journal tea sneakers flat lay — Thinking about my summer movement survival plan…

For much of my adult life, I approached movement the same way no matter the season: push harder, stay disciplined, keep momentum going.

But over time — especially through motherhood, stress, illness, grief, perimenopause, and nervous system healing — I started noticing something:

My body did not want the same things year-round.

Some seasons I naturally craved strength, sweat, and intensity — and for a long time I assumed that was what being “healthy” always looked like.

Other seasons, I slowly began noticing I needed more grounding, mobility, gentleness, or rest, even when part of me resisted that shift.

And honestly? Fighting those completely normal energetic shifts usually left me more frustrated, exhausted, and disconnected from myself.

One of the things I appreciate about Ayurveda (yoga’s sister science of nutrition and lifestyle) is its reminder that humans are part of nature, not separate from it. Just as the seasons change, our bodies, energy, digestion, emotions, and movement needs change too.

Rather than forcing the exact same workout intensity all year long, seasonal movement invites us to work with the rhythms of the season instead of against them.

Not rigidly.
Not perfectly.
Just more thoughtfully.

Let’s take a moment to reflect on how you’re feeling energetically right now and what kinds of movement might support you best in this season. Even small shifts can help so much with energy and mood.

Spring: Energize & Awaken

spring bishop madonna trail slo — Spring green trails are calling…

Spring carries a naturally heavier, slower energy after winter. Many people feel sluggish, foggy, or unmotivated during this season.

This can be a wonderful time to build strength, increase cardiovascular capacity, and create momentum again. I love to get outside for longer hikes, focus on lifting heavier weights, and more flow yoga.

Movement ideas for spring:

Strong vinyasa yoga
Barre
Hiking
Strength training
Dance cardio
Interval training
Faster-paced walks
More energizing movement classes

Focus on:

Circulation
Sweating
Mobility
Building strength
Waking the body back up

Spring often supports expansion and outward energy naturally.

Summer: Soften & Sustain

avila beach slo ocean pacific rock — Maybe the beach is calling you to cool down and dip your toes…

Summer already brings heat, stimulation, social plans, longer days, travel, and activity. Many of us unknowingly overextend ourselves during summer and end up depleted by late August (who, me?).

Ayurveda often encourages balancing all that external heat with steadier, more cooling movement practices.

This doesn’t mean stopping movement altogether. It simply means allowing movement to feel supportive rather than performative.

My schedule fills up a lot in summer and it can be hard to keep up my usual routines. I have found being consistently moving in whatever ways I can to be enough. It’s not a season where I push hard, I just try to show up for movement each day.

Movement ideas for summer:

Gentle flow yoga
Yin or restorative yoga
Swimming
Pilates
Walking
Early morning hikes
Moderate strength training
Mobility work

Focus on:

Consistency over intensity
Cooling the nervous system
Recovery and hydration
Joyful movement
Sustainable energy

Summer movement can feel spacious, playful, connected, and alive without always needing to be intense.

[[[⏭️ Read More In Related Blog Post - Move Like Summer ]]]

Fall: Ground & Rebuild

fall red maple leaves — Fall brings us the gift of more stabilizing routines

Fall often brings transition, busier schedules, changing routines, and more nervous system sensitivity. Many people begin feeling scattered, anxious, overstimulated, or depleted during this season.

This can be a beautiful time to return to grounding and steadier movement rhythms.

In fall, I usually find myself feeling so grateful for more home time, new school routines, and space to move stronger and steadier again after the fullness of summer. I usually set myself up with a weekly schedule that hits all my favorite movements - yoga, barre, hikes, and gym days staggered in a way that feels good and fits with my life.

Movement ideas for fall:

Hatha yoga
Iyengar yoga
Controlled Pilates
Functional strength training
Tai chi
Slower hikes
Breath-led flow classes

Focus on:

Stability
Structure
Joint support
Nervous system regulation
Consistency
Rebuilding routines

Fall movement often benefits from slower pacing and intentionality.

Winter: Rest & Restore

book tea plant tree light — Warm beverages and slower vibes in winter

Winter naturally asks many of us to slow down more than we allow ourselves to. Energy turns inward. The body often craves warmth, comfort, and recovery.

Movement during winter can become less about performance and more about nourishment..

I find winter to be such a sweet time to focus on nesting at home with my family — warm stews, cozy beverages, slower evenings, and movement that feels comforting instead of demanding. I find myself enjoying more neighborhood walks and fitness classes where the easily fit in.

Movement ideas for winter:

Slow flow yoga
Restorative yoga
Walking
Gentle strength training
Stretching
Mobility work
Breathwork
Cozy home practices

Focus on:

Circulation without depletion
Joint mobility
Warmth
Mental health support
Sustainable consistency
Restoring energy reserves

You Don’t Have to Move the Same Way All Year Long

heart leaf — May we remember that all seasons bring gifts and opportunites

One of the healthiest shifts I’ve made in midlife has been learning to stop forcing my body into the same rhythm every month of the year.

Some seasons support intensity.
Some support rebuilding.
Some support maintenance.
Some ask for more rest.

None of those seasons are failures.

Seasonal movement is less about rigid wellness rules and more about learning to listen:
What season am I in?
What is my body asking for?
What kind of movement would actually support me right now?

Sometimes the healthiest thing we can do is stop fighting the season we’re actually in.

🌿 Part of the Slow Moves Rox Seasonal series

I’ve become increasingly interested in living more connected to the natural rhythms of the seasons — noticing the gifts each season brings and the different ways they invite us to inhabit our bodies and lives.

This seasonal series explores simple rhythms, reflections, and practices that may help us move through the year with a little more awareness, steadiness, and self-compassion.

Seasonal Movement Rhythms: Moving With the Seasons Instead of Against Them