Many office workers spend most of their day indoors under artificial lighting. A study of 1,000 UK office workers found that nearly 40% spend only 15 minutes outside during the workday, excluding their commute. Exposure to natural light reduces pain, improves mobility, and supports musculoskeletal health. Here’s how it can affect your muscles, bones, and joints.

The science: How natural light supports your musculoskeletal system

Natural light boosts your mood and benefits your bones, muscles, and overall movement. Here’s how:

1. Vitamin D for stronger bones and muscles
   • Sunlight helps your body produce vitamin D, which is essential for calcium absorption and bone strength.
   • Low vitamin D levels are linked to muscle weakness, joint pain, and a higher risk of fractures.
   • Just 10-20 minutes of sunlight on your skin can help maintain healthy vitamin D levels.
2. Better posture and less pain
   • Being indoors all day often means poor posture, hunched shoulders, and stiff muscles.
   • Taking a short outdoor break encourages movement, which reduces stiffness and tension from long hours at a desk.
3. Improved sleep = better recovery
   • Exposure to natural light during the day helps regulate your body’s internal clock (circadian rhythm), which controls your sleep-wake cycle. Sunlight signals to your brain that it is daytime, keeping you alert and helping you feel naturally tired in the evening.
   • Too much artificial light, especially from screens, can disrupt melatonin production, the hormone that promotes sleep.
   • Getting enough natural light during the day can lead to deeper, more restful sleep, which is essential for muscle recovery.
4. Stress reduction and pain management
   • Sunlight exposure can stimulate the production of serotonin in the brain, a neurotransmitter that plays a role in mood regulation and feelings of wellbeing.
   • Less stress means less muscle tension and better pain tolerance.

Action plan: How to get more natural light (Even with a busy schedule)

Now that you know why natural light is essential, here are simple ways to fit it into your daily routine:

• Outdoor lunch break: Swap indoor eating for a quick walk around the block or sitting in a sunny spot. Even cloudy days provide more natural light than indoor lighting.
• Standing meetings outside: Take phone calls or short meetings outdoors if possible. Walking meetings are great for mobility and circulation.
• Desk near a window: If you can’t get outside often, position your desk near natural light or use light therapy lamps to mimic daylight exposure. But be mindful of glare, as excessive brightness can cause eye strain and headaches. Adjust your screen position or use blinds to diffuse harsh light while benefiting from daylight.

Final thought

Getting more natural light and movement isn’t just about feeling good. It’s about keeping your musculoskeletal system strong, pain-free, and functional.

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