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In this age of technology and screens, it’s more important than ever to encourage children to get outside and play as according to a study done in the US, less than one-quarter (24%) of children 6 to 17 years of age participate in 60 minutes of physical activity every day.
Outdoor play is not only is it a fun and enjoyable experience but has numerous benefits for children’s physical and mental health. From improving cognitive development to boosting immune function, the advantages of playing outside are vast and far-reaching. In this post, we’ll explore some of the most significant benefits of outdoor play for children and why it’s essential to make time for it in their daily routines. So, let’s dive in and discover how outdoor play can positively impact your child’s health and well-being.
Benefit #1: Improved Physical Health and Fitness
Outdoor play is a great way for children to improve their physical health and fitness levels. Center of Disease Control and Prevention (CDC) recommends that children and adolescents ages 6 to 17 years should do 60 minutes or more of moderate-to-vigorous physical activity daily. However, less than one-quarter (24%) of children 6 to 17 years of age participate in 60 minutes of physical activity every day. Apart from aerobic exercises, which should be performed every day, physical activity should also include muscle and bone strengthening exercises at least thrice a week.
Research shows that outdoor play can lead to improved cardiovascular health, stronger bones, and reduced risk of obesity. In fact, a study published in the Journal of Physical Activity and Health found that children who spend more time outdoors have higher levels of physical activity, which is essential for maintaining good health. Moreover, outdoor play helps children to burn calories and maintain a healthy weight. Studies have reported that children who spent more time outdoors had a lower risk of being overweight or obese and had a lower body mass index (BMI).
Studies have suggested that physical inactivity increases the risk of being overweight or obese and the risk of factors for cardiovascular disease, including hyperlipidemia (e.g., high cholesterol and triglyceride levels), high blood pressure, obesity, insulin resistance, and glucose intolerance. It can further increase the risk of type-2 diabetes, several cancers, and osteoporosis.
Benefit #2: Development of Gross and Fine Motor Skills
Outdoor play among children has been shown to have a positive impact on their gross and fine motor skills. Gross motor skills involve the use of large muscles in the body for activities such as running, jumping, and climbing. Fine motor skills, on the other hand, involve the use of smaller muscles in the body for activities such as writing, drawing, and using utensils.
Numerous scientific studies have demonstrated the benefits of outdoor play for children’s motor development. One study involving 102 preschoolers reported that children who spent more time engaged in the outdoor play had better motor coordination than those who spent more time indoors. Furthermore, a review of 21 studies published in the International Journal of Environmental Research and Public Health found that outdoor play had a positive impact on the development of both gross and fine motor skills in children.
Benefit #3: Enhanced Cognitive Functioning and Brain Development
Outdoor play among children has been found to have a positive impact on cognitive functioning and brain development. Numerous scientific studies have demonstrated the benefits of outdoor play for children’s cognitive development.
A 2017 review including 21 studies involving children aged 2-12 years old reported some preliminary evidence that physical activity may have beneficial effects on cognitive development during early childhood outdoor play with improved cognitive skills such as attention, working memory, and problem-solving.
Benefit #4: Reduced Risk of Childhood Obesity and Related Health Issues
Outdoor play has been shown to be a crucial factor in reducing the risk of childhood obesity and related health issues. According to scientific evidence, children who engage in outdoor play are more likely to have a healthy weight and lower levels of body fat.
In America alone, 14.7 million (19.7%) children are obese, which contributes to the widening of health inequities for kids. Throughout the past few decades, there has also been an increase in type 2 diabetes, asthma, vitamin D insufficiency, and attention deficit/hyperactivity disorder. The trend of sedentary living is a significant factor in the deterioration of children’s health. Youngsters participate in less unstructured outside play and more indoor electronic media use.
Various studies have reported that children who engaged in more outdoor play had a significantly lower body mass index (BMI) and a lower risk of developing type 2 diabetes later in life compared to those who spent more time indoors.
Benefit #5: Increased Vitamin D Intake and Stronger Bones
Outdoor play among children is known to increase their vitamin D intake and promote stronger bones. Vitamin D is an essential nutrient that helps the body absorb calcium and maintain strong bones. The primary source of vitamin D is sunlight, which triggers the production of vitamin D in the skin.
Research has shown that children who spend more time outdoors have higher vitamin D levels and stronger bones owing to bone-strengthening activities, than those who spend more time indoors.
Benefit #6: Boosted Immune System and Decreased Incidence of Illnesses
Given the drastic changes in our lifestyles and ecosystems worldwide, the potential health effects of natural environments have grown into a highly pervasive topic. Recent scientific findings suggest the beneficial effects of nature exposure on human immune responses.
