Follow the signs of the season and let your physical activity routine blossom. Warm up with the weather, head outside for an old favorite activity or a new one that you’ve wanted to try, and see where the motion takes you!
The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate aerobic activity and 2 days of muscle strengthening exercises each week. See below for some activity ideas to refresh your health and wellness routine:
- Go for a walk. Bird songs, colorful and fragrant blossoms, and warmer temperatures make Spring a great time to get outside and walk! Check out these tips to get the most out of your walks.
- Ride a bike. Bicycles are a great source of physical activity and a fun way to explore your surroundings. Just remember these safety tips!
- Play ball. Invite others or a canine companion, find a space that fits your game, and remember to watch out for the windows.
- Water works. Swim, paddle, or fish your way to a great workout, making sure to be water safe while you’re at it. Added bonus: there’s a built-in place to cool down once you’re finished.
- Take it to the house. Tidying up around your home and yard can be hard work, and a great workout. Check out this video to Step Up Your Cleaning Routine.
- Time for recess. Playground activities like jumping rope, hula hooping, and tether ball can be fun for adults too!
- Start fresh. Trying a new-to-you activity gives your brain some fresh material to think about, and your muscles some new challenges to adapt to.
- Plant a garden. Gardening can be good for your body and mind. The Department of Agriculture has compiled a list of resources to help you prepare and plant.
- Explore. Whether you want to stay close to home or head across the country, do some research and Find Your Next Adventure.
- Move Gently. Gentle movement exercises are great ways to build muscle strength and flexibility, as well as to focus on balance and stability. Participating in outdoor sessions give the added bonus of natural sights and sounds! Learn more about movement techniques, such as yoga, tai chi, and qi gong.
Ready to get started?
Make a plan to stay on track. Create your Activity Planner on the Department of Health and Human Services Move Your Way website. Set your own weekly goals, choose the activities you want to do, and get personalized tips to help you stay motivated. When you’re done, print your plan or share it with friends and family.
Increases in your physical activity may impact your health. If you have any concerns, please consult with your Health Care Provider before beginning an exercise program and only engage in exercises that you can perform safely and comfortably.
Spring into Motion Toolkit
