Marching into spring

Professional trainer and former chef Ian Eassom explains the importance of building strength and momentum as we count down to the new season.

March is more than just the gateway to spring, it is a call to action. As the days grow longer and the chill of winter begins to fade, March invites us to move forward with purpose.

The very name of the month echoes the idea of marching: steady steps, strong posture and forward momentum. This makes it the perfect time to recommit to fitness, rebuild consistency and set the tone for a healthier season ahead.

After months of cold weather and reduced activity, many of us feel stiff, sluggish or unmotivated.

Marching into March is not about extreme workouts or quick fixes but about reactivating the body, restoring mobility and building endurance one step at a time. The goal is progress not perfection.

The perfect fitness reset
March symbolises transition and renewal. Just as nature awakens, our bodies respond well to renewed movement and fresh routines. The moderate temperatures make outdoor workouts more inviting, while the psychological shift toward spring boosts motivation. Marching workouts are especially effective because they are simple, low impact, and accessible to all of us whatever fitness level we are at.
These movements improve cardiovascular health, strengthen the lower body, engage the core, and enhance coordination. They also serve as an excellent foundation for more advanced exercises later in the season.

Power of movements
Marching exercises mimic natural walking patterns but add intention and structure. When performed with proper posture, upright torso, engaged core and controlled steps they activate many multiple muscle groups at once.

Marching also reinforces balance and rhythm, which are often neglected in traditional workouts. So here are my effective inspired exercises you can incorporate into your fitness routine.

High knees march
Benefits: Improves cardiovascular endurance, strengthens hip flexors and core.
Stand tall with your feet hip-width apart. Lift one knee toward your chest while keeping your torso upright, then switch legs in a controlled, marching rhythm. Focus on balance rather than speed.
Reps: 30-60 seconds
Tip: Start slow, then increase intensity and range as you warm up.

Marching glute bridge
Benefits: Strengthens glutes, hamstrings and core stability.
Lie on your back with knees bent and feet flat on the floor. Lift your hips into a bridge. While holding the bridge, slowly lift one foot off the ground then switch legs, mimicking a march.
Reps: 10-12 per side
Tip: Keep hips level throughout the movement.

Standing march with resistance band
Benefits: Improves balance, leg strength and hip stability.
Place a resistance band around your thighs or ankles. Stand tall and lift one knee against the resistance of the band, then alternate legs.
Reps: 12-15 per side
Tip: Move slowly to maintain control and proper form.

Marching plank
Benefits: Builds core strength, shoulder stability and co-ordination
Start in a high plank position with hands under shoulders. Lift one foot slightly off the floor, then alternate feet as if marching
Reps: 20-40 seconds
Tip: Avoid rocking your hips if possible to keep your core tight.

Walking lunges – march forward
Benefits: Builds leg strength, balance and mobility.
Step forward into a lunge, and then bring your back leg forward to step into the next lunge. Move forward with purpose, like a controlled march.
Reps: 10-12 steps per leg
Tip: Keep your chest up and knees aligned.

Habits and mindset
Fitness should focus on building habits. Instead of pushing for intensity every day, aim for consistency, 20 to 30 minutes of movement, 4 to 5 days a week.

Marching workouts can be combined with walking, stretching, yoga or light strength training to create a balanced routine.

Equally important is mindset – progress happens gradually. Just as spring doesn’t bloom overnight, fitness improvements come with patience and persistence.
Celebrate small wins: improved energy, better posture or simply showing up.

My favourite ingredients:
Turmeric
Contains curcumin, a powerful anti-inflammatory compound which helps improve blood circulation by supporting healthy blood vessels reducing joint pain, muscle soreness and inflammation.

Black Pepper
Contains piperine, which boosts curcumin absorption by up to x20. Improves digestion and supports healthy circulation and helps warm the body and stimulate blood flow.

Ginger
Enhances circulation by relaxing blood vessels. Reduces inflammation and muscle stiffness, supports digestion and helps reduce nausea.

Garlic
Supports heart health by helping lower blood pressure, improves circulation by promoting flexible blood vessels and natural antibacterial and immune boosting properties.

Yoghurt
Provides probiotics that support gut health and immunity. A healthy gut improves nutrient absorption and overall metabolism. Adds protein and calcium for muscle and bone health.

Cumin
Aids digestion and reduces bloating. Supports iron absorption, which helps oxygen circulation in the blood.

Chilli
Increases circulation by stimulating blood flow. Boosts metabolism and supports heart health

Coriander
Helps detoxify the body and supports digestion and reduces inflammation.

Turmeric Chicken
Here’s my Turmeric Chicken recipe using all my favourite ingredients with protein packed chicken breast.

METHOD
Marinate (optional but recommended): In a bowl mix yoghurt, ginger, garlic, turmeric, cumin, black pepper, chilli and salt. Add chicken and coat well. Cover and marinate 10-30 minutes.

Heat oil or butter in a pan on medium heat, Add chopped shallots/onion and cook until soft and lightly golden (5-7 minutes).

Add the marinated chicken and remaining yoghurt, stir well and cook on medium heat. (The yoghurt may look split at first but keep stirring, it will smooth out.) Carry on cooking uncovered for 10-15 minutes, until the chicken is cooked through and the sauce thickens.

To serve, sprinkle the fresh coriander on top and serve with rice, flatbread, or on its own.

So March is your invitation to move forward literally and figuratively. By embracing these types of exercises you create a strong foundation for strength, endurance and confidence.

Step-by-step, breath-by-breath, let this be the month you reclaim momentum and march confidently into a healthier season ahead.

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