BHealthy Blog

Spring into Fitness with Baptist Health

Spring is here and longer, warmer days ahead bring more opportunities to safely participate in physical activity while social distancing. Getting and staying active can be tough, but it can be especially difficult due to restrictions from COVID-19. May is the perfect time to spring into fitness during National Physical Fitness and Sports Month.

If you are ready to get moving this May, join the “Spring into Fitness with Baptist Health” challenge with these activity tips and calendar that make it easy to follow along.


Incorporating cardio workouts into your routine can help lower health risks and improve overall quality of life. Any activity that increases your breathing and heart rate counts as cardio. The sky is the limit when it comes to aerobic exercises, but if you are looking for some inspiration, consider bicycling, dancing, high-intensity interval training (HIIT), or going for a run.


Strength training not only leads to increased muscle mass, but can help with bone strength, flexibility, weight control, and balance. Weights and equipment help, but aren’t required. For weight-free strength options try abdominal crunches, squats, lunges, planks, or push-ups. Ready to amp it up? Grab some weights and try arm curls, kicks, or weighted squats.

Active Recovery

Active recovery is an essential part of any fitness regimen. It can help with muscle recovery and reduced soreness without putting strain on your muscles and joints. Any low-intensity activity such as walking, swimming, and yoga will work.


Rest days play an important role in maintaining long-term health and fitness goals. Your body needs time to recover, rebuild, and regenerate after your cardio and/or strength days. Rest days provide a perfect opportunity to prioritize mental well-being as a part of your plan. Take time to appreciate all the hard work your body does for you on a daily basis. Journaling and meditation are great ways to check in with yourself and focus on relaxing your body and mind.


Week 1

Day 1: Cardio

Day 2: Strength

Day 3: Active Recovery

Day 4: Cardio

Day 5: Strength

Day 6: Cardio

Day 7: REST!

Week 2

Day 8: Cardio

Day 9: Strength

Day 10: Active Recovery

Day 11: Cardio

Day 12: Strength

Day 13: Cardio

Day 14: REST!

Week 3

Day 15: Cardio

Day 16: Strength

Day 17: Active Recovery

Day 18: Cardio

Day 19: Strength

Day 20: Cardio

Day 21: REST!

Week 4

Day 22: Cardio

Day 23: Strength

Day 24: Active Recovery

Day 25: Cardio

Day 26: Strength

Day 27: Cardio

Day 28: REST!

Week 5: You did it!

Day 29: Strength

Day 30: Cardio