Help yourself to some SUNSHINE D

Updated: Mar 31



Day 5 of lockdown


Good morning to all you fellow “stay-at-homers”. Are you driving each other nuts already, or are you settling into a numbed-out routine, that’s a bit like the first few days on a cruise ship? - you kinda know all there is to explore. You know of things that need doing, but the lack of urgency is beginning to tug at your conscience a little. - Let’s just start by saying that we’re all in this boat and if the water rises, then we’re all kinda in this together. It’s not that you’re dragging your heels. 

So what do we do with this time? Are you hanging out with your kids? Has everyone found their way into little corners of the house, where they proceed to make the leap into the internet, and then stay there for most of the day? - I’m no army general here, and much like a long road trip where the movie on the iPad provides some respite from hours of

“are we there yet”, I also believe that a device is not the enemy during these times.


Make sure that you check their eyes every now and again. If those have turned square and are on the verge of bleeding, then it’s time to get them into the real world for a bit. A walk outside (within your own howe) will do a lot to alleviate the indoor blues.


Some vitamin D on the skin does wonders to alleviate the lockdown blues.

On the surface, we know that the good ol’ vitamin D is great for your bones, but there’s a lot more. 

1. Vitamin D fights disease

In addition to its primary benefits, research suggests that vitamin D may also play a role in:


If your public enemy number one is the flu - then the big D is definitely your friend.


2. Vitamin D reduces depression

Research has shown that vitamin D might play an important role in regulating mood and warding off depression. In one study, scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.

In another study of people with fibromyalgia, researchers found vitamin D deficiency was more common in those who were also experiencing anxiety and depression.


The indoor blues will not feel as daunting when you have upped your internal D reserves



3. Vitamin D boosts weight loss

Consider adding vitamin D supplements to your diet if you’re trying to lose weight or prevent heart disease. You can find a great selection of vitamin D supplements on Amazon.com.

In one study, people taking a daily calcium and vitamin D supplement were able to lose more weight than subjects taking a placebo supplement. The scientists said the extra calcium and vitamin D had an appetite-suppressing effect.


The trip to the fridge can be a knee-jerk reaction to boredom, and if the D slows down your appetite, your waist and self esteem are all the better off for it.


Food sources of vitamin D

Few foods contain vitamin D naturally. Because of this, some foods are fortified. This means that vitamin D has been added. Foods that contain vitamin D include:


  • salmon

  • sardines

  • egg yolk

  • shrimp

  • milk (fortified)

  • cereal (fortified)

  • yogurt (fortified)

  • orange juice (fortified)


It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help.

How much do you need?

There has been some controversy over the amount of vitamin D needed for healthy functioning. Recent research indicates that you need more vitamin D than was once thought. Normal blood serum levels range from 50 to 100 micrograms per deciliter. Depending on your blood level, you may need more vitamin D.

The Institute of Food and Agricultural Sciences reports new recommendations based on international units (IUs) per day. IUs are a standard type of measurement for drugs and vitamins. IUs help experts determine recommended dose, toxicity, and deficiency levels for each person.

One IU is not the same for each type of vitamin. An IU is determined by how much of a substance produces an effect in your body.


The recommended IUs for vitamin D are:


  • children and teens: 600 IU

  • adults up to age 70: 600 IU

  • adults over age 70: 800 IU

  • pregnant or breastfeeding women: 600 IU

So, don’t forget about the D. It will alleviate your mood and make you a more pleasant person to be around during the confinement. 


Since you’re going to find some ray’s, wether on the balcony or garden or courtyard, try build up a bit of a sweat. There are many ways to build a sweat. I would recommend that you get your heart rate up for around 30 to 45 minutes. 


If you have no weights, or bands or other options to ad resistance, fear not, because you can do what you must to keep the workouts making you stronger. 

Starter Circuit for lockdown


Duration - Perform this workout until done.

Perform each exercise until failure.

For some, that may be 10 reps, for others, it may be 50 reps. It's your own challenge and you're working against yourself.


After you've done an entire circuit, have a drink of water and rest for 5 minutes.


Perform the circuit 4 times and you're done. That's it!


I quite like some music to spur me on, so here's a cool little playlist for you to tune into. If you prefer Beethoven's Moonlight Sonata for a workout, then that's fine too. As long as you get a sweat going.


Tunes to make you sweat

https://soundcloud.com/pi-mal-daumen-music/warmup-passawiesen-clubsession-1?in=thorsten-eggert-228673697/sets/new-upbeat


Air Squats




  1. Keep your feet at shoulder width apart and pointed straight ahead.

  2. When squatting, your hips will move down and back.

  3. Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.

  4. In air squats, your hips will descend lower than your knees.

Lunges



  1. Go easy on your knees with thislunge.

  2. Stand with feet hip-width apart, engage your core, and take a big step backward.

  3. Activate your glutes as you bend front knee to lower your body so back knee lightly taps the floor while keeping upper body upright.

  4. Drive front heel into the floor to return to startingposition.

Sit-ups



  1. Lie down on your back.

  2. Bend your legs and place feet firmly on the ground to stabilize your lower body.

  3. Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck.

  4. Curl your upper body all the way up toward your knees.





Push-ups



  1. Begin with your chest and stomach parallel to the floor. ...

  2. Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground.

  3. Pause for a second in the plank position — keep your core engaged.

  4. Inhale as you slowly lower back to your starting position.


In closing, I want to encourage you to stay positive. These are interesting times. It's easy to just become slovenly and let it all go. Keep a sense of order in the house. Make your bed in the mornings. Teach your kids how to make a bed, 'cos they need some structure too. If you adopt the attitude of making continuous progress, then make a toDo list and give yourself one important task to complete every day. Do that one task and you will feel ok about watching a midday movie.


Chat soon


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