We love a good BBQ and vacation as much as the next person—but hear us out: summer in Onalaska and La Crosse isn’t just for burgers and beach chairs. It’s also one of the most powerful (and free!) forms of medicine for your mind and body. You might be thinking, “Ok guys, the word medicine seems a little dramatic,” but we are here to show you that medicine is actually the perfect word for what movement and sunshine can do for your body and mind.
Between the sunshine, fresh air, and movement, summer hands you a prescription pad straight from nature: “Take one dose of outside time daily. Refill unlimited. Side effects may include joy, energy, fewer cranky moods, and maybe some healing from the inside out.”
So if your motivation for moving your body has been hibernating since winter—or if your gym shoes are collecting more dust than steps—this local guide and list of benefits is for you. Get to readin’!
The Science of Sunshine and Fresh Air from a Holistic Health Coach
Sunshine isn’t just a mood-booster—it’s a natural powerhouse for your hormones and overall health. And yes, you can absolutely justify moving your body outside as a wellness ritual. Here’s why:
- Vitamin D: Sun exposure helps your body produce vitamin D, which plays a vital role in:
- Immune system support
- Hormone balance, including testosterone and estrogen
- Bone strength, by regulating calcium and phosphate levels
Low D levels are linked to everything from fatigue and mood disorders to hormonal imbalance and poor sleep quality. When UVB rays hit your skin, they trigger a chain reaction that ultimately helps your body absorb nutrients and regulate other hormones—like the parathyroid hormone and even sex hormones like estrogen and testosterone.
- Fresh air = better breathing: Outdoor air (especially near trees or water- Lake Onalaska and Mississippi River, here we come!) improves lung function, reduces pollutants, and boosts oxygen levels—aka brain fuel. It supports everything from clearer thinking to better energy.
- Mood & stress reset: Nature exposure lowers cortisol, the stress hormone that loves to hijack your energy, mood, and sleep. It also helps regulate your circadian rhythm, leading to deeper, more restorative sleep.
Beyond vitamin D, sunshine also boosts serotonin, your brain’s “feel good” hormone that enhances mental clarity and emotional well-being. That serotonin production during the day helps regulate melatonin, the hormone that governs your sleep-wake cycle. In short, sunlight helps you:
- Feel better during the day
- Sleep better at night
- Stay in sync with your natural rhythm
Whether you’re walking, biking, or sipping your coffee on the patio, a little intentional outdoor time each day can make a big difference. It’s one of the simplest, most effective (and free!) ways to support hormone balance, immune health, mental clarity, and better sleep. If you want to dig a little deeper into the positive effects sunshine has on your body (specifically on your hormones), check out this blog.
The Holistic Healing Power of Moving Your Body—Especially Outdoors
We’re not at all knocking your gym membership—but let’s be honest: fluorescent lighting, recycled air, and waiting in line for the squat rack doesn’t always scream “mental wellness” for everyone out there. There’s something special—rejuvenating—about moving your body outside that just hits differently. And science backs it up.
1. It Calms Your Nervous System
Outdoor movement supports your parasympathetic nervous system—aka your “rest and digest” mode. The combination of sunlight, nature sounds, and fresh air tells your brain: “Hey, we’re safe. Let’s chill out.” This helps regulate your stress hormones, stabilize blood pressure, and even improve digestion.
2. It’s More Enjoyable (aka You’ll Actually Do It)
Let’s be real: walking a scenic trail, like the La Crosse River Conservancy Trails (more local places below) or playing frisbee at the park is way more appealing than dragging yourself to the treadmill. When moving your body feels more like fun and less like punishment, it becomes sustainable.
Real-world wins:
- Chasing your kids at the splash pad = cardio.
- Walking the dog while calling your bestie = double dopamine.
- Gardening, paddleboarding, hiking, biking = joyful movement that supports longevity. We love paddleboarding on Saturday mornings at La Crosse Pettibone Park (more local spots below).
3. It Increases Endorphins AND Vitamin D
We already mentioned that sunshine boosts vitamin D—but combine that with movement and you’ve got an endorphin cocktail that helps improve mood, reduce anxiety, and lift brain fog. It’s like nature’s antidepressant, without the co-pay.
4. It Helps with Blood Sugar & Hormones
Even just 10–15 minutes of gentle movement after meals (like a post-dinner walk) can improve blood sugar regulation, which plays a major role in energy, weight, mood, and even hormone balance. Plus, low-impact movement is ideal for anyone managing adrenal fatigue, PCOS, thyroid issues, or perimenopausal symptoms.
5. It Connects You to Something Bigger
There’s something grounding about walking barefoot in the grass, standing under a tree, or watching the sky change colors during an evening stroll. It’s movement, yes—but it’s also mindfulness, connection, and perspective. And that’s a whole-body win.
