5 Get-Fit-For-Spring Tips You Can Actually Stick To

Spring is a season of rebirth and renewal, from home cleaning to getting fit. Many of us want to prioritize our health, but life can get in the way, and it’s common to fall off a regular exercise routine.

Banner Health is here to support you in your journey to better health with these five get-fit-for-spring tips you can actually stick to.

1. Adopt The Right Mindset

Before embarking on your fitness journey, ensure you have a positive attitude and a motivated mindset. Having a healthy and self-encouraging mindset is critical for starting and sticking with a new fitness routine. Here are some handy things to help you get in the right mindset:

• Figure out your “why.” There’s no use starting a fitness routine if you don’t have a purpose behind it. Are you looking to practice healthier habits? Support a spouse? Accomplish a specific goal? Keep whatever your “why” is at the top of your mind when the motivation to get fit runs low.
• Make it a social event. Accountability can make all the difference when it comes to establishing a positive mindset. Working out with a friend or family member with similar goals keeps you accountable to each other. Just be sure you’re enabling healthy behaviors in each other.
• Give yourself time. You’re not going to be a star athlete after a few days of physical activity. Remember that progress isn’t linear and will look different for every person. Have patience with yourself and your body, and try not to get discouraged when things are difficult or when your motivation ebbs and flows.

2. Start With Walking

Physical activity has a litany of health benefits, including the prevention of heart disease, stroke and type 2 diabetes, according to the Centers for Disease Control and Prevention. It also helps strengthen your bones, muscles and immune system and can reduce stress and tension. Starting with walking is a great way to establish a fitness routine you can stick to — especially if you’re not used to regular strenuous physical activity. Not only is walking an accessible form of exercise; you can easily start small with 10 minutes and work up from there.

If you’re wondering how to start a regular walking routine, consider the following tips:

• Make sure your shoes are made for walking. Shoe companies now make sneakers specifically for avid walkers. These shoes have plenty of arch support. Depending on your preferences, ensure the flexibility and breathability of the material will suit your needs and will allow you to walk in comfort.
• Warm up before and stretch after your walk. Before you start on your trek, warm up your muscles by walking at a slower pace. After you’ve finished, treat your muscles to a mild stretch.
• Take long strides. Be careful not to overstrain yourself, but taking longer strides will give your legs a good stretch and heighten your heart rate rather than walking at your normal pace.
• Remember to track your progress. Use a pedometer, fitness tracker, or health app to track your progress toward your goals.

3. Fuel Your Body

A new fitness regimen for the spring doesn’t stop at physical exercise; diet plays an essential role in getting — and keeping — you fit.

Fuel your body properly so it can perform at its best and help you achieve your fitness goals. By taking a balanced approach to nutrition, you can make informed decisions about what to eat and when. For example, keep the following in mind:

• Carbs aren’t your enemy. “Cutting carbs” has been a diet fad for decades, but the truth is that carbs are an essential macronutrient to your diet. Try eating carbs before a workout to boost your performance and give your brain the energy it needs to help you function at your best.
• Drink water when you’re thirsty. It’s important to stay hydrated to ensure your body can replace sweat lost during your workout, as well as regulate heat properly. However, keep in mind that overhydration can also be dangerous. Be sure to drink water before you exercise to keep yourself hydrated and avoid oversaturating yourself during your workout.
• Protein heals and builds your muscles. Protein is a macronutrient that heals your muscles, bones, organs and skin. It also helps provide fuel for your workouts. People need different amounts of protein based on their body types, so consult your physician or a nutritionist on how much protein is right for you.

Did you know that Banner Health offers nutrition services if you’re looking for expert support from a dietitian? Banner Health’s nutrition experts can help you navigate the calories you need during a new workout regimen and examine what will work for your body and activity type.

4. Do Rest Days Right

Rest days are an essential part of a healthy and effective fitness plan. In other words, don’t feel guilty taking a day off. According to Dr. Amy Jo Overlin, an orthopedic sports specialist in Phoenix, “A rest day is a chance for your body to recover from the repetitive microtrauma that comes from exercise.”

To break the cycle of guilt of taking a rest day, consider doing something other than sitting on the couch and watching TV. Your rest day could include activities like yoga, pilates, foam rolling or stretching, or even light aerobic activity.

Rest days are necessary for the body to avoid workout burnout, injury, reinjury, or tissue tears. They’re also essential when trying to stick to a new regimen. By working out on a schedule, cross-training muscles, staying hydrated and getting enough sleep, you can keep your body receptive to workouts.

5. Get The Whole Family Involved

One of the hardest things to do for parents is to find time for themselves to work out. Take the stress and responsibility out of planning and get the kids involved in your new fitness routine. Swap finding a babysitter, carpooler, or daycare for a family outing to the park, basketball courts, tennis courts, or swimming pool.

Here are some additional helpful tips to get your kids engaged in your workouts:

• Explore different activities together. With children’s rapidly shifting attention spans and different preferences, there are nearly limitless opportunities to find enjoyable hobbies. Ask and encourage your child to tell you the things they enjoy doing, and then sign them up for classes and practice together.
• Make getting fit a game. Kids love games. By making a workout or exercise fun and engaging, you can enjoy healthy, quality time together.
• Find seasonal activities. When it’s summer, consider playing in the backyard, in a swimming pool, or on the swings at the park. In the spring, plant flowers and pick weeds together. In the autumn, rake leaves (and then jump in the piles!). In the winter, go sledding, ice skating, or build a snowman.
• Listen to music and stretch. Let the kids choose calming music to stretch to and, as a family, do some mild stretching poses to keep limbs limber and flexible.

This spring, take the steps to prioritize your health by setting up a positive mindset, starting with small steps and fueling your body well. If you need a helping hand in your nutrition and fitness journey, learn more about Banner Health’s services.