7 tips for getting back into fitness during the spring and summer months

If you’ve been bunkering down during the winter months (guilty!), the warmer weather presents the perfect opportunity to reinvigorate your fitness routine.

We chatted with HBF Physio physiotherapist Jakub Chudy to get his top tips for getting back into fitness during the spring and summer months.

1. Make exercise a ritual

One of the best ways to stick with your exercise routine is to be consistent. “Creating a routine that feels natural is key,” says Chudy. “Find a time that works best for you – whether that’s early in the morning, during your lunch break, or in the evening – and make it a regular part of your day. By sticking to the same time, it becomes a habit that fits seamlessly into your daily life.”

Whether you enjoy a morning jog, a lunchtime yoga session, or an evening bike ride, making it a regular part of your day will help you stay on track.

2. Set yourself reminders

Between work, family, household responsibilities, and that packed summer social schedule, it’s easy to forget your exercise plans. To keep your fitness goals top of mind, Chudy suggests setting helpful reminders.

“Set reminders for yourself to keep your fitness goals front and centre. Simple things like placing your running shoes right by the front door can help. When you see them, you’re reminded to get moving.”

Visual cues like these can serve as gentle nudges, making it less likely for you to skip your workout.

3. Start small

Getting into fitness can be daunting, especially if you’ve taken a lengthy break over winter. Chudy recommends beginning with small manageable goals that won’t overwhelm you.

“It’s better to begin with something easy and achievable, like a 10-minute walk, a short stretching session, or a few simple exercises. As you get more comfortable, you can slowly ramp up the intensity and duration of your workouts. It’s all about finding your groove and building from there.”

4. Think of exercising as a long-term investment

Exercise isn’t just about hitting short-term goals; it’s a long-term commitment to your health, Chudy emphasises.

“Think of fitness as an investment in your future. Regular exercise brings a wealth of benefits, from better cardiovascular health to improved mood and more energy. When you view it this way, you’ll stay motivated because you’re focusing on how it contributes to a healthier, happier you in the long run.”

5. Build sustainable habits

Building a successful fitness routine involves more than just hitting your workout goals – it’s about creating lasting habits. “Play the long game and aim for habits you can manage,” says Chudy.

“Instead of chasing quick fixes or extreme workouts, integrate exercise into your lifestyle in a way that works for you year-round. Choose activities you enjoy, set realistic goals, and celebrate your progress along the way. It’s about making fitness a part of your everyday life.”

6. Focus on the habit first, results later

When starting a new fitness routine, it’s easy to become fixated on the end results, such as weight loss or muscle gain. However, Chudy advises to prioritise building a consistent exercise habit, and let the results come naturally.

“Start by building the habit first and let the results follow. It’s more effective to focus on creating a consistent routine rather than obsessing over outcomes. By making the process enjoyable and sticking with it, the results will naturally come. Think of it as developing a lasting habit rather than just working towards a specific goal.”

7. Make exercise enjoyable

One of the best ways to ensure that you stick with your fitness routine is to make it enjoyable. As Chudy suggests, “Find ways to make exercise fun so it doesn’t feel like a chore.”

“Whether it’s dancing, hiking, swimming, or playing a sport, choose activities that you genuinely enjoy. With Australia’s beautiful summer weather, there are endless opportunities to get outside and have fun. When exercise is something you look forward to, you’ll be more motivated to keep it up.”

How can health insurance help?

HBF extras cover can pay benefits towards a few services that may help support your exercise goals, such as:

• Physiotherapy. From aches and pains to mobility issues and injuries, physio can help treat a wide range of physical conditions.
• Exercise physiology. Get support for managing, treating or preventing chronic illness or injury through exercise.
• Remedial massage. Rest up and recover with remedial massage that can help with aches and pains, injuries and overall wellness.  
• Dietetics. Get personalised advice on healthy eating to support your exercise goals and overall health.
• Psychology. Get support for making healthy lifestyle changes and learn tools to better manage your mental wellbeing.

If you’re an HBF member, you can check what you're covered for by logging on to myHBF or calling us on 133 423.