Spring clean your health with our checklist

It’s time to peel away the woolly jumpers and get out of hibernation. The warmer weather is your chance to spring clean your health and kick-start a vibrant new way of life.

Spring is here and now is the perfect time to audit your health habits so you’re emotionally and physically ready to embrace the new season.

Here are some easy and actionable steps to help you get started:

1. Soak up some sun

Did you know even Australians get vitamin D deficiencies? If you’ve been cooped up for most of winter, you may not have had the sun exposure to generate enough vitamin D. You also need to eat a diet that supplies enough of the vitamin.

According to the Australian recommendations for nutrient intake by the NMHRC, both sunlight and diet is crucial for your vitamin D status. Adults should get roughly around 15–30 minutes of sunlight exposure 2–3 times a week and consume foods that contain vitamin D, which includes fatty fish such as salmon, herring and mackerel, eggs, as well as mushrooms which have been exposed to sunlight.

2. De-clutter your diet

We often indulge in comfort food during winter, but it’s usually kilojoule dense, making you feel lethargic and sluggish. Before you know it, the weight creep sets in.

If you’ve gained a few kilos in winter, get back into the habit of meal planning and following a regular meal pattern. All you need to do is set aside 30 minutes at the beginning of each week to plan your meals and write out your shopping list.

If you want a structured eating plan that is personalised to your needs, why not try CSIRO Total Wellbeing Diet? Each week, you'll get a new and exciting meal plan with tasty recipes and an easy-to-use shopping list. 

3. Get rid of the junk

If there's no junk food in the fridge, you won't be eating it. It's that easy!

Replace chips, chocolate and lollies with fresh fruit and vegetables. Make it a habit to stock your fridge with some ready-cut carrot and celery sticks, a fresh yoghurt-based dip and some seasonal fruit.

4. Start meditating

There’s a reason why people report feeling they’re on cloud nine after meditating. This simple stress-reduction technique is free, takes a small portion of your day, and can give you a brighter perspective or time out from a hectic lifestyle.

There are dozens of techniques and disciplines available but, at its core, all you need to do is carve out 10–15 minutes a day to consciously relax, quiet the mind, and focus on your breath. Think of it as a mental spring clean, giving you the opportunity to let go of what no longer serves you.

5. Go shopping for gym gear

If your exercise routine fell by the wayside during the colder months, give your motivation a boost with some new gym gear or trainers. While it might seem like a superficial thing to do, buying something new to train in can inspire you to exercise or change up your workout routine. Need more of an incentive to workout? Sign up for a fun run or fitness event so you can have something to work towards or, even better, find a fitness buddy to train with so it feels more like fun than a chore!

6. Get moving outdoors

Whether it’s taking a brisk walk, joining a running, hiking or tennis group, some outdoor exercise will get you a double dose of healthy goodness — burning kilojoules and boosting vitamin D. Love the water? Why not try water sports such as kayaking and swimming at your local pool.