JOHANNESBURG - After the slower pace of winter, spring is the perfect season to refresh your energy, habits, and mindset.
Exercise scientist Chanel Labuschagne shares a few tips on how to reset your body and mind without extreme diets or unrealistic routines.
"It’s common to feel sluggish after winter because of shorter days, less movement, and heavier comfort foods that take their toll," Labuschagne said.
"Spring offers the perfect chance for a gentle reset."
Morning sunlight boosts vitamin D and lifts your mood, and a short walk outside may help you ease back into movement.
Labuschagne said clearing physical clutter can create a lighter, calmer space.
She suggests drinking more water and adding leafy greens to help your body’s natural detox systems.
"The season’s sense of renewal pairs with better weather for exercise, fresh seasonal foods to support nutrition, and a natural rise in energy after winter’s sluggishness," Labuschagne said.
Here are a few tips:
Gentle movement matters
- Start small: Stretching, yoga, or short walks.
- Build up gradually to 30 to 45 minutes of daily activity.
- Outdoor exercise boosts sleep, reduces stress, and supports heart health.
- 10 to 20 minutes of morning yoga or stretching.
- Two to three strength workouts per week (push-ups, squats, lunges).
Eat with the season
- Fresh spring produce helps fight inflammation and aids digestion.
- Try asparagus, spinach, kale, strawberries, lemons and parsley.
- Focus on whole foods and proteins, not restrictions.
- Protein-rich breakfast to fuel your day.
Hydrate smartly
- Aim for about 30–35ml of water per kg of body weight.
- Add lemon, cucumber, or berries for flavour.
- Include water-rich foods like watermelon and cucumber.
Make habits stick
- Set small, realistic goals and track progress.
- Find a walking buddy or join a group.
- Plan for busy days with quick backup options (like a 10-minute stretch).
- Celebrate little wins to stay motivated.
"Even a small daily practice makes a big difference," she said.
"Try moving your body first thing in the morning, then reward yourself with a coffee or tea. It grounds your day and sets the tone for a fresh start."