The Effects of Sunlight & Fresh Air on the Body

After spending hours in your work cubicle, getting a big breath of fresh air and feeling the warm glow of the sun on your skin can be rejuvenating. What you may not know is that exposure to sunlight and fresh air actually offers your body health benefits that can last a lifetime.

Greater Energy

Inhaling fresh air helps clear your lungs and enables you to take deeper, longer breaths of air -- which increases the amount of oxygen that's transported to your body's cells. Increased oxygen in your body translates to greater energy and clarity of mind. According to a group of studies published in a 2010 issue of the "Journal of Environmental Psychology," research participants reported feeling happier, healthier and more alive when they spent time in nature.

Improved Overall Health

Spending about 30 minutes in the sun can provide you with nearly a day's supply of vitamin D through skin absorption, according to an article in the April, 2008 issue of the "Environmental Health Perspectives" journal. Having enough vitamin D in your body helps your bones form properly, which reduces your risk of developing bone diseases such as osteoporosis and osteomalacia. Getting enough vitamin D per day may also reduce your risk of other diseases, including multiple sclerosis, type 1 diabetes, metabolic syndrome and heart disease. Furthermore, getting some UV radiation from sunlight on a daily basis can help reduce an overactive immune system for people with autoimmune conditions such as lupus and psoriasis.

Reduced Stress and Depression

Phytoncides are airborne chemicals that plants and trees emit for protection from insects and rot. These chemicals, which linger in forest fresh air, also happen to be at the center of research in regards to stress reduction. A 2008 study published in the "Journal of Biological Regulators & Homeostatic Agents" recruited participants to spend time walking forest and city areas for this very reason. According to the research, participants showed more physical signs of relaxation -- including lower blood pressure and lower amounts of the stress hormone cortisol -- when they spent time in the forest rather than in the city. Sunlight is also thought to help ward off depression and stress because the "happy" chemical serotonin is higher in the brain during the time of year when days are longer.

Improved Sleep

Soaking in daylight for at least 15 minutes at the same time every day, particularly in the morning hours, helps your body shut off a snooze-inducing chemical called melatonin, according to an article in "Health" by the U.S. News & World Report. This will help your body develop a more stable night time and day time clock so you're less likely to have trouble sleeping when the sun goes down.

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Why Morning Walks are Important for your Health

Yes, I know. It sucks that you have to wake up early as it is, for school, for office,  without having to go for a walk too! But trust me when I say that if you could just put the laziness aside and go for a morning walk every day, your body and your mind will thank you. How so? Read ahead to find out.

10- Better Day

“An early morning walk is a blessing for the whole day” said Henry David Thoreau. And how right was he! Starting your day with a brisk walk, or even a leisurely stroll around the neighbourhood has many benefits. It gives you a natural energy boost and you feel revitalized. Physical activity early in the morning is helpful because it ensures greater mental sharpness for the rest of the day. You also feel more active and fresh throughout the day, as opposed to when you feel lethargic because you wake up late. The temperature during the morning is conducive to exercising, with no sun to bother you. Moreover, you can use the time to plan out the rest of your day, allot a specific time to each task you plan to accomplish and sketch a schedule to follow.

9- Better Sleep

A brisk walk early on in the morning ascertains that you sleep better at night. In a previous article of mine (Ten Ways to Sleep Quickly and Easily at Night), I have mentioned how physical activity during the day helps one sleep better at night. The same logic holds true here. Walking tires the body out and therefore, sleep comes easily when you hit the pillow at night. In fact, daily morning walks also help to regulate your sleep cycle as you get up at the same time every day. Brain scans have even proved that exercise early in morning helps a person spend almost 75% more time in deep sleep, in contrast to exercise done later in the day.

8- Reduces Risk of Cancer

The right kind of lifestyle can go a long way in making sure that your risk of developing cancer is lowered. Morning walks are a form of exercise, which, if undertaken regularly can lower cancer risks. A study by the National Cancer Institute found that walking briskly for one hour every day for most of the week significantly reduces breast cancer risk in middle aged women. Another study found that walking improves breast cancer survival rates. Fast paced walks also help to reduce the risk of colon cancer by ensuring that carcinogens do not stay in prolonged contact with the intestinal lining of the body, according to a study published in 1999.  Moderate exercise in the form of regular morning walks have been shown to reduce the risks of endometrial cancer. It is clear then that morning walks can help prevent the onset of cancer in the body, so wake up before it is too late. 

7- Weight Loss

If you are obese or overweight, a morning walk can be very beneficial for you. Morning walks burn calories and improve the metabolism of the body. Both these processes are essential to lose weight. Go for a walk first thing in the morning, preferably before breakfast to improve your body’s metabolism. You can burn up to 100 kcal of energy every one mile you walk. Morning walks are more beneficial to the process of weight loss because in the morning, the glucose level of the body is low which means that it is the fat which burns. In the evening, when the glucose level is high, walking burns the glucose and reduces blood sugar level.

