“Go Outside and Play” for Better Health
In the not-so-distant past, parents told kids, “Go outside and don’t return until the streetlights come on.” Maybe our moms and dads just needed a moment to themselves, but sending us outdoors actually helped improve our physical and emotional health.
With the advent of digital devices, sedentary lifestyles, and an increase in ADHD diagnoses, as well as childhood obesity and diabetes, pediatricians like Andrea Assantes, M.D., with the University of Miami Health System, stress the importance of outdoor time.
Getting off the couch and out of doors can translate to a healthier weight, stronger body, and better immunity. Exposure to natural sunlight boosts the mood-regulating serotonin hormone and vitamin D production, which helps build strong bones. Running, jumping, climbing trees, and riding bikes develop motor skills and coordination.
Studies even show that outdoor time may help prevent or delay the onset of myopia. Unlike the close-up vision we use while staring at screens, a child’s developing eyesight is strengthened by looking off into the distance and focusing on natural versus blue light coming from an electronic device.
And who hasn’t slept better after a day outside?
Green time vs. screen time
Those are just the physical benefits. From Dr. Assantes’ view, children who engage in sports, after-school programs, play at recess or in their neighborhoods have better socialization. “They have better eye contact, concentration, problem-solving and critical thinking skills.” One study asserted that living near outdoor play spaces was protective of the mental and behavioral health of children living in low-income neighborhoods.
According to the American Academy of Pediatrics (AAP), children show increased focus and reduced ADHD symptoms if they spend enough time outside. “Unstructured outdoor play exercises the brain differently, which helps develop focus,” Dr. Assantes says.
Walking away from phones, computers, and video games may improve self-confidence. “When children and teens are not on social media, they’re less subject to bullying and comparing themselves to others who live life through a filter,” Dr. Assantes says. Breaking away from media interrupts the “compare and despair” cycle so many kids, especially teens, struggle to overcome.
Although tossing your phone to a toddler when you’re grocery shopping is tempting, there are creative alternatives. Play “I Spy” – ask children to look for shapes, colors, letters, or numbers. Older kids can help plan tonight’s dinner, find items on your list, talk about where food comes from, or learn budgeting.
It’s not easy to get kids away from digital games and social media that are designed to be addictive. Parents don’t have to face the challenge alone. “Forty percent of parents don’t know that the American Academy of Pediatrics has a family media plan to help navigate what’s healthy and what’s not with media use,” says Dr. Assantes.
A little dirt doesn’t hurt.
There is evidence showing that animals living in sterile environments don’t develop immune systems, which leads some scientists to believe that children who live in overly sanitized environments are more likely to develop allergies, asthma, and other autoimmune diseases. Exposure to natural environments and good bacteria does help kids build a strong immune system.
Dr. Assantes prefers a balanced approach. “In a world where COVID has taught us proper hand hygiene and sanitation practices, striking a balance between over-sanitation and protection from germs is key. When I see kids come in for an appointment covered in paint or markers, I say, ‘It looks like you had a fun day!’ My advice: just let kids have fun, then wash up afterward.”
Finding time for outdoor time
Some health experts assert that children need at least one hour of physical exercise daily.
Dr. Assantes is more realistic. “One hour a day is ideal but can be quite challenging for working parents. Three common obstacles I hear from parents are the heat, daylight saving time, and work schedules. Just try to see that your child gets some outdoor activity at least three to five times a week.”
Remember that physical education classes, recess, sports practice, and games count.
“So does time at the park or a weekend walk through the farmer’s market, just so long as they are up, out, moving, and interacting with others. Practice what you preach; get outdoors with them,” she says. Although it takes longer to get chores done, younger children are often eager to help with outdoor activities such as washing the car, watering the garden, or walking the dog.
Too hot and humid to be out and about? Hit the pool or beach, or try an indoor activity that involves exercise, such as bowling or laser tag. Is it dark by the time you get home from work? Take a family walk after dinner or visit a well-lighted park or playground. If you’re a single working parent with small children, consider swapping playdates with other parents to help supervise the kids.
Winding down
With a busy evening line-up of after-dinner dishes, laundry, and homework, skipping that evening walk or bike ride is tempting. However, getting outside might make your evening ritual easier. “We want our brains to wind down, not be stimulated closer to bedtime,” Dr. Assantes says. She recommends turning off all media 45 minutes to an hour before bedtime. One study encouraged parents to limit evening screen use to improve sleep in children under five. The evidence is strong that nighttime media use makes it harder for everyone to sleep well. Not only do digital devices stimulate our brain, but they also emit blue light that interferes with our natural circadian rhythms and sleep patterns.
Balance is key
Instead of seeing outdoor time as raising the parenting bar yet again, consider that getting outside of the four walls of home, work, and school will nurture you and your child. “Balance is key. Establish the idea of outdoor time, physical activity, and balanced screen time as early as possible,” Dr. Assantes says.
Nancy Moreland is a regular contributor to the UHealth Collective. She has written for several major health care systems and the CDC. Her writing also appears in the Chicago Tribune and U.S. News & World Report.
Tags: Dr. Andrea Assantes, Emotional health in children, Kids physical health, Outdoor play benefits, Reducing screen time
