From key dates and pollen forecasts to seasonal produce and outdoor workouts, here is how to move through spring with some intention.
Spring carries a full calendar this year. Daylight saving time begins March 8, which pushes sunrise later but extends evening light. The official start of spring lands at 10:46 a.m. EDT on March 20, the same day Eid al-Fitr is observed. Passover runs April 1 through April 9, with Easter falling on April 5. Earth Day is April 22, Mother’s Day is May 10, Memorial Day is May 25, and Father’s Day closes out the season on June 21.
The National Cherry Blossom Festival at the Tidal Basin in Washington, D.C., returns March 20 through April 12. For those who cannot make the trip in person, the festival’s Bloom Cam offers a way to track the famous pink blossoms as they open.
What the pollen forecast looks like
A 2026 analysis by Climate Central confirms what anyone with seasonal allergies already suspects: spring is arriving warmer each year, which extends both the growing season and the pollen season alongside it. The severity varies by location, with the Southwest typically seeing the worst of it.
Tree pollen is often the first to arrive, sometimes as early as January, with the season running through June. Grass pollen follows in April and carries through June as well. Both tend to peak in April, which makes that month the most difficult stretch for most allergy sufferers.
Managing allergies without losing the season
The most direct step is seeing an allergist, who can identify the specific triggers and build a plan around them rather than a general approach. Checking daily pollen counts before heading out gives a clearer picture of what conditions are actually like on a given day.
At home, keeping windows closed limits how much pollen circulates through the living space. Changing clothes and washing hair after coming inside, particularly on high-count days, removes pollen before it settles into furniture and bedding. On the medication side, many allergists suggest starting a daily antihistamine before the season intensifies rather than waiting for symptoms to build. Drinking water steadily through the day supports the body generally and can help ease congestion as well.
Eating with the season
Spring produce arrives closer to peak ripeness than items that are harvested early and shipped long distances, which tends to mean better flavor and more nutritional density. The season’s strongest offerings include asparagus, artichokes, arugula, spinach, radishes, peas, onions, garlic, and fresh herbs like basil, dill, and mint. On the fruit side, strawberries, citrus, mango, pineapple, and kiwi all come into their own this time of year.
Raw vegetables hold up well in a spring salad, and roasted asparagus, artichoke, and onion make a more substantial side without much effort. A citrus or tropical fruit salad works as breakfast or a snack. Strawberries with dark chocolate cover dessert while delivering antioxidants worth mentioning.
Getting outside after a long winter
Research supports what most people already sense intuitively: exercising outdoors amplifies the benefits of the workout itself. Spring extends the available daylight for that kind of movement, and the weather starts cooperating in ways it has not for months.
Walking, jogging, and running are the most accessible starting points. Adding scenery makes a real difference in how sustainable the habit becomes. Trails offer a more varied challenge, and rucking, which involves hiking with a weighted backpack, raises the intensity without requiring specialized equipment. Outdoor sports like tennis and pickleball have grown considerably in participation, and recreational leagues in softball, soccer, and volleyball offer both exercise and a social dimension that is harder to find in solo workouts. Outdoor fitness classes, which tend to increase in frequency this time of year, are another option worth searching locally.
Gardening and yard work count as movement too, and research consistently connects time spent tending to outdoor spaces with measurable mental health benefits.
Making the most of the longer days
For anyone who struggles with seasonal depression, the return of consistent sunlight is a genuine shift worth building around. Eating seasonal produce, getting outside after work while the light holds, and trying a new activity with other people are all straightforward ways to take advantage of what spring actually offers.
Content is for informational purposes only and does not constitute medical advice. Consult a health care professional for medical concerns.
