Conditions: 44 degrees, sunny, windless. A calm day.

The other day I was feeling couped up and physically “off”.  My wife suggested that I take some Vitamin D.  With all the online and indoor work that I’ve been doing lately, I realized that I had been neglecting my normal practice of periodically getting at least 15 minutes of sunshine.   

Some people, you know, swear by getting their shirt off so much that it’s a daily habit for them.  Craig Weller, who is one of my influences, staff strength coach at Precision Nutrition, and a fellow veteran, made getting shirtless sunshine time part of his daily “brawny baseline.”  Vitamin D deficiency has been linked to nausea and bone weakness, so why not get it the most natural way, at least in moderation, eh? 

Of course, when you’re actually at the beach, it’s simple: rip the shirt off and lay out.  Use a towel if you want to, maybe hit the waves.  But land-locked, during the colder months?  Let’s face it, most of us aren’t just going to lay out.  And it’s not just a temperature thing: the sun’s lower angles this time of year mean it’s actually harder to soak up the sun, especially laying down. 

And it’s not just a temperature thing: the sun’s lower angles this time of year mean it’s actually harder to soak up the sun, especially laying down. 

So here’s my “hot” list of shirtless backyard activities.  They’re all personally tested and they only take  about 5-15 minutes each. 

• Inspect the premises.  Have a look around.  Actually walk to that corner that you never really get up close an personal with.  Make some mental notes on projects.  Winter is a great time for planning OR projects.

• Play with your dog.  A little bit of fetch goes a long way.  Both you and the dog are probably not getting enough activity in anyways. 

• Put in a (extremely) short workout.  Something is always better than nothing and this can rescue an otherwise lost training day if circumstances are conspiring against you.  My preferred shirtless backyard workout is Kettlebell Snatch.  It definitely takes time and some coaching to learn the skills, but it’s a phenomenal way to develop strength and stamina in less than 10 minutes.  Alternatively you could simply bust out as many pushups or body-weight squats as possible in 5 minutes. 

• Indian Clubs.  This is my favorite way to catch backyard sun by far.  It combines movement, stretching, a little bit of strength, and it feels wonderful, especially for tight shoulders and upper back.  During WWII, some of our soldiers in the 101^st Airborne reportedly spent hours training with these while waiting at staging areas in Great Britain, due to the almost hypnotic nature of the movements.  https://www.artofmanliness.com/articles/an-introduction-to-indian-club-training/ If you’re in any sort of sport that involves a lot of shoulders, do yourself a favor and learn more about clubbin’.

• Write in your day planner, gratitude journal, or otherwise capture your daily notes.  Not only is note-taking an important skill in-and-of itself, but it can be quite therapeutic.  Why not couple it with a dose of the ol’ Vit-D?  Special downsides: this won’t work so well on a windy day. 

• Do a bit of yard-work.  Since it’s winter, mowing is out, but chopping wood is definitely in!  If you’re fortunate enough to have some wood to chop, you can spend a few minutes on this whenever you need an outlet. 

• Simply enjoy a cup of coffee.  Don’t feel like any special exertion?  No problem.  Grab a warm cup of your favorite brew, take off that shirt, and head out back.  You can dual-use this for relaxation time as well.  Even something as small as a few deeper breaths and seeing a few blades of grass move in the wind can have a positive psychological impact. 

So what are you waiting for?  Get outside and appreciate some fresh air!  Oh, and you’ll probably need to get it done before 3:30 or so. 

Let me know what you chose to do below. 

Current Reads: A King is Coming, by Paul Wilbur, 2017