Spring awakening

Spring is here—that time of year when thoughts turn to spiritual renewal, physical rejuvenation and cleaning out the garage, just not necessarily in that order.

Spring is the perfect time to change your normal routine and devise new ways to powerwash your brain. Here are a few springtime tips for people on all ranges of the physical-fitness spectrum.

Work that body

Gym rats know that variety is the key to strength and conditioning so they should consider a few new twists to their workouts. These can include a change in the weight routine by focusing on a new muscle group; taking a new yoga class; participating in a high-intensity interval training (HIIT) class or enlisting the help of a personal trainer

But don’t just jump into a new workout without giving it some thought. JP Santana, a Los Angelesbased dance and fitness professional, recommends doing a little prep work before committing to a new fitness regimen. “Be very sure of what you are going to do when you walk in the gym,” he says. “Do not go in without a plan.”

Santana lists out some overarching spring fitness guidelines.

• Don’t overdo it: Don’t exercise for more than an hour a day. If you’re going to start with a physical activity, you can do an efficient workout in 30 to 45 minutes.

• Get enough sleep: As soon as you start training, your body will need more sleep to repair itself. Santana suggests no less than six hours a night.

• Eat clean and healthy: Most people start exercising because they want to lose weight, but their diet is the most important thing. Your workouts will shape your body and make your heart and lungs healthy, but food is everything.

Setting goals

If you find that you’re more likely to stick to a fitness routine if you have a specific set of goals, Santana recommends some potential objectives for spring fitness:

• Run a mile in a certain amount of minutes.

• See how long you can run without stopping.

• Set a goal for push-ups.

• Run a short-distance race.

• Complete an initial circuit training for a time, then try to beat that time.

• Take a dance and fitness class that combines dance with high- and low-impact exercises in a moderate way.

“If you’re starting to exercise, the most important thing is to find an exercise that you like, so you can stick with it,” Santana says. And don’t discount the intangibles. “Create a fun playlist that will keep you motivated, or splurge for a new training suit,” Santana says. “You can also find a friend to exercise with, or take a class to learn healthy recipes for cooking in the kitchen. Whatever your fitness goals, you should have fun while you work out to achieve them.”

Mix it up

Other fitness enthusiasts likewise view the changing seasons as an opportunity to alter their workout regimens. Lori Egizio, a clinical therapist and trainer based in Joliet, Illinois, looks forward to taking her workouts outside, especially after a brutal Midwestern winter. Her warm-weather routines include bike riding, sprints, squats, jumping rope and more. “Body movements are just more fun outside,” Egizio says.

Beyond physical activity, Egizio notes that outdoor activity is good for the “depressive symptoms” that a long and trying winter can bring. “Mental health is typically easier to manage when the weather is nice,” she says.

Egizio says outdoor activities could include:

• Mindful walks in the park.

• Walking around outdoor shops.

• Working in the garage or yard.

• Planning and maintaining gardens.

• Washing the windows and other exterior elements of your house.