6. It Starts a Purposeful Cycle
We’ve talked in other blogs how detrimental certain patterns can be in your body, cascading effects that lead to more and more symptoms, but today we want to talk about a beneficial cycle that can lead to a waterfall of positive benefits. Looking at it from a 30,000-foot view, moving your body helps to build lean muscle which in turn leads to better energy, less fat, better metabolism, and more motivation to keep moving— Sounds like a pretty darn great cycle, right?
(If you are a little hesitant about starting exercise of any kind, check out these tips to start exercising without injury this summer)
Local Summer Spots in Onalaska and La Crosse to Hike, Splash & Play
Ready to make this the summer you actually get outside? Here are some local movement ideas to explore (bonus: they double as family outings or solo mental health breaks).
- Hiking Trails: Check out your local nature preserves, bluff trails, or riverside paths for low-stress hiking that gives you a dose of cardio and serenity.
- Splash Pads & Parks: Great for families—let the kids run wild while you sneak in some steps, sunshine, and vitamin D
- Copeland Park – has splash pad
- Riverside Park
- Poage Park – has splash pad
- Myrik Park – It’s like kid heaven here
- Trane Park – also like kid heaven.
- Community Pools: Swimming is a full-body, low-impact workout—plus it’s just fun.
- Dahl or Hauser YMCAs
- Onalaska Aquatic Center
- Holmen Area Aquatic Center
- Vetrans Memorial Pool
- Northside Community Pool
- Erickson Pool
- La Crosse Country Club
- Farmers Markets: Walking around the market = movement + mood boost + fresh food. That’s a triple win.
- Here’s a local list!
- Local Runner’s Club: This is a great way to meet new people with like-minded goals.
Tips to Make Summer Movement Actually Fun (Not a Chore)
If you dread the idea of “working out,” you’re not alone. Here’s how to sneak in movement without making it feel like a second job:
- Move early or late: Mornings and evenings are cooler and quieter—perfect for a walk, bike ride, or yoga session in the park.
- Invite someone: Accountability and conversation go a long way. Walking with a friend = free therapy + fitness. Turning it into a family activity also creates meaningful time together!
- Try something new: Ever paddleboarded? Tried outdoor yoga? Rented a kayak? Local adventure is a lot more accessible than you think.
- Make it mini: 10 minutes here and there still counts. Movement doesn’t have to be all-or-nothing.
Conclusion from a Holistic Health Coach: Sun + Moving Your Body + Connection = Natural, Holistic Healing
You don’t need a gym membership, perfect schedule, or marathon-level fitness to benefit from summer movement. You just need a body, some daylight, and a little curiosity.
This season, treat your mental health and metabolism to a dose of nature. Walk. Splash. Breathe. Stretch. Dance barefoot in the grass if that’s your thing.
It’s not about being perfect. It’s about being present—and using what’s around you to feel a little better every day.
If you are dealing with some issues that are persistent and keeping you from living life well, give us a call here at Mitchell Holistic Health serving the Onalaska and La Crosse areas! We’re committed to find the root cause of your illness and get you back on track to healing.
Questions you Might be Pondering as you Plan your Summer of Movement in Onalaska and La Crosse:
1. What if I burn easily or have sensitive skin—can I still get the benefits of sunlight?
Yes! You can still benefit from sun exposure without risking damage. Aim for short bursts (10–15 minutes) of early morning or late afternoon sun, when UV rays are less intense. Wearing a hat, sunglasses, and mineral-based sunscreen after that short exposure window helps protect your skin while still supporting vitamin D production. Check out our patient resources for our recommendations of clean sunscreen HERE.
2. I work a 9–5 indoors—how can I realistically fit in outdoor time?
Try starting with micro-moments: 10 minutes of sunlight during your lunch break, taking a phone call outside, or doing a quick walk after dinner. Even brief exposure to natural light throughout the day can help reset your circadian rhythm and boost your mood, especially in conjunction with moving your body.
3. Can kids benefit from these same outdoor wellness habits?
Absolutely! In fact, moving your body, sunshine, and time in nature are even more impactful during childhood. Outdoor play supports sensory development, immune strength, better sleep, and attention regulation. Splash pads, playgrounds, and simple backyard games count!
4. What should I eat before or after outdoor movement to support energy and recovery?
Before: Try a small, balanced snack like a banana with almond butter or a boiled egg with fruit.
After: Replenish with protein and healthy carbs—like a smoothie with collagen and berries or grilled chicken with veggies and rice. Don’t forget to hydrate with water and electrolytes, especially after sweating.
5. According to your holistic health coach, is walking really enough to make a difference in my health?
Yes! Walking is one of the most underrated forms of movement. It supports blood sugar balance, cardiovascular health, stress reduction, and hormone regulation. Consistent walking—especially outdoors—can have compounding benefits over time, even without a gym membership or structured workout plan.