Vitamin D is crucial for almost every tissue in the body. It supports strong bones, a healthy immune system, and even influences mood and energy. Yet, despite its importance, many people see their vitamin D levels fall during the darker months of the year.
Some people turn to supplements or special lamps to boost their vitamin D in winter. But new research suggests another possible strategy—one that also benefits heart, lung, and overall health: regular exercise.
Why Sunlight Matters
Most of our vitamin D is made when our skin is exposed to ultraviolet (UV) rays from the sun. The body converts a compound in the skin into vitamin D3, which then undergoes further changes to become the active form our cells can use.
In the summer, this process is efficient. In fact, people with lighter skin may only need around 9 minutes of sun exposure on about one third of the body to meet daily vitamin D needs. But in winter, sunlight is weaker and less direct. Add to that extra layers of clothing, and vitamin D production takes a big hit.
The Role of Body Fat
Vitamin D is fat-soluble, which means it gets stored in body fat. While this sounds like a good thing, it can actually create a problem. For people with higher body fat, more of the vitamin D they produce or take in becomes trapped in fat stores and isn’t as available for the rest of the body.
Studies suggest that individuals with obesity have up to a 75% higher risk of deficiency, and even vitamin D supplements don’t work as effectively in this group.
Could Exercise Make a Difference?
Here’s where the latest research gets interesting. Exercise, even without weight loss, stimulates a process called lipolysis—the breakdown of fat. Scientists wondered if this fat breakdown could help release more vitamin D from fat stores and boost circulating levels in the blood.
That’s exactly what a recent study by Perkin and colleagues set out to test: whether cardiorespiratory exercise could help people maintain better vitamin D levels through the winter months.
What This Means for You
While we still need more research to fully understand the link, the idea is exciting. Exercise could do more than just keep us fit and mobile—it might also help our bodies make better use of vitamin D during the time of year we need it most.
For older adults, carers, and anyone looking to stay healthy through the colder months, the take-home message is simple:
- Get moving regularly—cardio-based activities like brisk walking, cycling, or chair-based aerobic exercises are all great options.
- Think holistically—combine movement with good nutrition, hydration, and sleep for stronger overall health.
- Don’t ignore the basics—if you’re at risk of low vitamin D, check with your GP or healthcare provider about whether supplements are right for you.
At Healthy4Longer, we believe in prevention, not just treatment. Movement is medicine—and this research adds one more reason to make it part of your everyday life.
Stay Active with Healthy4Longer
If you’re looking for safe, structured ways to keep moving this winter, our chair-based exercise programme is designed especially for older adults and carers. It’s simple, accessible, and can be done from the comfort of home or in care settings.
Find out more at www.healthy4longer.co.uk and give yourself—or those you care for—the best chance to stay stronger, healthier, and more resilient this season
