After the winter months, nature is slowly becoming active again in spring and we also get a desire for exercise, fresh food and time outdoors. The body also has to adjust to warmer temperatures and longer days. If you want to prevent the typical spring fatigue and get rid of winter as quickly as possible, there are a few things to keep in mind. We will help you start the spring fit and healthy.
As soon as winter slowly comes to an end, the first rays of sunshine appear and spring brings nature to life, the exact opposite happens to us. This is called spring fatigue. Typical symptoms include fatigue, lack of concentration and motivation, as well as mood swings and irritability. More often one hears also in connection with spring fatigue about dizziness, circulatory problems and headaches. Spring fatigue occurs around March. Therefore, it makes sense to adjust to these new conditions from head to toe. And it’s easy and even fun to do.
Even though the urge to move increases in the spring months, rest is enormously important. Your body first has to get used to the new time. The body needs about four weeks to get used to the change and overcome spring fatigue. If you want to start spring fit, you should take your little time-outs every day to recharge your batteries. A sufficient night’s sleep in your oasis of well-being of at least seven hours is just as important as exercise in the fresh air and small breaks.
If you’re drawn to the outdoors more often in the spring, remember: your own four walls should also be made spring-fresh. And spring cleaning is perfect for endurance training. After all, the body burns almost 600 calories during two hours of vacuuming, washing windows, mopping floors and cleaning the bathroom. That’s roughly how much an adult weighing 70 kilograms burns during an hour of cycling, jogging or swimming. And if you consciously stretch and stretch while you’re doing it, you’re doing even more for your fitness. And honestly, what could be better than falling into your box spring or upholstered bed in the evening after work and enjoying the fresh scent of a clean bedroom?
Spring is the time of change. Flowers sprout, the trees slowly get leaves and a new annual cycle begins. What could be more natural than to change something in your own four walls. A small colorful stool, a practical bedside table or even a new bed with high leaning comfort provide a renewal kick in your own four walls in the spring.
Before we reveal our tips on how to get more exercise into your daily routine without wasting time, the question naturally arises as to what the benefits are of an active lifestyle. Anyone who has an office job knows that physical activity usually comes up short during the week. In the long run, this has an unfavorable effect on the body and mental balance.
If you ensure more activity in your everyday life or you move more during working hours, you not only reduce long periods of sitting at your desk. You’ll improve your stamina, contribute to a healthier posture, increase your performance, strengthen the immune system and increase energy consumption.
Around 10,000 steps a day are recommended by most experts to stay fit. Therefore, walking is shown to be one of the most important forms of exercise we can use in our daily lives. The beauty of walking is that it does not require any preparation or special knowledge. If you walk, even at a faster pace, you protect your joints, move about 70% of your entire musculature, strengthen your legs and ensure that your core muscles are strengthened.
Our tip: Integrate more active walking time into your daily routines. The following tips show how this can work in everyday life:
- Take the stairs more often.
- Walk to work or take the bike.
- Park the car extra far away from your destination or get off the bus a few stops earlier.
- Go for a walk during your lunch break.
- Take another walk around the block in the evening.
- Make phone calls while standing up and walking around the room.
- Do your grocery shopping on foot.
In addition, there are always ways to incorporate exercise into your daily routine. Once you have made some of the following tricks part of your routine, it is not at all difficult to be more active on a daily basis:
- Exercise (e.g., do exercises or use an exercise bike) while watching your favorite TV show.
- Squat while brushing your teeth.
- Standing on one leg more often to exercise your sense of balance.
- Working on the PC while standing up every now and then.
- Start with a mini-workout in the morning, with each exercise lasting only 45 to 60 seconds: Alternate lifting your right and left knees to hip level, then do squats, followed by push-ups, and finish with two repetitions each of forearm push-ups. (Position elbows approximately under shoulders. Place feet firmly on the ground on the balls of your feet. Tense the torso and form a straight line with the body. Hold the position for 30 seconds).