Wow, I cannot believe we are already into September! Someone told me last week that there are only 17 weeks until Christmas. This year has been interesting to say the least, and for a lot of people, exercise has not been a top priority. Even if you have returned to a regular exercise routine, today I’d like to discuss how to get the spring back in your step heading into the Spring season.
It’s getting warmer
The days are starting to get longer and warmer heading into the hotter months. Now is a great time to take advantage of the beautiful weather and head outdoors for some physical activity. Research shows that exposure to sunlight has a number of key benefits for our physical and mental health (Holick, 2011; Razzaque, 2018):
- A natural source of vitamin D – important for bone health (reduces the risk of fractures), our brains and immune system (which is particularly important during the pandemic)
- Stimulates the production of serotonin in our brain – serotonin is known as the ‘happiness hormone’ and is associated with improved mood and reduced stress
- Stimulates the production of melatonin at night – melatonin is known as the ‘sleep hormone’ because it assists with sleep quality
- Regulates our body’s internal ‘clock’ which assists with a healthy appetite and metabolism
It is recommended that we get at least 10-15 minutes of direct sunlight every day to reap these benefits (Holick, 2011). So why not get your dose whilst exercising!
Note: even though it is important to have a moderate exposure to sunlight, remember to be sun safe by wearing a hat, sunscreen and sunglasses and drink plenty of water to avoid dehydration (particularly if you are exercising).
Exercises perfect for Spring
Other benefits of outdoor exercise
- An opportunity for social interaction – I often walk past many fellow exercisers in the park. Even though I only say a brief hello or smile, it can brighten someone’s day as well as my own!
- Getting away from technology and back into nature – In a techno-world, we are often either on our phones, TVs, computers or some kind of gadget. It is literally a breath of fresh air to step away from the devices and soak up our beautiful outdoors.
- It clears the mind – Whether I’m exercising alone or with someone, I tend to have a clear head and feel revitalised afterwards because my mind is taken away from current stresses.
I hope this blog gives you some incentive to go outside and move! It really does put a spring in your physical and mental health.
Until next time, remember to stay safe, wash your hands and keep moving!
Sophie
References
- Holick, M. F. (2011). Health benefits of vitamin D and sunlight: a D-bate. Nature Reviews Endocrinology, 7, 73-75. Retrieved from https://www.nature.com/articles/nrendo.2010.234
- Razzaque, M. S. (2018). Sunlight exposure: Do health benefits outweigh harm? The Journal of Steroid Biochemistry and Molecular Biology, 175, 44-48. https://doi.org/10.1016/j.jsbmb.2016.09.004