Written by: Deric Ma – The Pro Forum Community of Practice

In the hustle and bustle of modern life, finding time to soak up the sun might not be at the top of our to-do list. However, the benefits of getting just 30 minutes of sunlight a day extend far beyond achieving a golden tan. From physical health to mental well-being, here’s why making time for some sunshine is a key ingredient for a healthier, happier life.

The Sunshine Vitamin

Sunlight is a natural source of vitamin D, a crucial nutrient that plays a pivotal role in maintaining bone health, supporting the immune system, and regulating mood. In a country like Australia, where skin cancer concerns have led to increased sun safety measures, it’s important to strike a balance. Safe sun exposure helps the skin produce vitamin D, ensuring the body functions optimally.

Mood Booster

Ever noticed how a sunny day can instantly lift your spirits? Sunlight triggers the release of serotonin, a neurotransmitter that contributes to feelings of happiness and well-being. Exposure to natural light has been linked to reduced symptoms of depression and anxiety, making it an accessible and cost-effective mental health booster.

Increased Productivity

Taking a break to step outside for lunch, basking in the sunlight, can recharge your batteries and can help improve focus. Sunlight exposure helps regulate the body’s internal clock, promoting better sleep patterns. A well-rested mind is more alert, leading to increased productivity and better overall cognitive function.

Boosts Immune System

Sunlight stimulates the production of white blood cells, essential for a robust immune system. A daily dose of sunshine can contribute to better overall health, reducing the risk of illness and improving the body’s ability to fight off infections.

Outdoor Lunch Breaks

Incorporating sunlight into your daily routine doesn’t have to be a major lifestyle change. Opting for outdoor lunch breaks is a simple and effective way to get your daily dose of sunshine. Find a park, courtyard, or simply step outside the office to enjoy your meal. Not only will this improve your mood and energy levels, but it also provides an opportunity to connect with nature. Also gives you a chance for your eyes to relax and reset for the afternoon.

Morning or Evening Walks

If a midday break isn’t feasible, consider taking a short walk in the morning or evening when the sun is gentler. This can be a great way to start or end your day on a positive note, promoting a healthy routine. Commuting and walking to and from work is a great way to get your daily dose of sunlight and assists you reaching your daily step count. This time especially in Australia is a great time to walk your four legged friend and get your steps up, just be sure to spray on mosquito repellent.

Gardening or Outdoor Activities

Engaging in outdoor activities, such as gardening or playing sports, is an enjoyable way to incorporate sunlight into your daily life. These activities not only provide physical exercise but also expose you to the revitalising effects of nature and sunlight. Take advantage of the pool or public swimming pools during the Summer to exercise in the sun and cool off in the Summer heat. Be sure to check your local pool for Summer discounts.

Mindful and Safe Sun Exposure

To maximise the benefits of sunlight while minimising the risk of sun damage, practice mindful sun exposure. Aim for 15 to 30 minutes of sunlight and consider wearing sunscreen on longer exposure periods. Best to avoid peak UV hours in the direct sun where possible.


In the quest for better health and well-being, don’t overlook the simple and natural remedy that sunlight provides. Embrace the opportunity to step outside, feel the warmth on your skin, and let nature’s own remedy work its magic. With just 30 minutes a day, you can unlock a myriad of benefits for both your body and mind. So, go ahead, bask in the glow, and let the sunshine be your daily dose of wellness.


How do you get your 30 mins of sunlight a day? Do you walk to work? Do you take your 4 legged friend for an adventure? We would like to hear from you.


NOTE: The content of this article is intended to provide a general guide to the subject matter, and specialist advice should be sought about your specific circumstances. The content must not be relied upon as legal, technical, financial or other professional advice.