How to boost your immune system by being outdoors

It’s thought that getting outside can give your immune system a boost. It’s called the great outdoors for a reason, after all. Here are some ways spending time in nature can strengthen your immune system.

1. It increases your sunlight exposure

Getting outside means time in sunlight, which gives your body a chance to make vitamin D. It’s important to get enough vitamin D because it helps to regulate phosphate and calcium levels, which keeps your muscles, bones and teeth healthy, and it’s also thought to support your immune system. But don’t forget the sunscreen. Even on a cloudy day, your skin needs protecting with SPF against harmful UV rays from the sun. Also, you can only make the vitamin D you need from sunlight between late March and the end of September. For the rest of the year, you can get vitamin D from food, like oily fish and red meat, or dietary supplements. ^{Footnote [1]}  

To get plenty of sunlight exposure, you could go for a long walk and listen to a podcast, do some digging in the garden or play football with friends. If you’re doing something active that you enjoy, you’ll probably spend a longer time outside in the sun and absorb more vitamin D. Plus, when you’ve been outdoors in the day, you might find that you could get a more restful night's sleep. This is partly because sunlight helps regulate the circadian rhythm, your internal body clock that’s in charge of your sleep cycle. And sleep plays a very important role in maintaining your immune system, so going outside can be a fun and affordable way to improve this aspect of your health.

2. It encourages you to get moving

Being outdoors creates many opportunities to move your body. And regular exercise is good for your cardiovascular health and immune system, so think about things you can do in nature to get your heart rate up and blood pumping. That could be going for a woodland hike, cycling along a canal towpath or jogging on a beach. Or, you might want to find an outdoor fitness class, like yoga in the park, an alfresco boot camp or a running club. That way, you can make friends while enjoying the benefits of exercising outdoors, including building a stronger immune system.

3. It helps your mental health 

Have you ever noticed how being outside makes you feel more zen? That’s because, nature and spending time in green spaces can improve mood, reduce stress and provide some time out to relax. ^{Footnote [2]} So, if your mental load is getting too much, it might be worth popping outside for a healthy dose of fresh air.

Without the distractions of everyday life when you’re surrounded by nature, it’s easier to practice mindfulness too. By noticing what you can see, hear, smell and feel around you, it helps to ground you in the moment and quieten a busy mind. To try it yourself, find a peaceful spot in your local park or garden so you can take some deep breaths and meditate. Your mental wellbeing and immune system are closely linked, so the more you can do to ease stress, the better it is for your mental and physical health.