In recent years, concerns about skin cancer have led many of us to avoid sunlight as much as possible. While protecting your skin from excessive sun exposure is crucial, research increasingly suggests that many people may now be getting too little sunlight, potentially missing out on key health benefits.

At AdMac Fitness we’re all about sensible advice, and don’t really believe in ‘absolutes’. Every health situation is different.

We know vitamin D is vital to human health, so should we be getting more sun exposure - could it be an important part of the health jigsaw for us? This question has led to more in-depth research on the topic, and this blog post outlines what we’ve found…

Sunlight plays a vital role in supporting overall well-being. Here's why moderate sun exposure should be a priority in your lifestyle…

1. Vitamin D Production is Boosted

Sunlight is the body’s most effective source of vitamin D, a crucial nutrient that supports bone health, immune function, and muscle strength. When UVB rays from the sun hit your skin, they trigger vitamin D synthesis. Without enough sun exposure, deficiencies can develop, increasing the risk of osteoporosis, weakened immunity, and fatigue.

Aim for 10-30 minutes of sun exposure several times a week, depending on your skin type and local climate. Exposing larger areas like your arms and legs enhances vitamin D production.

2. Immune System Support

Vitamin D produced through sun exposure plays a key role in activating T-cells, which are essential for identifying and neutralising harmful pathogens. Studies suggest that those with low vitamin D levels are more susceptible to colds, flu, and other infections.

Take the opportunity to get out in the sunshine to help boost your immune system whenever you can.

3. Sleep Regulation

Natural sunlight exposure helps regulate your circadian rhythm, the body’s internal clock. Morning sunlight exposure, in particular, promotes serotonin production, which not only boosts mood but also converts into melatonin later in the day, improving sleep quality.

Spend time outdoors in the morning to help your body align with its natural sleep-wake cycle. Ideally, a walk to work in the morning, or a morning dog walk will help with this progress.

4. Blood Pressure Control

Research shows that sunlight exposure can help lower blood pressure by stimulating the release of nitric oxide from the skin. This compound relaxes blood vessels, improving circulation and reducing hypertension risk.

This isn’t a one-off finding, several studies have linked sun exposure with a reduction in blood pressure via increased production of nitric oxide.

5. Improved Mental Health

Exposure to sunlight is linked to increased serotonin levels, which can help combat feelings of depression and anxiety. Sunlight exposure may be particularly helpful in managing seasonal affective disorder (SAD), a condition triggered by reduced light levels during winter months.

You can instantly reduce some stress markers simply by being outside in the sunshine, whenever it turns up!

6. Reduced Stress Levels

Time spent outdoors in natural light has been shown to reduce cortisol, the body's primary stress hormone. This effect is amplified when combined with activities such as walking or exercising in green spaces. As well as reducing stress, the downstream effect is that other physiological markers improve.

Simply reducing stress eases cardiovascular pressure, muscle tension and helps to regulate breathing, which can reduce feelings of anxiety and overwhelm.

7. Skin Health in Moderation

While excessive sun exposure can damage the skin, controlled exposure may actually improve certain skin conditions like psoriasis, eczema, and acne by reducing inflammation.

Take care to not OVER expose yourself to the sun, but starting with 5-10 minutes and building up is appropriate for most people, depending on the location and time of day, month and year. The sun is strongest in the middle of the day, and in particularly hot countries.

In the UK, 10-30 minutes in the mornings and afternoons are suitable for most people.

Striking the Right Balance

While moderate sun exposure offers a host of benefits, balance is key. Overexposure to UV rays can increase the risk of skin cancer and accelerate skin aging. The key is to enjoy enough sunlight to gain the benefits without burning or causing damage.

Practical Tips:

  • Spend time outdoors in the morning or late afternoon when the sun is less intense.

  • Use sunscreen for prolonged exposure but allow short periods of unprotected sun exposure for vitamin D synthesis.

  • Combine sunlight exposure with outdoor activities such as walking, running, or yoga to enhance both physical and mental well-being.

In our efforts to avoid skin damage, many of us may have unintentionally reduced our sun exposure to unhealthy levels. By finding a safe and balanced approach to sunlight, you can unlock a powerful tool for improved immunity, better sleep, and enhanced mental well-being. Embrace the sun in moderation — your body and mind will thank you for it.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD