How to Spring Clean Your Wellness Routine

After a long, cold winter, it’s only natural to feel a bit uninspired and out of sync with our wellness routines. However, with spring in bloom, there’s no better time to revitalize our health habits and set the stage for a season of growth and renewal! And just so you know, you don’t have to be in a fitness rut to do this. Even if you’re crushing your goals, revamping your wellness routine (or, at the very least, checking in with your goals) at the start of every season is a great habit to get into. Aside from the new, refreshing energy that comes with every season, taking inventory of your mind, body, and habits once every three months (as the seasons change) gives you enough time to make progress and notice change without letting too much time go by.

With this in mind, spring is in the air! Read on to learn how to spring clean your wellness routine for the healthiest spring yet.

Spring Clean Your Workout Routine

Take It Outdoors

Exercising in nature has proven to be extremely beneficial for our mental well-being, with studies showing that spending time outdoors can reduce stress and anxiety — all thanks to the combination of fresh air, natural scenery, and exposure to sunlight! Take advantage of those longer days and warmer weather by taking your workouts outdoors!

Maybe it’s a brisk morning run, a weekend bike ride to your favorite coffee shop, or a post-dinner walk around the block with your puppy or partner. After a long winter, embracing nature and the fresh air is a great way to break your fitness plateau and keep you feeling fresh and energized.

Swap Out Your Winter Wardrobe

Need some motivation to get back on track with your workouts? A wardrobe revamp always does the trick! Whether you treat yourself to some new pieces or break out your spring workout selects from hiding, introducing new outfits into the rotation can help you get excited about scheduling that workout. Plus, this is a great opportunity to go through your old clothes and donate anything that no longer serves you. You’ll have more space to see what you have, and you’ll be giving back to someone in need!

Revamp Your Workout Space

While you’re organizing your closet, give your workout space a reset, too! Even if you don’t have a designated home gym or workout area, organizing your equipment or gear can make all the difference. Maybe you buy some cute baskets for your resistance bands, sliders, and ankle weights, or maybe you organize your yoga mat and dumbbells. And if you don’t have a home area for workouts, maybe this is your sign to make one!

Create New Fitness Goals

Spring cleaning your wellness routine is the perfect opportunity to check in with your progress and create new goals. What’s working for you? Where are you stagnant or struggling? What areas could you use support? Based on your answers, form new (realistic) goals for the upcoming spring season. This could be a total revamp of your current goals, or a simple switch-up!

Incorporate Mobility & Flexibility Training

With all the movement that comes with warmer weather, don’t forget to give your body the TLC it deserves. After a long winter, there’s a good chance that your muscles and joints may feel stiff, making it essential to incorporate mobility and flexibility exercises into your routine. Dynamic stretches, yoga, and foam rolling can help improve circulation, reduce the risk of injury, and enhance overall movement quality. Whether it’s a morning stretch session, a few yoga poses before bed, or a dedicated mobility workout, taking the time to loosen up will keep you feeling strong, agile, and injury-free all season long.

Try a New Class or Activity

If you always hit the same yoga class or run the same route, consider switching it up — spring is the perfect time to try something new! Whether it’s pilates, HIIT, or dance cardio, trying a new workout can help keep your routine fresh and exciting.

Optimize Your Recovery

Don’t let delayed onset muscle soreness hold you back. Prioritize recovery with foam rolling, Epsom salt baths, and adequate protein intake to support muscle repair. If you’re feeling like something a little extra, consider red light therapy, acupuncture, or booking yourself a myofascial massage.

Spring Clean Your Diet

Eat With The Spring Season

Eating with the season means fresher, more nutrient-packed picks that are locally grown and more sustainable. And needless to say, when purchased from a local farmer or enjoyed in season, your food will be a lot tastier, too!

Head to the local farmers market and fill up on spring picks! Fill your fridge and counter with foods such as:

Strawberries
Kiwi
Lemons
Pineapple
Carrots
Celery
Spinach
Kale

Use Your Seasonal Picks For Spring-Inspired Meal Prep

Save time, money, and stress by setting aside time for healthy weekly meal prep. Meal prep makes it easy to stay on track with your health and fitness goals — especially during busy weeks when you don’t feel like cooking. If you’re utilizing seasonal foods, keep your dishes spring-inspired with light and fresh meals.

