Longer days and lighter evenings are just two of the first signs of spring. Having spent months working hard to stay alert - darker periods can cause our melatonin levels to rise which can makes us feel sleepy1 - March brings with it morning birdsong, colourful flowers and a sunnier outlook on life. So, make the most of warmer weather today…
Get a garden workout
Spring is the perfect time to plant summer-flowering bulbs such as dahlias, cannas and lilies.Strawberries can also be sown from March, as well as onions, garlic, potatoes and asparagus. Planting aside, gardening is a great form of aerobic exercise. It allows for both strengthening and body balancing exercises which can help with stamina and flexibility. Be mindful that pulling weeds and planting can encourage you to slump forward - keep the spine in a neutral position as much as possible to avoid back pain.2
With the transition from winter to spring comes new fruit and vegetables. In March eat more chard, chicory, radishes, green onions and don’t forget kale. The popular leafy alternative to spinach is a good source of carotenoids lutein and zeaxanthin. It’s also particularly rich in folate and beta-carotene, which is used by the body to make vitamin A3. Up your kale intake with this Creamy Kale & Chicken Traybake recipe
Go for a run
Springtime temperature is perfect for outdoor exercise, including running. If your trainers have been locked away over the winter, make sure your first run of the year is gentle to avoid injury. Signing up to a free run is a good way of easing yourself back into running. Start with 5km and set yourself weekly running goals.
If you’d perfect a lower impact exercise, cycling is one of the easiest ways to keep fit. Great for all ages, the best way to build cardiovascular fitness on a bike is to ride for at least 150 minutes every week4 Unsure where to cycle? There are lots of safe, traffic-free places to ride and British Cycling has over 1,000 routes for you to try.
Spend time outdoors
Parks come alive in the spring. They’re great for al fresco dining, weekend walks and people watching. They also allow for a hit of vitamin D. As our main source of vitamin D is from the action of sunlight on our skin people may find their vitamin D levels drop over winter, so spending time outdoors can help to top up your natural resources. You can also consider a supplement such as Seven Seas Cod Liver Oil One-a-day capsules which are rich in omega-3 and vitamin D.