6- Diabetes and Hypertension

Walking is a form of exercise. Exercise burns glucose. Burning of glucose results in more utilization of insulin. This in turn improves blood sugar levels and help diabetics. Simple. Morning walks don’t just help patients manage their diabetes, they also prevent the onset of diabetes in healthy people. Walking 10,000 steps a day increases insulin sensitivity and reduces the Body Mass Index by one percent. In India, almost 51 million people suffer from diabetes. Morning walks can help prevent and control this disease. Walking lowers high blood pressure by improving blood flow in the body. Blood pressure control helps against hypertension. Walking just 20 to 30 minutes every day has a suppressing effect on hypertension. To keep these two diseases at bay, walk away.

5- Muscular Strength

Daily walks help improve muscular strength in the body by keeping the muscles in regular use. The muscles which benefit the most are in the calves, glutens, hamstrings, legs and arms. Walking tones the muscles of the thighs, arms, forearms, buttocks and legs. The shapely legs of people who walk regularly are a result of their toned calves. Moreover, walking doesn’t just build muscles but also helps in muscle endurance. This means that people who walk every morning can engage in physical exertion for a longer period of time without feeling tired. Ever notice how people who don’t engage in a lot of regular physical activity tire so easily? That is because they have low muscle strength and endurance. If you hate vigorous exercising but want to stay fit, going for a morning walk daily is an excellent substitute. This regular, moderate form of exercise ensures better muscle strength and endurance.

4- Brainpower

A quick paced walk right in the morning guarantees that you stay alert throughout the day. Along with your body, it energizes your mind as well. Walking improves blood circulation which means that a greater amount of oxygen reaches the brain. This leads to improved mental faculties and better powers of recollection. Researchers at the University of California, San Francisco even found out that age related mental decline is lower in people who walk daily. It also lowers the risk of Alzheimer’s and dementia in elderly people. But most importantly, exercise produces brain-derived neurotrophic factor : a protein that perks up mental acuteness. So put on the walking shoes every morning and walk your way to better mental health.

3- Overall Health

Besides the major ways in which diabetes helps improve health, here are some more advantages of talking a morning walk every day-

-          Raises good cholesterol HDL levels in blood

-          Lowers LDL or bad cholesterol levels

-          Prevents and protects against miscarriages

-          Muscular development combats back pain

-          Is a standard treatment for osteoporosis patients

-          Boosts the immune system

-          Strengthens the joints

-          Better sexual health

2- Less Stress

As mentioned earlier as well, morning walks are beneficial not only to the body but to the mind as well. Walking helps a person deal with stress and combat anxiety. The psychological health of a person thus benefits greatly from walking, and even helps provide a positive outlook to the whole day, first thing in the morning. Morning walks have been shown to improve self esteem, which in turn helps fight various psychological ill effects like depression (one major cause of depression being low self esteem) If you stick to your resolve and walk regularly ever morning, it will lead to better overall mood and fight mild depression. Various studies have proven that walking helps reduce the anxiety and depression. The regular rhythm of breathing while walking, the sensory distractions it provides, the release of pent up energy etc all contribute to enhance psychological well being. The release of endorphins provides a natural ‘high’ and improves mood. While walking is of course no substitute for medicines and treatment, it does help a person cop with psychological stress better.

1- Cardiovascular Health

If this does not push you into waking up early for a walk, I don’t know what will. The health benefits of taking a morning walk everyday are immense, the most important one being that it is good for your heart. In a world where approximately 40% of the population suffers from heart diseases, as little a change in your lifestyle as going for a morning walk every day can be helpful to keep the diseases at bay. Studies have shown that walking briskly, at 3 to 4 miles per hour, can decrease your risk of heart disease by 40%! Since physical inactivity is a major reason for heart diseases, walking ensures that your heart stays fit. The heart is an organ which is strengthened by regular activity which helps it pump blood better. Walking daily has also been shown to lower the risk of a second heart attack in people who have already suffered from one. The physical activity of walking is instrumental in improving blood circulation in the body, strengthening the heart, increases the heart rate and generally promotes better cardiovascular health. Morning walks thus reduce the chances of cardiac arrests and strokes. So stop hitting the snooze button and wake up every morning to take a walk. Your heart will thank you.

   Surya Namaskar

Sun is the source of all energy. Salutation to the sun or Surya Namaskar is thus a prayer to seek the energy or prana from it and vitalize the body, mind and soul.

Surya Namaskar has a deep effect in detoxifying the organs through copious oxygenation and has a deeper relaxing effect. It is a series of 12 physical postures. These alternating backward and forward bending postures flex and stretch the spinal column giving a profound stretch to the whole body. 

The flowing series of 12 yoga postures are described below:

1. Pranamasana

Stand erect with feet together. Join the palms together in front of the chest in a namaskar mudra. Concentrate on standing straight, steady and in a meditative mood. This posture helps to induce a state of introversion, relaxation and calmness. It activates the anahata chakra or pranic centre – an energy centre located in the heart region. Breathing: Slow and steady breathing.

