Winter makes us slow down – more time on the couch, more high-calorie food and less exercise. But with the first rays of spring comes the desire to get back to an active lifestyle. If you feel that your body is stiff, your energy is low and your fitness motivation has disappeared under the layers of winter clothes – don’t worry! This article will help you restart your regime and get in shape without stress and unnecessary pressure.

The effects of winter on the body – what really happens?

When temperatures drop below zero and the sun appears less and less often, it’s no wonder that the motivation to move drops sharply. But this is not just laziness – the cold really affects your body. At low temperatures, the body begins to secrete more cortisol (the stress hormone) and less serotonin (the happiness hormone), which explains why we are more prone to melancholy and lack of energy. The differences between men and women are also not to be underestimated – in men, testosterone tends to decrease in the winter, while in women, more serious fluctuations in estrogen and progesterone levels are observed, which can affect appetite and mood.

If we look at nature, we will see that quite a few animals hibernate during the cold months – this is a natural mechanism for conserving energy. And although humans do not hibernate, our instincts still work in this direction – metabolism slows down, movement decreases, and the appetite for fattier and more caloric food increases. Here comes the cultural factor – as we know, in the Balkans we traditionally rely on heavier foods in the winter: pork, pickles, banitsa… It’s tasty, but it doesn’t really help if you want to maintain a shape other than round.

To top it all off, the cold can negatively affect joints and muscles, making them less flexible. According to studies, people are 30% less active during the winter months, which affects not only physical fitness, but also mood. But don’t worry – there is a way to get back on track! And to motivate you even more, we’ll tell you that people who start spring with an active regimen are 40% more likely to maintain their habits throughout the year.

How to Get Your Body Ready for Spring

Stretching and Mobility – The First Step to Getting Moving

After months of being inactive, our muscles and joints need attention. Stretching and mobility exercises are key to a smooth return to an active lifestyle. Optimal times to stretch are in the morning after waking up, before and after a workout, or after sitting for a long time.

Dynamic stretches (like arm swings, twisting lunges, and yoga cat-cow poses) are a great way to wake up your body, while static stretches are better suited for post-workout to reduce muscle tension.

If you’re looking for a structured approach to mobility, try our Get Flex workouts, which combine active stretching, yoga elements, and breathing techniques to improve flexibility and coordination.

Studies show that regular mobility exercises can reduce the risk of injury by up to 50% and significantly improve range of motion. Just 5-10 minutes a day can make a noticeable difference in the way you feel!

Hydration and a balanced diet equals an internal reboot

In winter, we usually drink less water because we don’t feel thirsty as often, but this leads to dehydration and fatigue. However, water needs are individual – the recommended daily intake depends on body weight, physical activity and ambient temperature. A good guideline is to aim for around 30-40 ml of water per kilogram of body weight per day. For example, if you weigh 70 kg, the optimal intake is between 2.1 and 2.8 liters of water. If you exercise intensely or sweat more, it is important to increase this intake.

In addition to plain water, you can add natural flavorings such as lemon, lime or ginger, which aid digestion and hydration. Read more on the topic here.

As for nutrition – it’s time to give your body what it needs: fresh vegetables, fruits, proteins and good fats. Cut down on processed foods and sugar to feel the difference in your energy almost immediately!

If you’re looking for a more in-depth look at the topic, we recommend reading our interview with professional chef and Masterchef and Hells Kitchen contestant, Emanuel Iwuji, who shares valuable tips on healthy eating and a balanced approach to dieting.

Gradual increase in load – without shock to the body

If you have spent the last months in “rest” mode, do not jump straight into heavy training – the risk of injury is real. Start at a moderate pace: walks, light cardio, lower intensity training. Gradually increase the load and do not forget to listen to your body.

According to the American College of Sports Medicine, increasing the load by no more than 10% per week reduces the risk of injuries and improves the body’s adaptation.

Strength and endurance exercises – the best way to get in shape.

If you want to feel strong, durable and in good tone for the warmer months, combine strength training with cardio. Here are some suggestions for basic exercises that you can gradually include in your workout.

• Strength exercises: Squats, lunges, deadlifts, push-ups – these basic exercises build muscle mass and improve your metabolism.
• Cardio: Jumping, running, jumping rope – all of these help you increase your endurance, improve your heart function and get rid of the extra pounds you gained during the winter.
• Functional exercises: If you’re not a fan of weights, try training with elastic bands, TRX or your own weight – a great alternative for developing balance, mobility and endurance.

In our fitness clubs we offer a variety of group training sessions that cover all these needs. Whether you want to work on your strength, endurance or functional abilities, you can find the perfect workout for you. See our class schedule here.

Recovery and Rest – The Underrated Key to Success

We all want quick results, but the truth is that recovery is just as important as the workout itself. Give your body time to adapt.

• Sleep: Try to get 7-9 hours of sleep a night, as lack of sleep can reduce physical performance by up to 30%. You can use apps like Sleep Cycle or Calm to improve your sleep quality. Taking magnesium before bed can also help you relax better.
• Massage and Physiotherapy: If you feel tense or sore muscles, regular massage can help significantly. At Next Level The Mall and Maxi, we work with our partners at Omni Physio, who offer professional massages and physiotherapy, specifically tailored to your sports regimen.
• Relaxation Time: Quality rest promotes muscle growth and reduces the risk of overtraining. If you feel tired, it’s better to take a day off.

Spring is the perfect time to reboot! With a few easy changes, you can get out of the winter slump, feel more vibrant, and get in shape without stress. Stretching, good nutrition, hydration, progressive overload, and proper rest are the keys to success. So, throw the slats aside and we’ll be waiting for you in the gym with fresh energy!