I’m Walking on Sunshine

As the weather permits we are getting outside more and more right now which is great. But how can we get the most out of our day time walk(s)? Here are a few things to keep in mind while you go get that much need vitamin D and low impact movement. 

Check Your UV Forecast:

Depending on the time of the year and geographical location you might not be getting the optimal sun exposure you are looking for.  There are many weather apps out there (Accuweather, The Weather Channel) as well as the NOAA forecast for each area's UV index forecast.

Some things to take into account when going into the sun:

• Time of the year

• Your locations

• Cloud Cover

• Your complexion

• Time of Day

These will be important for optimizing vitamin D metabolism as well as mitigate skin cancer risks.

Follow the link to UV INDEX for more information and how much exposure is right for you.

Disconnect:

Technology is literally at our fingertips day in and day out - 24/7 stimulus. This leaves no opportunity for your mind to turn off and have some time of reflection, deep thought, or think about absolutely nothing.  If you are walking with someone else, maybe have a conversation or talk about something other than the news. I challenge you to leave your phone in your car. See how many times you reach for it when it’s not there. It’ll take a few times but then the anxiety will subside as will your fear of missing out. 

Be Consistent:

Holding yourself accountable to do this as frequently as you need can be a challenge at first. Once you get into the habit it will become second nature. Give yourself some obtainable goals and cues to achieve them. Fifteen minutes of walking a day is a great start or picking a step goal for those with wearable trackers. Set a goal you feel confident you can crush from the start to help develop that consistency. The name of the game is longevity and being able to do something for a lifetime, so make sure to set yourself up for success by implementing sustainable changes. If you are going to trails that you know get muddy when it rains, then have a backup trail that is paved. If going to a trail is something you cannot do consistently then you simply go for a walk in your neighborhood.  Map out a nice route for you to be able to access easily and frequently.

I summation, get out there, get moving, don’t get sunburnt, and be present in the moment.