Do a Pantry Cleanout

Aside from tidying your space, cleaning out your pantry is a great way to see what you have. Use those canned chickpeas for homemade hummus, flavor your veggie dishes with spices you never use, or meal-prep a big batch of veggie soup with fresh spring veggies and that leftover broth.

Up Your Hydration Game

With increased movement and more time spent outdoors in the sun, upping your water intake is key. In addition to preventing dehydration, adequate fluid intake helps rev your metabolism, support weight loss, boost mood and energy, and support brain health. Sick of plain old water? Try boosting your intake of water-rich foods and trying these hydrating drinks!

Reduce Processed Foods

Warmer months mean fresher produce, so take advantage by swapping out processed snacks for whole, nutrient-dense options like nuts, seeds, and fresh fruit. Not only will this support your overall health, but it can also help reduce inflammation, minimize sugar cravings, and improve digestion. Opt for simple, homemade snacks like veggie sticks with hummus, yogurt with berries, or a handful of almonds to keep your energy levels steady and avoid the sugar crashes that often come with processed foods.

Revamp Your Morning Meal

Ditch the heavy winter breakfasts and try lighter, more refreshing options like smoothie bowls, overnight oats, egg and veggie bakes, or chia pudding made with seasonal ingredients. Join FitOn PRO to explore hundreds of delicious recipes for healthy cooking inspiration.

Spring Clean Your Stress Hacks

Meditate More!

There’s no better way to spring clean the mind than meditation. Think: out with the old thoughts, in with the new. Meditation can help us overcome negative thought patterns, push past feelings of stagnation, and help us feel more grounded and less stressed — especially as the season starts to get busy.

Here are some meditations to try:

Effortlessness with Vytas
Calming the Mind with DeAndre Sinette
Motivational Affirmations with Kenta Seki
Coming Home to Myself with DeAndre Sinette

Give Breathwork a Try

New 2023 research shows breathing techniques (specifically, cyclical sighing) is an excellent way to help reduce stress. According to the study, cyclic sighing — which emphasizes prolonged exhales — led to the greatest improvements in mood and stress reduction. Best of all, the technique is simple!

To start, inhale two consecutive breaths without exhaling (until your lungs are maximally filled). Then, slowly exhale until your lungs are empty. Repeat this breathing pattern for five minutes.

Declutter Your Space

Physically cleaning your space can do wonders for the mind. For starters, research shows a cluttered space leads to a cluttered mind. From increasing feelings of stress, anxiety, and even depression, an unorganized and overcrowded home can make it hard to focus and lead to feelings of overwhelm. We’re not saying you have to organize your house from top-to-bottom (unless you want to). Simply, make it a goal to tackle one area (like your car, desk, or kitchen junk drawer). Plus, if you’re not a fan of tidying up, you’ll be happy to know cleaning burns calories! You could burn anywhere from 100 to 350 calories per hour — not bad.

Reconnect With Nature

Spending time outdoors isn’t just good for your body — it’s amazing for your mind, too. Research shows it can lower stress levels, boost mood, and even improve sleep and cognitive function. Take your lunch break outside, go for a nature walk, or enjoy some grounding by walking barefoot on grass.

Practice Digital Detox Days

Give your mind a break by designating a few hours — or even a full day — without screens. Unplugging from constant notifications and blue light exposure can help reduce stress, improve focus, and enhance sleep quality. Use this time to engage in activities that ground you, like reading, journaling, or spending quality time with loved ones. Even a short break from screens can help reset your mind and increase mindfulness in your daily routine.

Set Boundaries With Your Time

Spring is a busy season, but that doesn’t mean you have to say yes to everything. Prioritize your energy by setting firm boundaries with work, social events, and obligations. There’s no need to feel guilty about saying no — remember: you can’t pour from an empty cup.