2. Hasta Uttanasana

Stretch both arms above the head, palms facing upward. Arch the back and stretch the whole body. This posture stretches the chest and the abdomen and lifts the prana (energy) upwards to the upper parts of the body. Breathing: Start inhaling as you stretch both arms, and hold breath (kumbhaka) in the stretched arm position.

3. Pada Hastasana

Bend the body forward and down, keeping the spine straight. Avoid collapsing the chest or over-rounding the upper back. Keep the legs straight and perpendicular to the ground. The knees may be allowed to bend a little, if needed. This posture massages the abdominal organs. The power of digestion increases and female disorders such as menstrual irregularities are relieved. A healthy flow of blood is sent to the spinal nerves as they are stretched and toned. The hamstring muscles at the back of the thigh and calf muscles are also stretched. Inversion increases blood flow to the brain. The prana is channelized to the lower regions of the body propelled by exhalation. Breathing: Start exhaling (rechak) as you bend forward. Exhale fully as you reach the bent position.

4. Ashwa Sanchalanasana

Extend the left leg back and drop the right knee to the ground. The right knee is bent up and kept between the palms and the right foot placed flat on the ground. Lift the spine and expand the chest. Look straight and concentrate at the centre of eyebrows. Breathing: Start inhaling (purak) and fill your lungs as you reach the position.

5. Parvatasana

Bring the right leg back to join with the left leg. Simultaneously raise the buttocks and lower the head between the arms so the body forms a triangle with the floor. Try to place the heels flat on the ground. Focus your awareness at the neck area. This posture strengthens the nerves and muscles in the arms and legs, stretches the calf muscles and makes the spine straight and taut. It relieves varicose veins and tones spinal nerves. Breathing: Start exhaling (rechak) and completely exhale as you reach the posture.

6. Sashtanga Namaskar

Gently drop both knees to the ground and slowly slide the body down at an angle as you bring the chest and chin to the ground. All eight limbs – toes, knees, chest, hands and chin should touch the floor. The buttocks are kept up. This posture develops the chest and strengthens the arms. It sends additional blood to this area helping to rejuvenate the nerves. Breathing: Keep the breath out in the exhaled position (bahya kumbhak) as you reach the posture and start inhaling (purak) as you move to the next posture.

7. Bhujangasana

Lower the hips while pushing the chest forward and upward with the hands, until the spine is fully arched and the head is facing up. The knees and lower abdomen remain above the floor. Focus your awareness at the base of spine and feel the tension from the forward pull. This pose gives dynamic expansion to the organs of the chest and abdomen, relieving many ailments such as asthma, constipation, indigestion, kidney and liver problems. It is very helpful in relieving tension in the back muscles and spinal nerves. Breathing: Start inhaling. Fill lungs and hold breath (purak and anthar kumbhak) as you stay in this posture. 

8. Parvatasana

Move head backwards, keeping the palms flat touching the floor. Place both feet flat on the ground. Raise the buttocks and lower the head between the arms. This way you resume back to Posture 5. Breathing: Start exhaling as you reach the position.

9. Ashwa Sanchalanasana

Extend the right leg back and drop the left knee to the ground. The left knee is bent up and kept between the palms with the sole of left foot flat on ground. Look straight and concentrate at the centre of eyebrows. Remember in Posture 4 the right leg was bent and the left leg was stretched backward. Breathing: Start inhaling as you take the position, hold breath (anthar kumbhak) for a few seconds.

10. Pada Hastasana

Bring the stretched right foot forward. Join both legs and come back to Posture 3 i.e. bend forward bring the head between the knees. Breathing: Start exhaling as you take the position. Remain in Bahya Kumbhak for a few seconds.

11. Hasta Uttanasana

Stretch arms backwards. Come back to Posture2. Breathing: Start inhaling as you reach position. Stay in anthar kumbhak (lungs filled) for a few seconds.

12. Pranamasana

Straighten the body and bring the hands in front of the chest. Resume Posture 1. Breathing: Start exhaling as you bring the arms forward. Keep breathing normal in this position.

The above constitutes one round of Surya Namaskar. Rest for few seconds before starting the second round. Surya Namaskar, like most asanas, is recommended to be performed on an empty stomach. It is generally practiced in the morning before breakfast or in evening.

Practising up to 6 rounds is more beneficial. However, increase rounds gradually and steadily and never go beyond your capacity.

Synchronizing your breathing with the movements of the body is very important. The basic breathing principle is to inhale during backward bending postures and exhale during forward bending postures.

It is recommended that Surya Namaskar be done slowly with complete awareness of breathing. When the exercises are done a little quickly, the gain is more physical whereas if they are done slowly with breath awareness, the gain is more mental and spiritual. Perform Shavasana or Yoga Nidra after completing Surya Namaskar.