If your activity level slowed over the winter, ease back into exercise rather than jumping in too quickly.

After the winter months, spring presents a natural opportunity to reestablish healthy routines that support strength, mobility, and overall well-being. As activity levels increase, even small, consistent changes can have a meaningful impact on both physical and mental health—supporting our commitment to helping our community live well at every age.

Experts at the Stony Brook Southampton Hospital Ed & Phyllis Davis Wellness Institute recommend the following strategies to help you safely and effectively return to regular activity this season:

1. Start Gradually
   If your activity level slowed over the winter, ease back into exercise rather than jumping in too quickly. Begin with shorter workouts and moderate intensity, then gradually increase duration and difficulty over the next few weeks.

2. Take Your Workouts Outdoors
   Spring weather provides the perfect opportunity to get outside. Walking, jogging, cycling, or even stretching in a park can make exercise feel more enjoyable while providing fresh air and natural light.

3. Layer Your Clothing
   Spring temperatures can fluctuate throughout the day. Wearing light layers helps you stay comfortable—remove layers as you warm up and add them back during cool-downs.

4. Add Walking to Your Daily Routine
   Walking is one of the easiest and most accessible forms of exercise for all fitness levels. Try a brisk walk during lunch, after dinner, or while running errands.

5. Incorporate Short Movement Breaks
   If you spend long periods sitting, set reminders to stand up and move every hour. Simple stretches, a quick lap around the building, or a few minutes of mobility exercises can make a big difference.

6. Try a New Activity
   Spring is a great time to mix up your routine. Activities like hiking, outdoor yoga, pickleball, or gardening can keep exercise fresh and engaging.

7. Focus on Mobility and Flexibility
   After months of being indoors, your muscles and joints may feel stiff. Adding stretching or mobility exercises to your routine can help improve movement and reduce injury risk.

8. Stay Hydrated
   As temperatures rise, your body may need more fluids during exercise. Make sure to drink water before, during, and after physical activity.

9. Set a Simple Goal
   Whether it’s walking three times a week, spending more time outside, or trying a new fitness class, setting a small, achievable goal can help you stay motivated.

10. Make It Social
    Invite a friend, coworker, or family member to join you for a walk or outdoor activity. Exercising with others can increase accountability and make movement more enjoyable.

The Wellness Institute offers a range of clinically grounded programs designed to support strength, balance, mobility, and overall well-being—available close to home in Hampton Bays and at Stony Brook Southampton Hospital. Classes are offered throughout the week with options for all levels, including strength and low-impact cardio, Pilates and core training, yoga and back care, interval and functional training, and specialized offerings such as Tai Chi, Chair Yoga, and TRX. Programs are scheduled nearly every day, making it easy to find an option that fits your routine.

In April, special programs include Sound Bowl Healing and Meditation on Wednesdays in Hampton Bays and a Food as Medicine session on April 2. The Wellness Institute also offers massage therapy and acupuncture services.

To learn more or find a program that fits your needs, visit:

https://southampton.stonybrookmedicine.edu/services/wellness-institute.