Monday, March 14, 2022
By Megan Watson, dietetic intern
Spring is almost here! As the weather warms and the days get longer, it’s the perfect time to get outside for some physical activity. According to a recent survey by the CDC, 25% of U.S. adults are physically inactive. This statistic is alarming, especially considering the rising obesity epidemic. Physical inactivity can contribute to serious health conditions like heart disease and type 2 diabetes. Movement is clearly beneficial for our health, both indoors and outdoors, but taking physical activity outside might have some surprising health benefits.
Vitamin D
Vitamin D deficiency is the most common vitamin deficiency in the U.S. and has been linked to increased disease severity and cancer risk. When we expose our skin to the sun, the body uses UBV rays to synthesize Vitamin D, which is essential for optimal metabolic health. Very few foods contain adequate levels of Vitamin D, but only 15-30 minutes of sunshine provides enough to reach the recommended daily intake.
Vitamin D is essential to the absorption of calcium, contributing to bone health and muscle function. Furthermore, inadequate vitamin D levels have been tied to more severe COVID-19 cases and increased cancer risk. Vitamin D is a fat-soluble vitamin, meaning that excess it is stored in adipose tissue and released slowly as needed, so you only need to spend a short time to synthesize what your body needs. Remember to apply sunscreen if your outdoor activity lasts more than 30 minutes!
Mental Health
Sunshine naturally increases serotonin, a hormone that affects your mood. Couple that with the natural endorphins you get from exercise, and you may end up feeling happier and more energetic.
Getting outside in beautiful weather feels like less of a chore and more of a fun activity. Planning walks with friends or family is a great way to improve social relationships. Plan a walk to a local coffee shop or favorite lunch spot, or take your coffee to-go and walk around the neighborhood. Fostering relationships with loved ones is a great way to improve mental health.
Tips to Reach Your Goal
How can you take advantage of warmer weather to get active? Aim to take a 15–30-minute walk outside every day. Small changes like parking your car further away from your work entrance or walking while listening to a daily podcast might help you reach your goal. Incorporating activity into the day is easier in the spring sunshine!
Not ready to ditch the indoor treadmill? Totally understandable. There is something comforting about the predictability of a gym. Aim to move one or two workouts outside a week to reap the health benefits of getting outdoors. No matter how you move your body, your mental and physical health will benefit from physical activity and sunshine!