As the weather warms and daylight stretches longer, many of us feel an instinctual urge to move more. After months of winter hibernation—often marked by reduced physical activity and more time indoors—it’s common to feel stiff, sluggish, or unsure of how to get back into a regular movement routine. The good news? Spring is a perfect time for a reset.

To help you rebuild healthy movement habits safely and sustainably, we asked our team of physiotherapists, chiropractors, and kinesiologists to share their best tips for easing back into activity. Here’s what they recommend:
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1. Start with Gentle, Intentional Movement

Jumping straight into high-intensity workouts after a long pause can do more harm than good. Instead, our physiotherapists suggest starting with low-impact activities like walking, swimming, or mobility-focused yoga. These help to reawaken your muscles and joints while reinforcing movement patterns that may have dulled over the winter.

“Think of your body like a car that’s been parked all season—you want to warm up the engine before hitting the highway,” says one of our lead physios.

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2. Rebuild Strength Gradually

After a period of inactivity, muscle strength and endurance tend to decline. Our kinesiologists recommend strength training two to three times per week using bodyweight or light resistance to begin with. Focus on full-body movements that mimic daily activities, such as squats, lunges, and rows.

If you’re unsure where to start, guided exercise programming through active rehabilitation can provide structure and support—especially if you’re managing a previous injury.

3. Don’t Ignore Discomfort

Discomfort during reconditioning is common, but pain isn’t something to push through. Chiropractors at Roam emphasize the importance of listening to your body’s signals. Persistent aches, sharp pains, or joint instability could be signs that your biomechanics need assessment.

A chiropractic or physiotherapy evaluation can help identify any underlying issues and tailor your movement plan accordingly—before small problems become larger setbacks.

4. Prioritize Mobility and Flexibility

Winter inactivity can lead to stiffness, especially in the hips, spine, and shoulders. Daily mobility routines—like foam rolling, dynamic stretches, or banded movements—can restore joint range and prevent injury as your activity ramps up. Our team recommends incorporating mobility work both before and after physical activity.

5. Make Movement Enjoyable

Finally, movement habits that stick are the ones that feel good—both physically and mentally. Whether it’s dancing in your living room, hiking with friends, or playing a sport you love, make joy a central part of your spring reset. If you’re feeling unsure about where or how to start, a consultation with one of our clinicians can help set the foundation for a more active season ahead.

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Ready to Move Again?

If you’re looking to reintroduce movement safely and effectively this spring, our integrated team is here to support you every step of the way. Book an assessment or drop by to learn more about how physiotherapy, chiropractic care, and kinesiology can help you build a healthier, more active lifestyle.