strategies, you can “spring” back into shape with confidence and purpose.
Fitness is not about perfection; it’s about progress. Let this season be your launchpad to a healthier, happier lifestyle—one step at a time.
References
- American Heart Association. (2024). Preventing injury during your workout. https://www.heart.org/en/healthy-living/fitness/fitness-basics/preventing-injury-during-your-workout
- Centers for Disease Control and Prevention. (2024). About healthy weight and growth. https://www.cdc.gov/healthy-weight-growth/about/index.html
- Fedhealth. (2017). Step outside. https://www.fedhealth.co.za/articles/step-outside/
- Godman, H. (2022). Do activity trackers make us exercise more? Harvard Health Publishing. https://www.health.harvard.edu/exercise-and-fitness/do-activity-trackers-make-us-exercise-more
- National Health Service. (2024). Benefits of exercise. https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
- World Health Organization. (2024). Physical activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity
- YMCA of Whittier. (2024). The power of partnership: 8 benefits of working out with a friend or workout buddy. https://ymcawhittier.org/the-power-of-partnership-8-benefits-of-working-out-with-a-friend-or-workout-buddy/#:~:text=Enhanced%20Motivation,temptation%20to%20skip%20a%20session
