Spring into Wellness

April 12, 2019

Spring is here! The changing of the seasons is a great time to adopt new healthy habits or take control of health problems triggered during this time. Here are a few tips to make the season healthier and more enjoyable.

Shake up your fitness routine.

Spring means the sun rises earlier each day and the mornings are warmer. Try exercising before starting your day, whether it's going for a run or walking the dog. Exercising before work begins your day on a high note, giving you clarity and energy. Get at least 150 minutes of physical activity every week (30 minutes a day, 5 days a week).1

Update your workout wardrobe.

Springtime means it’s time for some new clothes! New lightweight clothing can help manage heat and perspiration to optimize comfort when exercising. Proper footwear can help support an active lifestyle by providing important support for your joints.

Try new fruits and vegetables.

Spring is a great time to add new fruits and vegetables to your diet because different ones are now in season. Try to get 1½ to 2 cups of fruit and 2 to 3 cups of vegetables every day.2

Protect yourself from spring allergies.

Spring brings warmer temperatures and blooming trees. But, for close to 1 in 3 Americans, it also brings annoying allergies.3 Pollen is the most common culprit. Your immune system identifies it as harmful and overreacts. Try to avoid or limit exposure. Change your clothes after coming in and shower before bed to get rid of pollen that might stick to clothes or hair.

Spike your water with a squeeze of lemon.

For your body to perform at a high level, stay hydrated. Drinking water instead of sugary drinks is a good way to reduce calories. Add a wedge of lemon to improve the taste and help you drink more water. Men should drink about 15.5 cups of fluid and women about 11.5 cups a day.4

Sleep well to maintain a healthy weight.

Not getting enough sleep is linked with many chronic diseases and conditions—like type 2 diabetes, heart disease, obesity, and depression. Staying up late has been shown to increase the likelihood of overeating. Get at least 7 hours of sleep every night.5

Schedule screenings and doctor’s appointments.

Spring is a good time for a health tune-up. Before starting an exercise routine, be sure to check with your primary care physician. And stay up-to-date on routine screenings.

QualChoice Can Help

For help with improving your diet or other well-being goals, call 501.228.7111 or 800.235.7111 and ask to speak to a QCARE Health Coach.*

*Programs vary by group and benefit plan. Check with your health plan administrator to see if QCARE benefits are included with your plan.



3https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-tips-to-protect-yourself-from spring-allergies/