Get Up and Get Out: Spring is Here!

By Kim Lucey

As the days grow longer and temperatures rise, spring brings more than just blooming landscapes. It offers an opportunity to reset both physically and mentally. After a long New England winter, this seasonal shift can have a meaningful impact on mood, energy and overall well-being. And sometimes it starts with your first step outside.

Get Outside and Reconnect with Nature

One of spring’s greatest wellness benefits is the return of sunlight. Longer days and warmer temperatures make it easier to spend time outdoors, whether that means walking, biking, gardening or simply enjoying a cup of coffee on the deck.

“There’s a real chemical component to being outdoors,” says Dr. Michelle DiBlasi, chief of inpatient psychiatry at Tufts Medical Center. “Sunlight exposure allows the body to produce vitamin D, which is essential for serotonin pathways in the brain and helps stabilize and improve mood.” Many people in New England experience low vitamin D levels during the winter months due to limited sunlight. Dr. DiBlasi notes that as people spend more time outside in spring and summer, those levels often improve naturally. “Being outdoors is critical to our overall well-being,” she says. “Exercise has significant connections to improving mood, and as the weather gets better, people also tend to be more social. That combination helps keep loneliness at bay.”

Take a Spring Hike

Hiking is one of the simplest ways to combine movement, sunlight and time in nature. In spring, trails come alive with flowing water, budding trees and wildlife, offering both physical and mental benefits. “Even moderate physical activity can significantly improve mood,” Dr. DiBlasi explains. “It does not have to be intense. Getting outside, moving your body and engaging your senses can have a powerful effect.”

Spring is also a great time to take advantage of the natural byproduct of the big thaw: flowing streams, rivers and waterfalls. State officials say Connecticut is home to more than 5,800 miles of rivers and streams, including several federally designated wild and scenic river systems, such as sections of the Farmington River watershed. “Springtime is an especially good time of year to explore our parks, particularly if you are interested in waterfalls,” says Brian Wilson, director of the state parks and public outreach division of the Connecticut Department of Energy & Environmental Protection. “Seasonal runoff really brings these sites to life.”

Here’s some of Wilson’s spring hiking recommendations you may not have heard of before (and some you probably have):

Campbell Falls State Park (Norfolk)
- Off the beaten path and one of the most scenic waterfalls in the northwest corner of the state, Wilson describes Campbell Falls as a hidden gem.
Southford Falls State Park (Southbury)
- Though relatively small, this park offers about two miles of trails and features a covered bridge, observation tower, and picnic gazebo, making it a great option for families.
Devil’s Hopyard State Park (East Haddam)
- Home to Chapman Falls, which drops more than 60 feet over a series of rocky steps, Wilson says, “this park really gives off a wild and mysterious vibe, riddled with rocks and stones.” It is especially striking in spring.
Wadsworth Falls State Park (Middlefield and Middletown)
- Offering 4.5 miles of trails along the Coginchaug River, visitors can opt for a short walk to the falls from the parking area or enter from the main park entrance and put in some steps throughout the trail system.
Kent Falls State Park (Kent)
- No secret here! This long-time favorite features a short trail that parallels the cascading Kent Falls and connects to a larger trail network. It is also a popular picnic spot.

And if that’s not enough…

In addition to state park locations, Wolcott’s Peterson Park features a fantastic hike along the Mad River. Just a short walk away from the trailhead at a graffitied skate park, the scenery quickly changes to serene beauty; the Mad River flows around moss-covered rocks under a canopy of trees, making it feel like you’ve been transported to a fairy tale. The blue-blazed trail is part of the 42-mile Mattatuck Trail system, so hikers can decide just how long they’d like to hike out and back. And, if you’re more into biking than hiking, the Air Line State Park Trail is lovely in all seasons, but especially in spring. It’s a 50-mile rail trail route stretching across eastern Connecticut from Thompson to Portland crossing several babbling brooks, also providing easy access to Grayville Falls Town Park in Amston. While more of a cascade than waterfall, the spring surge still provides a nice sound, and a welcome lunch spot or break along the path.

Here’s a fun fact: this former railway got its name not from air travel, but instead from drawing an imaginary line in the air from New York to Boston, hence “air line.”

Programs, Events and Family-Friendly Fun

If your family is trying to ease back into outdoor life, consider some Connecticut state parks that offer both indoor and outdoor programming. Education centers such as Dinosaur State Park in Rocky Hill, Meigs Point Nature Center at Hammonasset Beach State Park in Madison and the Kellogg Environmental Center in Derby offer year-round opportunities for both indoor and outdoor learning. Parks also regularly host educator-based programs, including bird walks, amphibian and reptile shows, and other nature-focused activities. 2026 will also feature the Sky’s the Limit Hiking Challenge, kicking off around Memorial Day. “This year’s theme will be celebrating America 250,” says Wilson, “highlighting many of the culturally rich sites within our state park system.” Keep an eye out for this year’s chosen trails by Connecticut’s DEEP. If hikers complete the challenge, they’re eligible for several prizes.

A Season for Simple Renewals

Spring wellness does not require dramatic changes or rigid goals. It begins with stepping outside, moving a little more, and paying attention to what your body and mind need as the season shifts. Whether it is a walk to a nearby waterfall, a visit to a state park or simply reconnecting with friends at your local playground, these small, intentional choices work together to support both physical and mental health. As spring unfolds, it offers a natural reminder that renewal can be simple, accessible and built into everyday life.

More information about these parks and others can be found at CTParks.com.

Kim Lucey is a freelance journalist with more than two decades of experience in both print and broadcast media. She lives in New England with her husband and son, exploring all that each of the four seasons has to offer.