Why Getting Outdoors in Summer Is a Health Essential

As summer arrives and the days grow longer, it’s the perfect time to take your movement outdoors — not just for fresh air, but for deeper, biological reasons. Among the biggest winners when you combine sunlight and outdoor activity are your mitochondria—the microscopic powerhouses inside your cells. These tiny structures are responsible for producing energy, and their function has a direct impact on how you feel, move, and recover.

Let’s explore why sunlight and outdoor exercise are so beneficial for your mitochondria and overall health, and then look at three simple outdoor activities you can start this summer.

Why Are Mitochondria So Important?

Mitochondria are the engines of your cells. They convert the food you eat into ATP (adenosine triphosphate), which your body uses as fuel. The more efficiently your mitochondria work, the more energy you have for everything — whether that’s running, thinking clearly, recovering from injury, or simply getting through the day without feeling drained - just imagine how important they are in fighting of disease or infection! Now imagine how crucial they are when it comes to fighting off disease or infection!

When mitochondria are sluggish or damaged, it’s linked with fatigue, inflammation, poor recovery, and even chronic conditions like type 2 diabetes and neurodegenerative diseases.

So, how can you support them? Two of the most powerful and natural tools are sunlight and movement.

Sunlight: More Than Vitamin D

When your skin is exposed to sunlight — particularly morning and midday sunlight — it triggers several biological processes that boost mitochondrial health:

• Increased vitamin D production: vitamin D supports immune function, bone health, and energy metabolism. It also helps reduce inflammation, which protects your mitochondria.

• Improved circadian rhythm: exposure to natural light early in the day helps regulate your internal clock, leading to better sleep — another crucial factor for mitochondrial repair and regeneration. Melatonin, essential for sleep hygiene, also acts as a vital 'engine coolant' for the mitochondria, protecting them from oxidative stress

• Infrared and red light exposure: sunlight contains near-infrared (NIR) and red light wavelengths, which research shows can stimulate mitochondrial function by activating an enzyme called cytochrome c oxidase. This helps mitochondria produce ATP more efficiently.

Movement: Fuel for Your Mitochondria

Exercise is a powerful signal to your body to build more mitochondria and improve the ones you already have. This is known as mitochondrial biogenesis, and it leads to:

• Improved energy levels

• Better recovery from injury or fatigue

• Enhanced physical performance

• Slower ageing at a cellular level

When you move outdoors—especially in natural light — you’re combining two potent mitochondrial enhancers at once. This makes summer the perfect time to reset your body, boost energy, and improve long-term health.

3 Simple Outdoor Exercises to Boost Mitochondria This Summer

You don’t need fancy equipment or long workouts. Consistency, movement, and light exposure are what matter most. Here are three effective and accessible outdoor activities:

Morning Brisk Walk (20–30 minutes)

A daily morning walk in the sunlight does wonders for your circadian rhythm, mental clarity, and mitochondrial function. Keep a steady pace, aim to move your arms, and try not to look at your phone — just take in your surroundings.

Walking barefoot on grass or sand (known as earthing) may help reduce inflammation and support energy balance.

Bodyweight Circuit in the Park

Choose a green space, garden, or park bench and cycle through a few basic bodyweight movements:

• Squats (or sit-to-stands)

• Press-ups (against a bench if needed)

• Lunges or step-ups

• Planks or side planks

Do 2–3 rounds at your own pace. This combination of resistance and aerobic movement is excellent for stimulating mitochondria.

Light Jog or Intervals in Natural Surroundings

If you're already active, a light jog or short sprint intervals (e.g. 20-second efforts with plenty of recovery) outdoors can be powerful for cardiovascular health and mitochondrial growth.

Running on trails or grass also adds variability and reduces joint stress compared to concrete. Florence Nightingale, nearly 170 years ago, championed the healing power of fresh air and sunlight — principles still vital today!

Sunlight and movement are two of the simplest, most accessible ways to upgrade your energy from the inside out. They’re not just about fitness — they’re about deep, cellular health. This summer, prioritise time outside; whether it’s a brisk walk in the morning light, a quick strength session in the park, or a gentle jog in nature, your body — and your mitochondria — will thank you.

Remember: Always apply sun cream during peak sunlight hours to protect your skin from UV damage.

Not sure where to start or want some help with your training? Check out our exercise sessions at the link below:

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