Spring is here! That means it’s time to ditch those win­ter lay­ers, and even that excess win­ter weight. No mat­ter what your cur­rent fit­ness lev­el, spring is a great time to refo­cus your habits and spruce up your routine.

Get a Check Up or a Physical

Before start­ing any new fit­ness reg­i­men, it’s a good idea to check with your doc­tor. Your med­ical pro­fes­sion­al will be able to assess any poten­tial risks asso­ci­at­ed with start­ing a new fit­ness rou­tine and may advise you on the types of activ­i­ties you should try or avoid. For exam­ple, if you suf­fer from low back pain, your doc­tor can sug­gest the types of activ­i­ties that will strength­en your mus­cles with­out extra risk of injury, and they may even sug­gest avoid­ing cer­tain types of workouts.

Hit the Trails

If you enjoy walk­ing, jog­ging, or bik­ing, it’s time to take your work­outs into the great out­doors. Indoor work­outs are con­ve­nient, not to men­tion cli­mate con­trolled, but it’s time to take advan­tage of the spring weath­er and enjoy those activ­i­ties out of doors for a nice change of pace. While you’re at it, change your pace! Try increas­ing your speed or adding in some hills and add the extra chal­lenge your cur­rent fit­ness level.

Sign Up for a Race

Spring is a great time to walk, jog, or run in a char­i­ty race. Whether it’s a cause close to your heart, or an event close to home, there are lots of 5K’s and fun-runs to choose from. Try search­ing on Face­book events for upcom­ing races. Some­times the sim­ple act of pay­ing a reg­is­tra­tion can be all the moti­va­tion need­ed to get your run­ning or walk­ing back on track–figuratively and literally.

Join a Local Team

All work and no play can make for a very bor­ing fit­ness rou­tine. Try join­ing a local recre­ation­al sports league. Check with your local parks and recre­ation office for adult leagues. It can be a great way to get fit while mak­ing new friends. Soc­cer, soft­ball, vol­ley­ball and even dodge­ball are com­mon. If you can find cowork­ers to join you, con­sid­er start­ing an office team of your own. Brag­ging rights can be very effec­tive moti­va­tion­al tools!

Start a Fitness Challenge at Work

Start a sports team isn’t the only way to get the office involved. Con­sid­er start­ing an office fit­ness chal­lenge. It could be some­thing as sim­ple as a “30-Day Water Chal­lenge” or a “Biggest Los­er” weight loss con­test. The most impor­tant part of a fit­ness chal­lenge at work is the oppor­tu­ni­ty to moti­vate one anoth­er, to chal­lenge one anoth­er, and even to hold each oth­er accountable.

Start by assess­ing your cur­rent fit­ness lev­el, con­sult a med­ical pro­fes­sion­al as need­ed, and set real­is­tic goals for improve­ment. From there, the pos­si­bil­i­ties are endless.