The Benefit of Sunshine: Why Getting Outside Matters for Healthy Aging

Spending time outside in the sunshine isn’t just enjoyable. Turns out, it’s essential to healthy aging. For seniors especially, being outside and doing outdoor activities offers powerful benefits – for body, mind, and spirit. From boosting vitamin D to improving sleep and mood, here’s why making time for the outdoors and spending time in the sunshine should be part of every senior’s wellness routine.

Sunshine Helps Your Body Make Vitamin D

Known as the “sunshine vitamin,” vitamin D supports bone health, immune function and calcium absorption. According to physicians at the Cleveland Clinic, our bodies produce it naturally when exposed to sunlight. Unfortunately,  that ability declines with age. By age 70, the skin makes about 50% less vitamin D than it did at age 20.

To ensure you’re soaking up enough of that sunshine vitamin, experts recommend getting 10–30 minutes of sun exposure a few times a week. Although sunscreen limits vitamin D production, the National Institutes of Health (NIH)  still recommends using a sunscreen of SPF 15 or higher when you’re out in the sun for more than a few minutes to protect against skin cancer.

Another Benefit of Sunshine Exposure: Your Immune System Gets a Boost

In addition to helping produce vitamin D, a Georgetown University Medical Center study found that sunlight can activate T cells, a type of white blood cell that plays a key role in fighting infections. Nature also emits phytoncides—organic compounds released by plants—which may improve immune function and lower inflammation.

Supports Healthy Weight and Metabolism

A Northwestern Medicine® Study showed that morning sunlight is linked to better weight regulation, possibly by helping align the body’s internal clock and metabolism. Pairing outdoor light with light activity and improved sleep can support long-term weight maintenance.

Time Outdoors Encourages Natural Exercise

Most people prefer to be outside when it’s sunny. So, on those bright sunny days, take a walk in the park, do some gardening or try some yoga stretches on the patio. Outdoor activities can help you stay active without the need for a gym. Just 20 minutes a day can make a difference in your mobility, flexibility and heart health.

Sunlight Boosts Mood and Reduces Anxiety

Have you ever noticed feeling happier on a sunny day? It’s not just in your head—sunlight truly boosts your mood. Exposure to natural light increases levels of serotonin, often called the “happy hormone,” which helps regulate mood, reduce stress and sharpen focus.

Even better, studies show that outdoor exercise has a stronger positive impact on mental well-being than indoor workouts. Simply spending time in green spaces—like parks, gardens, or tree-lined paths—can reduce feelings of anxiety and depression. Just being in nature offers a calming, restorative effect that supports emotional health.

Early Light, Better Night

Your body’s internal clock (circadian rhythm) relies on light cues to regulate sleep. Exposure to natural light, especially in the morning, signals to the brain that it’s time to wake up and be alert. This can help maintain a regular sleep-wake cycle and improve the quality of their sleep. Sleep and aging experts advise that natural light exposure soon after waking is ideal for circadian rhythm alignment and key to a restful night’s sleep.

Get Outside, Stay Connected

Spending time outdoors naturally opens the door to meaningful social interactions, an essential part of healthy aging. Whether you’re taking a hike with a friend or having coffee in an outdoor cafe, socializing helps boost emotional well-being, sharpens memory, and can even help reduce the risk of cognitive decline. Being outside makes it easier to engage with others and stay involved in your community—something that’s especially important as we age.

It’s Good for Your Self-Esteem

Just five minutes of outdoor activity—especially near water or greenery—can improve self-esteem and reduce negative thoughts. The best part? It doesn’t need to be intense. A leisurely walk or tending to a garden is enough to feel the benefits.

How Senior Living Communities Encourage Outdoor Wellness

From mood and memory to immunity and sleep, spending time outdoors is one of the most effective and accessible ways to support senior health. And, senior living communities can make it easier to enjoy the health benefits of sunshine every day. Many offer safe, beautifully maintained outdoor spaces—like walking paths, patios, gardens, and courtyards—designed to encourage movement, relaxation and social connection. With scheduled outdoor activities, group walks and nature-based programs, residents are supported in making time outside a regular part of their wellness routine.

Having easy access to the outdoors—combined with a caring environment that supports physical and mental health —can be one of the simplest and most enjoyable steps toward a longer, healthier life.

Find your community here.

Sunny Safety Tips for Seniors

While the benefits of sunshine and being outdoors offer many benefits, safe exposure is key:

• Wear a wide-brimmed hat, sunglasses, and long sleeves for longer outings.
• Use a broad-spectrum sunscreen (SPF 15 or higher) on exposed skin, except during your brief vitamin D-boosting windows.
• Stay hydrated and avoid outdoor time during peak heat or high UV index.
• Remember that not all time spent outdoors is created equal. Five minutes in the sun on a summer afternoon in Florida, for example, is not the same as five minutes outside on a gray winter morning in Ohio.
• Let someone know where you’re going if venturing out alone and carry a fully charged phone.

Where You Live Matters

For families exploring their senior living options, access to accurate, comprehensive data is invaluable. WYLM offers this and more by providing exclusive industry insights, unbiased resources, and direct community connections. It’s not just about finding a place to live; it’s about making the best possible choice for the future – because where you live really does matter.

Where You Live Matters is powered by the American Seniors Housing Association (ASHA), a respected voice in the senior housing industry. ASHA primarily focuses on legislative and regulatory advocacy, research, and educational opportunities and networking for senior living executives, so they can better understand the needs of older adults across the country.

Sources:
Alliance Benefits
Georgetown University Medical Center