Spring into wellness: How the season of renewal can boost your health
As the days grow longer and the temperatures begin to rise, many of us feel an urge to shake off winter and get moving again. Spring isn’t just about cleaning out closets or planting gardens—it’s also a perfect time to refresh your health routines, especially as we age.
Here are a few ways to take advantage of the season:
Soak up the sunshine, safely
With more daylight hours, it’s easier to get outside for a brisk walk or time in the garden. Moderate sun exposure helps your body produce vitamin D, which is essential for bone health, immune function, and mood. Just 10–15 minutes of sun on your face and hands a few times a week can be beneficial—just remember to wear sunscreen if you’ll be out longer!
Get growing!
Gardening offers more than beautiful blooms and fresh veggies. Research shows that it can improve physical activity levels, reduce stress, and even enhance cognitive function in older adults. Whether you have a backyard or just a sunny windowsill, growing something green can nourish your body and mind.
Move more, sit less
After months of indoor hibernation, spring is a great time to reignite your activity goals. Walking, yoga, tai chi in the park—whatever gets you moving safely can help improve mobility, heart health, and balance. Aim for at least 150 minutes of moderate activity each week and start slow if you’ve been less active over the winter.
Embrace seasonal eating
Spring brings a bounty of fresh, colourful foods—think leafy greens, asparagus, radishes, and berries. Eating with the seasons not only supports local growers, but also encourages a varied, nutrient-rich diet that can help prevent chronic disease and support healthy aging.
Spring is more than just a change in weather—it’s a chance to reset, recharge, and re-engage with the habits that support healthy aging. Even small changes—an extra walk, a few new recipes, a little more sunlight—can make a big difference.
Looking for more ways to stay well this spring? Explore more through our helpful resources below.
McMaster Optimal Aging Blog Posts are written by faculty, staff, PhD students, and external collaborators, and are assessed for accuracy by members of the Portal scientific leadership team.
DISCLAIMER: These summaries are provided for informational purposes only. They are not a substitute for advice from your own health care professional. The summaries may be reproduced for not-for-profit educational purposes only. Any other uses must be approved by the McMaster Optimal Aging Portal (info@mcmasteroptimalaging.org)