Spring Into Motion: Get Your Body Ready for Summer Activities

By Dr. Alfredo Petrone, Coastal Life Wellness

Spring is here. That means longer days, more sun, and more time outside. It also means more activity—running, hiking, biking, tennis, or maybe just playing in the park with your kids or dog. This change in season is a good time to check in with your body. Winter often slows us down. We move less. We stay indoors more. Our bodies feel tighter, stiffer, and sometimes more fragile. Now, the weather is better, and people are ready to move again. But jumping back in too fast can lead to injuries. Here’s how to prep your body for a healthy, active summer.

Move More, Now

You don’t need to dive into intense workouts to get back into shape. Start with basic movement and build gradually. A daily walk is a good place to begin. Add in simple strength exercises like bodyweight squats, lunges, and pushups. This helps wake up muscles that have been hibernating all winter. Mobility work is just as important. Focus on areas that tend to stiffen up when we’re less active—hips, thoracic spine, and ankles. A few minutes of foam rolling or stretching in the evening can help loosen things up and prepare your body for more activity. Think of this as laying the foundation before you return to your favourite summer sports and activities.

Soak Up the Sun (Safely)

Sunlight is one of the best natural sources of vitamin D. This vitamin plays a big role in bone health, immune function, and even mood regulation. After months of cloudy skies and staying indoors, most of us are running low. Try to get outside for 10–15 minutes a few times a week with your arms or legs exposed. No need to overdo it—burning your skin cancels out the benefits. Early morning or late afternoon sun is ideal. And while you’re out there, move around. The combination of light and motion has been shown to improve energy and reduce stress levels.

Listen to Your Body

It’s easy to ignore little aches when you’re eager to get moving again. But most injuries don’t show up out of nowhere—they build over time. That tight hamstring, sore shoulder, or cranky lower back? Those are signs your body needs a tune-up. Pay attention to what feels off. If something isn’t improving after a few days of rest or movement, it’s worth getting it checked. Chiropractic care and massage can help identify movement restrictions, joint dysfunction, or imbalances before they turn into something more serious. Getting ahead of these issues now can keep you moving all summer long.

Warm Up for Real

Skipping a warm-up is one of the most common mistakes people make, especially when the sun is shining and you're excited to jump right in. But cold muscles don’t like surprises. A quick, intentional warm-up can help you move better and reduce your risk of injury. Think dynamic movement—things like walking lunges, high knees, jumping jacks, or arm swings. Get your heart rate up just a little and ease into the motion you’re about to do. A good warm-up should take 5–10 minutes. It’s not about stretching as far as you can—it’s about preparing your body to move well.

Don’t Skip Recovery

More activity means more recovery is needed. Rest isn’t just about doing nothing—it’s an active part of training and staying healthy. Your body needs time to rebuild after exercise, especially if you’re ramping up your routine or trying new activities. Make sure you’re sleeping enough (aim for 7–8 hours a night), drinking water, and eating enough protein and whole foods to support your muscles and joints. Modalities like chiropractic adjustments, massage therapy, and acupuncture can help reduce muscle tension, improve circulation, and support your nervous system so you bounce back faster.

Be Outside, Be Smart

There’s a lot of value in simply being outside. Fresh air, natural light, and the rhythm of walking or moving outdoors can have a calming effect on your nervous system. It helps regulate your mood, boosts mental clarity, and supports better sleep. But being outdoors doesn’t mean you should throw caution to the wind. Ease back into sports or activity, especially if it’s been a while. Watch your form, take breaks, and listen to your body. Address small issues before they become bigger ones. Prevention always beats rehab. If you’re feeling stiff, sore, or unsure where to start, we can help. At Coastal Life Wellness, we work with people of all levels to improve movement, manage pain, and get them doing what they love.

Ready to move more this season? Let’s make sure your body is too.

– Dr. Alfredo Petrone

Dr. Alfredo is a health enthusiast who’s goal is to help people and families live healthier, happier lives. My philosophy on health is simple - our body’s have the amazing ability and potential to self-adapt, self-regulate and THRIVE in this world.

Keywords: seasonal wellness, spring chiropractic care, summer sports injury prevention, benefits of sun exposure, mobility for athletes, chiropractic Vancouver, Coastal Life Wellness