Rise and shine

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Sunrise in Columbia Gorge, Oregon. © GIVEN PHOTOGRAPHY 2022

Summer has arrived here in the Pacific Northwest and the sunny days make it the best time for us to get our much-needed vitamin D.

According to Andrew Huberman, neuroscientist and professor in the department of neurobiology at Stanford University’s school of medicine, getting outside as much as possible, depending on the season, has multiple health benefits. Huberman advises getting 20 to 30 minutes of sunlight three times per week early in the day. Among sunlight’s many benefits, it regulates your circadian rhythm for a good night’s sleep, revs up your metabolism, boosts immunity, and makes you want to play more. Our eyes and skin are the transducers of this light, so if possible, it’s best to do this without sunscreen or sunglasses. Huberman adds the caveat that this short amount of time should be safe for most people unless they have some skin conditions.

I’m a big fan of starting my day early and outside during the spring and summer months. I love a morning walk, which is an energizing way for me to get my daily dose of vitamin D. However, if you are among the many who like to ease into your day, below are five low-key, self-care options. Do these outside for 20 minutes and you’ll be well on the path to feeling good all day. Plus, I’ve added links at the end of this post for more fun outside activities to do anytime throughout the day.

  • Find a quiet natural setting that is lit by morning sun. This golden light creates a calming space as it illuminates the beauty that is surrounding you. You may be surprised by the bold thoughts and new ideas that arise. Keep a pocket notebook handy to jot down your ideas.

  • Do a 20-minute outdoor grounding practice. Find a place to sit outside. It could be your own backyard. Feel the solidness of the earth beneath you. Imagine that you have roots growing deep into the ground. Let your thoughts float on by and focus on the solid earth supporting you. Soon you’ll really feel the earth’s energy and underlying strength invigorating you.

  • Sit by moving water. The soothing sound and constant motion ease you into the present moment and a knowingness that nothing is permanent in this life. If water is not nearby, a water feature or sound machine/app will work.

  • Do a gentle exercise routine outside. This can be as simple as doing a few morning stretches or taking it a little deeper with a short yoga practice. The movements in these exercises allow for a connection to your natural surroundings.

  • Take a morning gratitude walk. 20 minutes is just right to get your energy up. Approach your walk with a sense of adventure, curiosity and gratitude. Your intention is to discover new things or see old things in a new way and feel appreciation for everything you notice along the way.

The bottom line is that getting outside anytime is good for your physical and mental well-being. Sunshine or clouds, you will experience lots of goodness. Here’s to summer fun and the healing power of nature!

Check out the links below for more outdoor activities.