Current research tells us 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. Researchers suggest 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 don’t need research to know that the sun shining gently on our shoulders is a mood booster. To really kick up the benefit factor, combine your beautiful summer morning with a quick exercise routine. I’ll post one here. You try it and let me know what you think.
- Yoga mat or towel for core work on the ground
- Resistance band for upper body work
- 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
- 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? Reach out at email@example.com to schedule a session.