Spending time outdoors can reduce cortisol, lower blood pressure and heart rate, and improve relationships between parents and children.
Spending time outside can lead to better physical and mental health outcomes in both children and adults. It may seem like a simple action, but it is associated with several health benefits.
Keep reading to learn why it’s important to prioritize time outside and tips for getting outdoors no matter your circumstances.
Reduced cortisol
Cortisol, a hormone produced by the adrenal glands, is known as the stress hormone.
In an 8-week 2019 study of 36 individuals living in cities, participants spent time in various outdoor environments. After doing so three times a week for 10 minutes or more, participants had a significant drop in cortisol, no matter what activities they performed outside.
“The chronic stress of our daily lives can lead to adrenal hyperstimulation and eventually fatigue,” says Joel Warsh, a board certified pediatrician and the founder of Integrative Pediatrics. “By taking some time to step away to nature, [parents and kids] can reduce cortisol levels, decrease stress, and eventually change overall health.”
Lower blood pressure and heart rate
According to research from 2020, sitting or walking outdoors significantly reduced both blood pressure and heart rate.
The research found that getting outside decreased the activity of the sympathetic nervous system. While this response can be useful for short-term adaptation, constantly being in this state can lead to long-term stress and fatigue.
Increased vitamin D
“Lower levels of vitamin D have been linked to higher rates of mental health concerns,” says Warsh.
These include:
- anxiety
- depression
- decreased immune responsiveness
Spending time in the sun can boost levels of this critical nutrient in both adults and kids, which may ultimately improve mental health as well.
Remember to wear sunscreen
Due to the risk of skin cancer, it is important to wear sunscreen when you go outside. Even while wearing sunscreen, you can still get vitamin D from the sun.
Better sleep
If you or your child gets poor sleep, you know how disruptive it can be for your entire household’s well-being.
“If you’re having trouble sleeping, you might feel more anxious, depressed, irritable, or on edge,” says Gary Fedoroff, the director of experiential learning for Newport Healthcare. “It also impacts your distress and frustration tolerance. Lack of sleep makes problems that arise feel less manageable.”
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Increased overall well-being
One 2019 scientific review concluded that time in a natural environment benefited several aspects of emotional well-being.
These included:
- positive affect, or capacity to experience positive emotions
- a sense of meaning and purpose in life
- positive social interactions
- decreases in mental distress
Improved cognition and creativity
People of all ages may feel a sense of heightened creativity after enjoying the great outdoors.
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“The outdoor world is filled with sights, sounds, and smells that ignite curiosity and invite active exploration, discovery, and new experiences,” says Michelle Dean, LPC, of Connections Wellness Group.
“According to the American Academy of Pediatrics, children need 1 hour per day of unstructured, outdoor play,” says Dean.
She notes that the effects of outdoor play include:
- improved concentration
- increased cognitive functioning
- increased creativity
- enhanced motor skills
Less rumination
Going outside as a family can help shake off unhealthy thought patterns, such as ruminating over problems.
“Activities that are positive and engaging, such as spending time outdoors, can effectively break the cycle of rumination,” says Dean.
“These healthy distractions can aid in temporarily diverting one’s attention away from ruminating, hence decreasing the intensity of the emotions associated with the rumination and making it more manageable.”
A 2020 study found that people who took a 30-minute walk in an urban park reduced negative mood and ruminative thoughts.
Improved relationships between parents and kids
“Unplugging from electronics to play in the backyard, go to a park, or take a walk can eliminate distractions faced while indoors, making it easier for parents to be emotionally available and build healthy, secure attachments with their child(ren),” says Dean.
“Children who have a strong, secure attachment with their primary caregiver(s) feel more comfortable to explore their environment and surroundings,” Dean adds.
Fedoroff also points out that getting outside can clear the air when things are tense at home.
“When parents and children are together outside, it gives them the opportunity to share a common experience on neutral ground without the day-to-day expectations and confines of their home,” he notes.
Even if you live in a city, you can still get the benefits of going outside. Any outdoor place where you can soak up some sun will provide vitamin D.
This can include:
- a public park
- your favorite neighborhood block
- a local zoo
- an artificial lake
- an empty field
- a rooftop
- a community garden
- a friend’s backyard
- an overgrown lot (just make sure it’s safe and legal)
Busy schedules and differing opinions among family members can get in the way of outdoor plans.
To build a habit of spending more time in nature, try these simple activities:
- Take a walk after dinner.
- Choose an easy hiking spot appropriate for everyone in the family.
- Visit a community pool in warm weather.
- Train for a local race with older kids.
- Let everyone choose a favorite outdoor activity, then schedule each one in advance.
- Keep a weekly family park date.
- Walk or bike to restaurants or shops in close proximity.
- Play a game or sport, like tag, hopscotch, croquet, or football.
- Have a picnic in the backyard or at a park.
- Choose outdoor equipment as gifts for birthdays or holidays.
- Make your outdoor space enjoyable with flowers, a garden, comfortable chairs, or pleasant lighting.
- Organize a block party.
Spending time outside has several health benefits, such as increasing overall well-being and improving sleep. Some of these benefits can be observed through activities as simple as taking a 30-minute walk through the neighborhood.
Sarah Garone is a nutritionist, freelance writer, and food blogger. Find her sharing down-to-earth nutrition info at A Love Letter to Food or follow her on Twitter.