“I am happy out here. Dirty feet, messy hair & wild water on my skin. Out here with the wild things; this is where I belong.” -Brooke Hampton
Getting outside is not only fun, but also good for you too! Spending time in nature can provide mental and physical benefits for your whole family:
Improved fitness and immunity- Being outside leads to more physical activity and improved fitness, without having to endure a boring workout in the gym. Exploring nature’s playground even boosts the immune system through exposure to chemicals from plants called phytoncides. Phytoncides increase white blood cell activity with potential to increase the body’s ability to fight viruses and prevent cancer. Research also suggests that these chemicals can reduce blood pressure, heart rate, and the stress hormone, cortisol. Get outside and be healthy and relaxed!
Enhanced cognitive performance- Studies have shown benefits for students in learning, development, and testing when nature is integrated into their environments. Parents of children diagnosed with ADHD noticed their kids had fewer symptoms and greater focus after time outdoors. Space to freely explore and expend their seemingly limitless energy can be rejuvenating for kids and their parents alike! Being outside supports growth in many areas of cognitive functioning including attention, self-control, creativity, and problem solving.
Positive feelings and improved mental health- Experiencing the beauty of plants, wild animals, and natural landscapes is a delight to all the senses. Sensory experiences such as the scent of pine needles, the caress of a gentle breeze, the singing of birds, or the melding of colors in a sunrise can evoke feelings of serenity and awe. From a science-y perspective, exposure to sunlight, fresh air, and dirt increases levels of the “happy hormone,” serotonin. Being in nature can even reduce symptoms of anxiety and depression. Playing outside is a great way to support your kid’s mood and sense of wonder.
Improved relationships- Experiences in nature lead to increased social skills, decreased aggression, and improved relationships. Playing outside with other children provides opportunities for building friendships, navigating conflicts, and creative problem solving. Families that spend time together outdoors have better communication and stronger bondsbetween family members. Outdoor adventures create unique moments of connection and shared joy.
There are so many benefits to being out in nature! Here are some ideas to try with your family:
Free play/unstructured time– deceptively simple, but incredibly beneficial for children. Unstructured play helps kids learn, build self-esteem, and increase executive functioning (planning, organizing, focus attention). Let them figure out what to do. Encourage them to embrace discomfort and trust their own ideas. If they’re insistent that they cannot think of anything, here are some ideas to start with: moving like an animal, playing hide and seek, or creating obstacle courses.
Mindfulness– observe your surroundings either outside or through the window.
What are 5 things that you can see?
What are 3 things that you can hear?
What are 4 things you can feel?
What are 2 things you can smell?
Bring nature inside- integrate nature into your home. Go outside as a family and collect natural items to bring home. Make sure to set limits around what is acceptable to take such as small stones, fallen flowers and leaves, etc. Consider using the items to make art together to enhance connection and collaboration. Have children help with caring for indoor plants to build responsibility, empathy, and self-efficacy. Set them up for success by teaching them about the plants’ needs and helping them keep track of watering schedules.
Mini movements- build outdoor movement into the day through short activities such as walking around block, dancing on the porch, or throwing a ball in the backyard. Little moments add up and give time to mentally recharge!
Grounding- use natural materials to support connection to the present moment. This could involve walking around the yard barefoot, holding a stone, touching water, or building with sand. Use all your senses to connect to the present. Incorporate this practice into your day and consider using when you feel stressed, anxious, or upset to pull yourself out of negative thinking loops.
Plan an adventure- plan an outdoor adventure together. This may include camping, hiking, fishing, biking, or other nature-based activities. Start small if you’re new to the outdoors and take time to thoroughly prepare.
By: Heather Kane
