5 Ways to Spring into Health 

As winter fades and the flowers begin to bloom, spring offers the perfect opportunity for a fresh start. The longer days, warmer temperatures, and renewed energy make it a great time to reset your health and well-being. Just like you might clean out your home or refresh your routine, this season is a reminder to take care of yourself, too.

 Here are five ways for you to spring into better health this season:

1. Get Outside and Get Active

Midwest winters can keep us indoors, but now that the sun is shining, it’s time to get moving again! Whether it’s a walk around the neighborhood, a bike ride on local trails, or playing outside with the kids, fresh air and movement do wonders for your body and mind.

  • Kids (ages 6-17): Need at least 60 minutes of physical activity daily.
  • Adults: Should aim for 30 minutes of movement each day.

Spring Reset Tip: Enjoy nature—take a hike, visit a local park, or simply soak up the fresh air.

2. Eat A Healthy Diet 

Spring brings an abundance of fresh, local produce, making it the perfect time to add more colorful, nutrient-rich foods to your meals. A balanced diet fuels your energy, strengthens immunity, and supports long-term wellness.

  • Load up on leafy greens, asparagus, strawberries, and root vegetables from local farmers’ markets.
  • Stay hydrated—warmer weather means drinking more water is essential.
  • Aim for 13 cups (3L) of water per day for men and 9 cups (2L) for women (IOM recommendations).

Spring Reset Tip: Try meal prepping with fresh, local ingredients to make healthy eating easy and enjoyable!

3. Get Plenty of Sleep

With daylight stretching longer into the evening, it’s easy to stay up later—but quality sleep is essential for your health. It helps with energy levels, focus, and even your immune system.

Recommended sleep by age (CDC):

  • School-age kids (6-12 years): 9-12 hours
  • Teens (13-18 years): 8-10 hours
  • Adults (18-60 years): At least 7 hours

Spring Reset Tip: Create a wind-down routine—dim the lights, put away screens, and relax before bed for deeper, more restful sleep.

4. Enjoy the Sun Safely

Springtime means more time outside—but that also means stronger UV rays. As temperatures warm, don’t forget to protect your skin and eyes while enjoying the fresh air.

  • Wear sunscreen with SPF 15+ (even on cloudy Midwest days!).
  • Use sunglasses that block UVA/UVB rays.
  • Stay cool and shaded with hats and lightweight clothing.

Spring Reset Tip: Make sun protection part of your morning routine—apply SPF before heading out for the day.

5. Check In with Your Primary Care Provider

Just like you refresh your home in spring, it’s time to check in on your health. Whether you need a wellness visit, a check-up on chronic conditions, or just a chance to talk about your health goals, your Exemplar Care membership makes it easy.

  • Longer, unrushed appointments: More time with your provider to discuss your health concerns and goals.
  • Same-day & next-day appointments: No waiting weeks to be seen.
  • 24/7 access to care:  Call, text, or visit whenever you need us.

Spring Reset Tip: Don’t wait until you’re sick—schedule your wellness visit now and start the season feeling your best!

Your Health, Your Care – Make the Most of Spring

Spring is all about renewal and fresh starts—use this time to prioritize yourself. Whether it’s moving more, eating better, or scheduling a check-up, small steps today lead to a healthier, happier you.

Take advantage of your Exemplar Care membership and schedule your welcome or next visit today!

 

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woman riding her bicycle through spring blossom