The Health Benefits of Getting Outside
I don’t know about you, but it has been a LONG Winter. I am so looking forward to getting outside more as the weather begins to shift into the Spring season. It’s important to get outside year-round, but let’s be honest - it’s much easier to get outside during the warm, sunny days. I’m very much looking forward to the sunshine, fresh air and Spring days that are just around the corner. There are so many health benefits of getting outside, let’s dive in!
Improve Overall Health
Life gets busy - a change of pace with nature can offer a chance to unwind and recharge. From the soothing sounds, sights, and aromas - nature offers an opportunity to connect and ground with our surroundings. Nature can provide us with a mental break from the hustle and bustle of everyday life. Spending time outdoors can reduce stress, decrease anxiety and promote feelings of happiness and peace. Studies show that at least 120 minutes outdoors each week can significantly improve overall health and well-being. 120 minutes outdoors spread throughout the week is doable!
Daily Dose of Vitamin D
This one is for all you science nerds out there like me. We get vitamin D from both our diet and the sunshine. When ultraviolet rays shine on our skin, it prompts the body to synthesize vitamin D3, which the liver and kidney then turn into a usable form for our body, vitamin D. How fascinating is that? When sunlight hits our skin, it starts the process of vitamin D activation. Hence the term, “the sunshine vitamin”. Our body converts sunlight into vitamin D after it hits unprotected skin.
So, how do we safely get this vitamin D from the sunshine? Experts recommend around 10-30 minutes between 10am - 4 pm a few times per week to get adequate vitamin D. With that said, an afternoon walk in the sunshine should be just enough exposure to get your body the vitamin D it needs! Aim for sun exposure on your arms, legs, and face. Be sure to use sunscreen for prolonged sun exposure as exposure without sunscreen can pose an increased risk for skin cancer.
Vitamin D is also found in food sources. A few foods that have naturally occurring vitamin D are fatty fish, eggs, beef liver, and cod liver oil. Fortified foods provide most of the vitamin D in the diet. Some foods fortified with vitamin D are milk, cereals, juices, and yogurt. As always, I recommend looking at the nutrition facts label to better understand what is in the food you are eating.
You may be wondering why Vitamin D is important. Vitamin D is a fat-soluble vitamin with hormone-like properties, acting as a messenger in the body. Vitamin D plays an important role in the body’s regulation and absorption of the minerals calcium and phosphorus from the food you eat. Together, these nutrients are important to help keep bones, teeth and muscles healthy. Vitamin D also plays a role in immune function and mood regulation.
Improve Sleep
That’s right! Getting outside can help improve your sleep by positively impacting your circadian rhythm. Exposure to natural daylight can help regulate your sleep and wake cycles.
The reasons above are just a few of the many health benefits of getting outside. Getting outdoors helps you to unwind and destress, soak up the vitamin D and regulate your sleep/wake cycles. Those reasons alone sound like great reasons to go outside and enjoy all that nature has to offer!
I encourage you to make it a habit to spend more time outdoors as it can positively impact your emotional and physical health. Start small by adding one actionable step to your daily routine - try taking a walk, enjoy coffee or tea in the sunshine, go on a hike, take your lunch break outdoors, etc. Get inspired and get outdoors!
