Springing Forward to Get Ready for Summer

As the days grow longer and the air warms, spring offers the perfect opportunity to reset and prepare your body for the vibrant months ahead. It is a season of renewal — not only in nature but in our own routines. By embracing movement and mindful habits now, you create momentum that carries you into summer with strength, energy and confidence.

Step Outside and Move

Winter often leaves us sluggish. Short days and cooler weather encourage us to hunker down, which is natural, but it also means our muscles and minds can feel heavy. Spring invites us back outdoors. Start with something simple: a brisk walk at sunrise, cycling to the local market, or stretching on the lawn. Moving in fresh air not only strengthens muscles but clears the mind, improves circulation and boosts vitamin D — an essential ingredient for both mood and energy.

Think of these sessions as wake-up calls for the body. You are telling your muscles, joints and lungs that the active season has arrived.

Build Consistency, Not Intensity

Many people feel the urge to go “all in” when spring arrives, but the key to long-term results is consistency. You don’t need punishing workouts to see change. Focus instead on creating regular habits that feel achievable. Ten minutes of bodyweight exercise, yoga or light resistance training a few times a week is enough to remind your body of what it can do.

As your confidence builds, extend your sessions or add variety. The aim is to build a sustainable rhythm rather than chase quick fixes. Small steps done often are far more powerful than occasional bursts of effort followed by long pauses.

Find Joy in Movement

Exercise does not have to mean the gym. Dancing in the kitchen, gardening, playing a family game of touch rugby — these all count. When movement feels joyful, it becomes part of your lifestyle rather than another task on the to-do list. Notice how your body feels after these moments of activity. Often, it is lighter, calmer, more focused. That positive feedback is what helps habits stick.

Nourish with Freshness

As you increase activity, support your body with seasonal produce. Spring is a time of crisp lettuces, asparagus and the first berries, all rich in antioxidants and minerals. Nature provides exactly what we need: lighter, fresher foods that balance the heavier meals of winter.

Even if you don’t have a garden, you can bring spring’s vitality into your home. Planting microgreens in pots on a sunny windowsill or kitchen bench gives you a constant supply of living food. These tiny greens — rocket, radish, mustard or pea shoots — are ready in just a week or two and can be snipped straight onto salads, sandwiches or smoothies. Microgreens are more than a garnish; they often contain higher concentrations of vitamins and antioxidants than their mature counterparts. Growing them also offers a sense of connection to the season — a reminder of renewal and growth right in your own home.

Look Ahead with Intention

Spring is a natural transition point. Each walk, stretch and nourishing meal is a brick in the path toward your summer goals. By starting now, you give yourself the gift of arriving in the warmer months energised, confident and ready to embrace all that the season brings.

The secret is not speed but momentum. Think of spring as building a bridge — every choice you make, whether a ten-minute walk, a handful of microgreens or a playful stretch in the garden, strengthens the structure. By the time summer arrives, you will not be scrambling to “get ready.” Instead, you will already be there, grounded in healthy habits and ready to enjoy long, warm days to the fullest.

Victoria’s Top 5 Spring Moves

Quick exercises to wake up your body and build summer strength

1. Morning stretch flow – Reach arms overhead, bend gently side to side, then fold forward. A simple way to open up after sleep.

2. Bodyweight squats – Ten to fifteen repetitions strengthen legs and glutes, perfect for powering up outdoor walks.

3. Step-ups – Use a sturdy step or low bench. Alternate legs for one minute to raise your heart rate and build balance.

4. Standing push-ups – Place hands on a wall or counter, lean in and press back. Great for arms and shoulders without needing equipment.

5. Brisk walk – Ten minutes at a pace that makes you breathe a little faster is enough to refresh body and mind.