My Spring Routine: How I Adjust to the Change in Seasons

Every year, as winter starts to fade and spring starts to settle in, I get asked the same question: “How do you adjust your routine for spring?” Well, let me tell you—I’ve learned a lot over the years. It’s not just about “getting through” the season change; it’s about adjusting and embracing it so your body feels good, and your joints stay happy. 🌸

So, I thought I’d share my daily routine with you. It’s simple, effective, and helps me stay at my best during the spring transition.

 

Winter Routine: What I Focus On When It’s Cold ❄️

But, first, you’ve gotta know what my winter routine looks like—because you can’t adjust for spring if you don’t know what you’re adjusting from.

In the winter, I’m all about staying warm and comfortable. I tend to be less active, especially in the mornings, when the cold just makes me want to curl up under a blanket. Stretching and light movement still happen, but it’s mostly indoors—some gentle yoga, maybe a quick treadmill walk if it’s icy outside.

Breakfast during the winter often includes hearty, comforting foods. I’d have oatmeal or toast with peanut butter, keeping things warm and filling. While I still keep protein in my meals, the focus is on comfort and sticking to foods that warm me up. I might even make some extra soup or stew to enjoy when I’m winding down after a long day.

As for activity, I tend to do less overall in winter. The weather makes outdoor walks harder to enjoy, and I can get away with less movement because it’s easier to stay cozy inside. Winter feels like a time to hibernate, right?

 

My Spring Routine: A Daily Schedule 🌞

But come spring? Things change.

 

Morning (5:00 AM) – Wake Up & Hydrate 💧

I’m up by 5:00 AM, and the first thing I do is grab a big glass of water. I never skip it—after a night of sleep, my body’s craving hydration. It wakes me up and gets my joints and muscles feeling good right from the start. I’ll grab my coffee a little later with breakfast, but water always comes first. It’s my secret to kicking off the day right!

When the weather is warmer, this is especially helpful since we’re not bundled up in layers, and our bodies need extra hydration to keep things moving smoothly.

 

Morning (5:30 AM) – Gentle Movement 🚶‍♂️

I always start with some light stretching to wake up my body. If the weather’s nice, I’ll head outside for a quick walk to enjoy the fresh air and soak up a little sunshine. Nothing intense—just enough to get my joints moving and shake off that morning stiffness. It's all about easing into the day and letting my body gradually wake up.

 

Morning (6:00 AM) – Breakfast with Joint-Boosting Foods 🍳

By 6:00 AM, I’m ready to fuel up with breakfast and take my supplements (because, let’s be honest, we’ve got a few to take at this age). I always make sure to include protein, healthy fats, and some fresh veggies or fruit. Eggs, avocado, and berries are regulars for me. If I’m in a rush, I’ll grab something quick, like a protein shake and some nuts.

In winter, I might’ve been more inclined to have heavier, comforting foods, but spring calls for lighter, fresher options. I stay away from anything too sugary or carb-heavy in the morning—it doesn’t do me any favors. And once I’ve got my breakfast sorted, I drink my coffee (or if I’m really pressed for time, I’ll grab it to go). It’s the little morning ritual that makes a big difference!

 

 

Afternoon (12:30 PM) – Simple & Fresh Lunch 🥒

I try to keep my afternoon meal simple and fresh. I love incorporating more spring veggies—things like leafy greens, cucumbers, and peppers. A light salad with some lean protein like chicken or fish is a go-to for me. If I’m in a hurry, I’ll throw together a quick wrap with whole grain tortilla and a bunch of veggies.

I try to avoid heavy carbs most days, so I stay away from pastas or anything too greasy. The goal is to keep my energy up without feeling sluggish in the late afternoon.

 

Afternoon (3:00 PM) – Midday Stretch or Light Walk 🧘‍♂️

By late afternoon, I start to feel the effects of sitting at my desk or staying in one spot for too long. If I have the time during work, I’ll take a few minutes to stretch—nothing crazy, just a couple of simple movements to loosen up my back and legs. Even just a few minutes of stretching or walking helps me feel more energized and ready to power through the rest of the day.

Don’t have time during work? No worries—since the days are getting longer, it’s easy to get a quick walk in after work.

 

Evening (5:30 PM) – Activity Before Dinner 🕺

I like to fit in a little more activity after work, but it depends on the day. Some evenings, I’ve got a yoga class or even a dance class to help shake off the day and get my body moving in a way that’s gentle on the joints.

On days when I don’t have class, I’ll go outside and tend to my garden. Spring is the perfect time to enjoy the fresh air, dig in the dirt, and see all the plants start to bloom. It’s a nice way to stay active and enjoy the season change.

 

Evening (6:30 PM) – Dinner with Anti-Inflammatory Foods 🍽️

By dinnertime, I focus on making sure my meal is nutrient-packed, with anti-inflammatory foods like salmon, sweet potatoes, and more veggies. I make sure I’m not overloading on starches or anything that could cause bloating.

If I’ve had a busy day, I’ll skip heavy carbs and keep it lighter, but if I’m hungry or need some extra fuel, I’ll add a small portion of whole grains. Dinner is all about nourishing my body without weighing it down, so I can end the day feeling good and ready to relax.

 

Evening (8:00 PM) – Wind Down & Relax 🛀

By now, I’m all about winding down. I give myself some time to relax and let my body digest without any rush. I try to avoid screen time and instead focus on things that help me unwind—maybe reading a book or doing the crossword.

I find that making sure my evenings are calm and peaceful sets me up for a good night’s sleep and helps my body recover.

Why This Routine Works for Me ✅

You see, the spring transition isn’t just about “getting active.” It’s about adjusting—from the foods I eat to the way I move. In winter, we can get away with moving less, but in spring, our bodies need a little more attention. And that doesn’t mean running a marathon every day—it’s about gentle movement, eating well, staying hydrated, and making sure our joints are supported.

This routine has worked wonders for me over the years. It keeps me feeling energized, loose, and able to enjoy the season without dealing with uncomfortable flare-ups or stiffness.

 

What About You? 🤔

I’d love to know—do you adjust your routine when spring rolls around? If you don’t, maybe it’s time to start! A little change in your daily habits can make a world of difference in how your body feels.

Let me know what works for you or ask me anything! I’m always here to help.

Brandon

**This is my personal routine based on what works for me. Always check with your doctor before making changes to your diet, supplements, or exercise routine—especially if you have any underlying health conditions.