Oh how we know it.
Winter has a way of slowing us down. Between colder mornings, comfort food cravings, and shorter days, it’s normal for healthy habits to slide a little. But here’s the good news: spring is the perfect time to reset your body, mind, and routine—and science backs it up.
How can I do this? Well look no more! Here is some tips to get you back into a lovely rountine.
1. Harness the Power of Daylight
As spring arrives, days get longer and sunnier. Exposure to natural light helps regulate your body’s circadian rhythm—your internal clock that affects sleep, mood, and energy levels. Studies show that spending just 20 minutes outside in natural sunlight can boost vitamin D levels and improve serotonin production, which helps combat low energy and seasonal fatigue.
Tip: Start your day with a short morning walk or move your workout outdoors when possible.
2. Clean Up Your Nutrition with Seasonal Foods
Spring brings an abundance of fresh fruits and vegetables—think leafy greens, asparagus, berries, and citrus. Research consistently shows that diets rich in fiber, vitamins, and antioxidants improve digestion, support immunity, and reduce inflammation.
Tip: Swap out heavier winter comfort meals for lighter, colourful plates. Aim for half your plate to be fresh vegetables, and experiment with quick, high-protein meals that energize rather than weigh you down.
3. Rebuild Consistency with Micro-Habits
One of the biggest challenges after winter is regaining consistency. Behavioural science shows that creating small, sustainable habits is more effective than drastic changes. For example, scheduling just 10–15 minutes of daily movement dramatically improves long-term adherence compared to sporadic “all-or-nothing” workouts.
Tip: Commit to small wins first: a glass of water before coffee, three workouts per week, or prepping one healthy lunch each day.
4. Move More, Sit Less
According to the World Health Organization (WHO), even moderate-intensity activity like brisk walking for 150 minutes per week reduces the risk of heart disease, type 2 diabetes, and depression. Movement also improves circulation and helps reset metabolism, especially if you’ve been more sedentary during winter.
Tip: Add in short “movement snacks”—a quick stretch between Zoom calls, a walk after lunch, or 10 squats while the kettle boils.
5. Spring Clean Your Mind
Winter blues are real. Research shows that mindfulness, journaling, and gratitude practices can reduce stress hormones like cortisol and improve overall well-being. With the fresh start of spring, it’s the perfect time to declutter your mental space as well as your physical one.
Tip: Take five minutes each day to breathe deeply, write down three things you’re grateful for, or plan your weekly goals.
The Takeaway
Spring is nature’s reset button—and it can be yours too. By aligning your routine with the science of light, nutrition, movement, and habits, you can shake off the winter slump and step into a season of energy, health, and growth.
At Getupgurl, we’re here to guide you with weekly updated workouts, over 200 dietitian-approved recipes, and a community that keeps you accountable. Because resetting your health doesn’t mean starting over—it means blooming into the best version of yourself.
This spring, let’s do it together. Are you ready?