Summer is Here: Getting Sunlight and Staying Active
After a long winter - and somewhat of a dreary spring -- the warm weather is finally here. For many, summer is the season of sunlight and sweat, full of opportunities to get outside and enjoy outdoor activities that are much less pleasant, if not altogether impossible, during the cold weather months. Summer is a perfect time for anyone, regardless of age or athleticism, to form healthy habits and improve overall mental and physical wellbeing.
Exercise and exposure to sunlight are known to be beneficial to overall health, but what many may not realize is that for both, a moderate approach may be just as effective as an intensive one.
According to Dr. Drew Pate, head of psychiatry at LifeBridge Health, insufficient exposure to sunlight can result in a lack of energy and alertness. But, for those who work indoors or otherwise have difficulty getting outside, Dr. Pate explains that significant benefits can be reaped even from "ambient, or passive sunlight, like making sure you're sitting near a window." These benefits include increased alertness and activity level, as well as increased production of Vitamin D, which can help prevent depression.
Starting the day with sunlight gives your brain a crucial kickstart of alertness and energy, but it's also important to find opportunities for sunlight exposure throughout the day. While this isn't always easy, particularly for those who work in windowless or low-light spaces, Dr. Pate stresses its importance, and recommends taking breaks from work to step outside, even briefly, or at least taking some time to stand near a window.
During personal time in the summer, it's easy to get both sunlight and exercise at the same time. Dr. Pate explains that everyone should strive to get some physical activity each day, but that it need not be extreme. "Light walking is good for people at any age. . . especially for their mental health." About twenty minutes of movement per day is the goal that most people should aim for, but those who don't feel capable of achieving it right away shouldn't be deterred from trying. "You start and you build it up throughout the day. . .and 20 minutes a day doesn't mean non-stop. . . it may mean two 10-minutes or four 5-minutes or three 7-minutes. . .whatever works for your schedule."
Breaking it up isn't the only way to make your movement goal feel more achievable. Non-intentional exercise certainly counts and can be maximized by making slight changes to day-to-day routines, such as parking farther away at the grocery store, or taking the stairs instead of the elevator. In general, long-term healthy routines are easier to establish and more likely to succeed when goals are realistic. Emphasizing the importance of manageable objectives, Dr. Pate expresses that "You have to meet your abilities where they sit right now, not where you want them to be."
For those who wish to form healthier habits this summer, as well as those who may for any number of reasons feel the task is too difficult, it's important to remember that every little bit counts, and no amount of effort is too small. Chip away at realistic goals by finding new opportunities to move, without discounting the non-intentional exercises of your daily life. In the long-term, a sense of pressure to overperform will only hold you back. To stay energized and motivated, prioritize your exposure to sunlight. Whether through a window at work or on a walk around the block, finding time to soak in some sun this summer can make a tremendous difference. For Dr. Pate, forming healthier habits this summer comes down to "patience and acceptance, for where you're at and where you want to be."