As spring comes to a close and summer begins, it is time to take advantage of the great weather. Participating in outdoor activity has many benefits all of which will not only improve your overall health and keep you fit in the off-season but can also reduce risk for certain diseases while improving your mood. Such fun outdoor activities can include the following: swimming, biking, rollerblading, trekking, hill walking, brisk walking, rock climbing, jogging/running, water skiing, volleyball, softball, baseball, flag football, Frisbee or Frisbee-golf, canoeing, kayaking, rafting, golf and tennis. Whether you are an athlete in training, a parent of an athlete, an esteemed official, league administrator or coach, participating in outdoor activity can be a great way to stay fit and even cross-train in the off-season. Staying active in the off-season will maintain your fitness as you prepare for a new season. Choosing a mode of activity that you enjoy is important for stick-to-it-tiveness. Variety, the spice of life, is also the key to cross-training. Doing various activities can keep your body in tiptop shape while preventing boredom or burnout. Participating in aerobic activity daily is ideal. However, committing to a three to five day a week schedule of 30-45 minutes of continuous aerobic activity will enhance cardiovascular function while reducing certain health risks and disease. Having a base of fitness in the off-season will translate to better on-the-field performance once the season begins.
The Harvard Medical School has listed in their Harvard Health Publications a chart that indicates the number of calories burned while performing various activities for 30 minutes. It truly is a great resource. To learn more go to this site: http://www.health.harvard.edu/newsweek/Calories-burned-in-30-minutes-of-leisure-and-routine-activities.htm
Why exercise outdoors?
Recent studies have shown that sun exposure can greatly improve overall health due to the formation of Vitamin D which helps to prevent certain cancers. Although it is true that skin cancer is of concern, one can protect the skin from the possible damage with appropriate sunscreen and clothing. However, the human body benefits from sunlight resulting in adecreased risk of many digestive cancers. As a matter of fact, Kelly Moore, a registered naturopath in Washington, DC reports the following:
"Vitamin D has long been known as prevention against Rickets, a childhood bone deformity, and as an aide in the absorption of calcium, which is important to bone health. But in recent years scientists have learned of its importance to the immune system. Vitamin D seems to not only control the growth of healthy and cancerous cells, but it also appears to control overzealous immune cells that lead to diseases such as rheumatoid arthritis and multiple sclerosis.
In a Harvard University study, Dr. Walter Willett, a professor of epidemiology and nutrition, and his colleagues estimated that an extra 1,500 International Units (IU), the standard measure for Vitamin D intake, of vitamin D each day could reduce the risk of deadly cancers of the digestive system by 45 percent. Other recent studies found that cancer deaths were especially common in men with low levels of vitamin D, and that high levels of vitamin D improved strength and prevented falls in elderly people. Scientists have found receptors for the vitamin in virtually all types of human cells, including cancer cells. When Vitamin D attaches to cancer cells it shuts them off. And when it passes through the liver and kidneys it turns into a powerful steroid hormone, like cortisol or estrogen, that controls at least 200 genes. The benefits of increasing levels of Vitamin D can improve bone density, strengthen muscles and help relieve unexplained aches and pains. A Mayo Clinic survey found that 93 percent of adults and children with unexplained pain were vitamin D deficient. Vitamin D is the only vitamin that the human body can make on its own from sunlight. On a sunny day, a fair-skinned person can make 10,000 to 20,000 IU in 15 minutes or less. Vitamin D can also be found in fatty fishes, such as salmon and mackerel, and in fortified foods such as milk, orange juice and cereals." For more information go to www.HarmoniaHealth.com
In addition toproducing Vitamin D in the body, sun exposure for even 15-20 minutes per day increases serotonin levels in the brain which helps to improve mood.People who live in colder regions with less sunlight tend to report more depression and other psychological problems. Serotonin levels are also increased byeating and exercising. If one does not get enough sunlight or exercise, then he or she might eat more toachieve a feeling of well-being thereby gaining unwanted pounds.Exercising in non-peak sunlight hours will help to reduce skin cancer risk. Since ultra violet radiation tends to peak when the sun is highest in the sky,there is a greater chanceof sunburn for fair-skinned people. Your local weather report will have the daily UV index (the time when UV radiation is highest). The higher the UV index the higher the risk for skin damage.
In summary, enjoy the warmer months by participating in new activities which can be refreshing. There are various recreational leagues that welcome new participants in the spring/summer months. Remember to use appropriate skin protection and keep hydrated.Enjoy your summer, be safe and stay healthy!
About the author: Tricia M. Whitcomb is a degreed Exercise Physiologist and owner/president of Complete FIT Solutions in Lehigh Valley, PA.