Spring Clean Your Sleep Habits

Make Sure Social Hour Isn’t Cutting Into Sleep Hour

After an introverted winter, we’re eager to socialize and hit the town. And even if alcohol isn’t involved, we’re likely staying out later and, as a consequence, getting to bed later. But remember: sleep deprivation can be costly for our health! Try to maintain a regular sleep pattern, and at the very least, try to average 8 hours of sleep per night.

Embrace the Morning Sunshine

Getting 10 minutes of morning sunlight is one of the best things we can do for our sleep health. It helps regulate our circadian rhythm (our sleep-wake cycle), plus it keeps us feeling alert and energized. It’s as simple as taking your meditation outdoors, sipping your coffee in the sunshine, or going for a brief morning stroll!

Spring Forward With Ease

With a little preparation, spring into daylight saving time with ease! As best as you can, try to keep your sleep schedule consistent to support your circadian rhythm. Your sleep environment matters, too! Keep it cool, dark, and quiet. And if you really want to make the time change transition easier, start your evening routine a few minutes earlier in the week or two leading up to the start of daylight saving time.

Adjust Your Evening Routine

Longer days might push your bedtime later, but staying consistent with a calming evening routine — like reading or light stretching — can help you wind down, regulate your circadian rhythm, and ensure you’re getting deep, restful sleep — even with the extended daylight. Dimming the lights, avoiding screens, and incorporating a soothing evening activity like meditation can help signal to your body that it’s time to rest.

Monitor Your Caffeine Intake

With warmer weather, iced coffee cravings tend to ramp up. However, be mindful of afternoon caffeine, as it can interfere with sleep! Try to avoid drinking caffeine past lunch, and instead, switch to herbal tea or decaf!

Spring Clean Your Self-Care Routine

Schedule In Time For You (Daily!)

As warmer weather hits, our spring schedules get busy. But, that doesn’t mean you need to commit to anything and everything. Whether it’s a studio yoga class, an uninterrupted meditation, or a DIY facemask while listening to a podcast, make sure you’re scheduling time for you!

Take a Staycation

Speaking of ‘you’ time — take a spring stay-cation (or vacation). Maybe you schedule a girls’ trip to a local wellness spa, book a yoga retreat, or treat yourself to a massage or acupuncture session. No matter how big or small, it can be a powerful way to recharge, rest, and relax as we transition from winter to spring!

Give Your Lungs Some Love

Open up the windows and doors, use an air purifier to remove any debris and toxins from the air, and invite in fresh spring air! You can also try diffusing mood and immune-boosting essential oils like eucalyptus, lemon, grapefruit, and peppermint!

Refresh Your Spring Skincare Routine

Often confused for self-indulgence, skin care is definitely self-care. It’s the perfect way to nourish your body as you carve out time for yourself. Aside from enjoying the benefits of a soothing and stress-free environment, our daily skincare routine can prevent early signs of aging and provide us with the opportunity to check in with our bodies. In fact, your outer skin is often a reflection of what’s happening inside your body. Experiencing a breakout? You may need to reduce inflammation and up your hydration. Feeling tension or tightness in your neck or jaw? Maybe some yoga, meditation, or journaling is calling your name.

This is a great opportunity to revamp your products, too! Make sure you’re adding a daily SPF into the mix, and try switching to a lighter-weight moisturizer now that the dry, windy winter is behind us.

Journal Your Intentions For The Season

A new season is a fresh start. Take a few minutes to jot down your goals, intentions, and things you’re looking forward to this spring. This is a great way to track your progress, reassess your goals, and keep yourself accountable!

Surround Yourself With Positivity

Spring is a season of renewal, so use this time to evaluate the energy in your life. Whether it’s decluttering your social media, limiting time with draining people, or incorporating inspiring books or podcasts, focus on things that bring joy.

Hit the Refresh Button On Your Spring Wellness Routine

Known to be a season for all things new and fresh, Spring is the perfect time to revamp your wellness routine and revitalize your energy after a long winter. Whether you refresh your fitness goals, fill up on fresh seasonal foods, or deeply cleanse your spring skincare regime, these simple hacks can help you start the season feeling strong and motivated. And if you’re not where you hoped to be, that’s okay! Rather than throwing in the towel, try hitting the reset button by giving these health hacks a try.