As we step into spring, the days are growing longer, and the sun is making more frequent appearances here in Motherwell. It's a delightful change, lifting our spirits and inviting us to spend more time outdoors. Today, let’s explore the benefits of sunshine, understand how much sun exposure is beneficial without protection, and learn how to enjoy the sun safely.
The Benefits of Sun Exposure
Sunlight plays a vital role in our overall well-being. Here are some of the key benefits:
Vitamin D Production: Exposure to UVB rays from the sun enables our skin to synthesise vitamin D, essential for bone health, immune system support, and muscle function.
Mood Enhancement: Sunlight boosts serotonin levels in the brain, which can help improve mood and promote a sense of calm and focus.
Circadian Rhythm Regulation: Natural light exposure, especially in the morning, helps regulate our internal body clock, leading to better sleep quality and increased energy during the day.
How Much Sun Is Enough?
Determining the optimal amount of unprotected sun exposure depends on several factors, including skin type, time of day, and location. In the UK, and particularly in the north where I am, the sunlight is weaker than in other parts of the world, especially in winter.
General guidelines suggest:
Fair skin (Type I–II): Around 5–15 minutes of midday sun exposure on the face, arms, and legs, 2–3 times per week, is usually sufficient for healthy vitamin D production in spring and summer.
Darker skin (Type V–VI): May require longer exposure, sometimes up to 30 minutes, due to higher melanin levels, which naturally block some UVB absorption.
In early spring, you may need slightly more time outdoors as the sun is still building in strength, and remember, your body can’t make vitamin D through glass or when wearing strong sunscreen.
What Makes Sunshine Feel So Good?
That warm, contented feeling we get in the sun isn’t just in our heads. It’s a combination of:
Increased serotonin, our feel-good brain chemical.
Endorphin release from the warmth and light.
Vitamin D synthesis, which supports immune function and energy.
And, let’s be honest, simply shaking off the winter gloom and seeing blue skies!
Be Sun-Smart
While a bit of unprotected sun exposure is beneficial, more is not necessarily better. Too much sun can lead to skin damage, premature ageing, and increased skin cancer risk. Here are some tips:
Check the UV index each day (especially in late spring and summer) and plan your exposure accordingly.
Avoid the strongest sun between 11am and 3pm, especially as the season progresses.
Cover up or apply sunscreen if you’re staying out longer than the recommended unprotected time.
Hydrate well – spring sunshine often sneaks up on us before we realise how warm we’ve become.
Final Thought
The sun is a wonderful gift – lifting our mood, warming our bodies, and helping us thrive after months of grey skies. Let’s use it wisely. Get outside, move your body, breathe deeply, and enjoy the natural boost that sunshine brings to your Pilates lifestyle.
Wishing you a joyful and light-filled Self-Care Saturday.
Warmly,Michael
References:
Holick, M.F. (2008). Vitamin D and sunlight: strategies for cancer prevention and other health benefits. Clinical Journal of the American Society of Nephrology, PMC Article
WebMD. (n.d.). 13 Surprising Health Benefits of Sunlight. WebMD
Cleveland Clinic. (2022). How Much Sunshine Do You Need a Day? Cleveland Clinic
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