It’s been well established by research that Vitamin D is essential to bone strength and fighting disease. Although Vitamin D is naturally only present in very few foods, we have an abundant, easy to access resource in sunlight. When ultraviolet rays from sunlight strike the skin, Vitamin D synthesis is triggered and Vitamin D is produced.
Research published in the American Journal of Lifestyle Medicine suggests that approximately 5–30 minutes of sun exposure, preferably between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen will usually lead to sufficient Vitamin D synthesis.
While more research is being done to associate Vitamin D deficiency and depression, we know from our own experience, that the sun shining gently on our shoulders is a mood booster. To really kick up the benefit factor, combine your beautiful sunny day with a quick exercise routine. I’ll post one here. You try it and let me know what you think.
Equipment Needed
- Yoga mat or towel for core work on the ground
- Resistance band for upper body work
Warm Up
- Arm circles forward and backward 30 sec. each
- High knees 30 sec.
- Jump rope in place 30 sec.
*Repeat until breathing in and out of mouth or until you are slightly perspiring
Routine (Repeat x3)
- Push ups – 30 sec. work/30 sec. rest
- Bicep curl with resistance band – 30 sec. work/30 sec. rest
- Hip Thrust – 30 sec. work/30 sec. rest
- Slow Motion Squat Jumps – 30 sec. work/30 sec. rest
- Russian Twists – 30 sec. work/30 sec. rest
Cool Down
- Walk in large circle to cool down
- Gentle arm circles forward and back
- Full body stretch
Have questions? Would you like go through this routine with me?
Sounds great! Not only do you benefit from the vitamin D, taking off your shoes and standing on the earth will help to ground you. It’s been proven to help your body heal, and relax you.