4 Quick and Easy Exercises For Boosting Vitamin D Levels

how to improve vitamin d

Unfortunately, vitamin D deficiency is widespread. Therefore, you risk serious health issues if you don't get enough of this essential nutrient. Regular outdoor sweat sessions are a great way to increase vitamin D levels and lower your risk of disease, in addition to diet changes.

Heart disease risk reduction through vigorous exercise has long been known. However, new research from the Harvard School of Public Health (HSPH) suggests a few new explanations for why this is the case. Most notably, it increases vitamin D production. The study found that engaging in vigorous exercise for at least three hours a week—such as running, jogging, or playing basketball or soccer—can reduce the risk of having a heart attack by 22%. They also discovered that those who exercised vigorously had higher HDL (good) cholesterol and vitamin D levels.

It is a novel finding that vitamin D and the risk of heart disease are influenced by exercise.

The best way to increase vitamin D levels is to go outside because sunlight is our primary source. But how much light is required? That depends on many things, but in most cases, just 15 minutes of sunlight during the summer produces about 3000 IU of vitamin D.

Outdoor Workout can make great use of the connection between exercise and vitamin D. The combination helps prevent heart attacks and strokes, according to Johns Hopkins University researchers.

Also Read: 8 Vitamin D Deficiency Symptoms You might be suffering from


Choose your adventure and make use of this one-of-a-kind connection. There are countless outdoor activities, including beach walks and mountain hikes. You can get started with these four workouts: 

1. Hill Sprints (Short Duration):

Hill sprints can help improve conditioning, lung capacity, and fat loss by requiring much effort from your cardiovascular system.

Try it out: Utilizing a work-to-rest ratio of 1:3, run uphill at maximum effort.


2. Stair Sprints

Stair sprints, like hill sprints, require short bursts of energy and can help you build lean muscle, improve endurance, and lose fat.

Try it out: Climb a stairway as fast as could be expected, then stroll down leisurely to slow down and rest—eight to ten times.


3. Circuits:

Circuits are phenomenal for molding since they convey positive anaerobic and high-impact variations, prompting further developed body structure.

Try it out: Complete three to five sets of 12 to 15 reps for each exercise below. For rest: 20 minutes of rest in between workouts and 90 between sets.


  • Plank with alternating arm reach
  • Walking lunges
  • Bench pushups
  • Bench step-ups
  • Park bench pushups


4. Tabata:

Increased growth hormone levels and a more significant metabolic effect result from this HIIT-style workout, both of which aid in weight loss.

Try it out: In total: 20 fragments of each activity. Take a break for two minutes between each set three to five times.


Running with high knees, lunges, mountain climbers, pushups, and skating are all forms of exercise that can help prevent vitamin D deficiency. 

Getting enough vitamin D is good for your body's metabolism and overall health. An outdoor workout routine may be just what the doctor ordered due to the synergy between vitamin D and exercise—as if we needed another reason to go outside.

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Author of the Blog: DR.PRIYANKA SHUKLA

Expert Review By: Dr Smita Pankaj Naram

Co-Founder, Ayushakti Ayurved Pvt Ltd