Though time and again several individual studies have reported a positive effect of the natural environment on one’s immune system, a recent systematic review (2021) provides some robust information. The synthesis of reviewed studies points to the positive effects of nature exposure on immunological health parameters; such as anti-inflammatory, anti-allergic, and anti-asthmatic effects or increased NK (natural killer) cell activity. Additionally, a decreased expression of pro-inflammatory molecules, infiltration of leukocytes, and release of cytotoxic mediators are also being reported.
In simple language, exposing children to nature by promoting outdoor play strengthens their immune system leading to fewer infections, and allergies and reduced incidence of asthma.
Benefit #7: Better Mental Health and Reduced Stress and Anxiety
As of March 2022, the World Health Organization (WHO) reported that the COVID-19 pandemic triggered a 25 percent increase in depression and anxiety worldwide. It is noteworthy that these ailments are not limited to adults, and around 30% of children and adolescents are also affected by them.
In addition to the physical benefits, outdoor play has been linked to improved mental health as well. Studies have found that spending time in nature can reduce stress levels, improve mood, and enhance cognitive function. Adventure play, specifically, has been linked to lower levels of depression and anxiety among children. Exposure to natural light and greenery during outdoor play can have a calming effect on children and promote a sense of well-being.
Benefit #8: Increased Social Interaction and Communication Skills
Outdoor play has been shown to have a positive impact on children’s social interaction and communication skills. Here are some reasons why:
- More opportunities for peer interactions: When children engage in outdoor play, they are more likely to interact with other children in a natural and unstructured setting. This provides more opportunities for them to practice social skills such as sharing, taking turns, and cooperating with others.
- Exposure to diverse play settings: Outdoor play often involves a variety of different settings and activities, such as climbing on a jungle gym, playing tag, or exploring nature. Children are exposed to different challenges and situations, which can help them develop problem-solving skills and learn to communicate with others effectively.
- Physical activity improves mood and socialization: Engaging in physical activity outdoors has been shown to improve mood and reduce stress, which can help children feel more relaxed and confident in social situations. This can lead to improved social interactions and communication skills.
Benefit #9: Greater Appreciation for Nature and the Environment
Outdoor play provides children with opportunities to explore and interact with the natural world helping them develop a deeper understanding and appreciation for nature and its role in our lives. Children understand the interdependence of different living things and the importance of maintaining balance in ecosystems and develop a sense of responsibility and respect for the environment by learning about conservation, recycling, and the importance of reducing waste. They may also develop an interest in environmental issues and become advocates for environmental protection.
Benefit #10: Cultivation of Creativity and Imagination
The natural environment promotes creative thinking. Outdoor play often involves unstructured play, which allows children to use their imagination and creativity to invent games and activities. This can help them develop problem-solving skills and foster a sense of curiosity and exploration. Exposure to diverse environments stimulates their senses and inspires creativity through exploration and discovery.
Outdoor play can also provide opportunities for children to engage in artistic and musical activities, such as painting or playing an instrument. This can help them develop their creativity and imagination in new and exciting ways.
Quick tips for parents to increase outdoor play:
As parents, we should make time for children in outdoor settings. This will provide the children with the numerous benefits of outdoor play and will help us in improving our bond and chemistry with them. A few things that can be done to increase the time they spend in nature are:
- Compromise on perfection: A forest, beach, riverside, lakeside, or mountain is a perfect natural setting for children to reap all the benefits of fresh air and fresher perspective, but they are not accessible to all at all times. So, city or town dwellers should settle for a park, rooftop, neighborhood block, zoo, community garden, or just the backyard.
- Build a habit of spending more time in nature yourself: Children do what they watch, so instead of spending time watching TV, or playing computer games, go for a walk with them or make some routines around being exposed to nature like going for a walk in the park after dinner, visiting the pool every weekend, and having regular picnics in a backyard or in a park.
- Fostering interests around hobbies that encourage nature play like gardening, outdoor sports, mountain climbing, swimming, and cycling.
- Incorporate outdoor play into learning activities, such as science experiments or nature journals. Children can be given a simple checklist with insects, plants, and animals and asked to find them on a nature trail.
A word of caution
Young children should always be supervised during outdoor play, especially when playing near bodies of water, on playground equipment, or in areas with potential hazards. Also, children should be dressed appropriately for the weather and the type of activity they will be engaged in.
It is also important to protect young children from:
- Sunburn: Sun’s harmful rays by applying sunscreen, providing hats and sunglasses, and avoiding peak sun hours.
- Bites: Insect bites can be a nuisance and may transmit diseases, so it is important to use insect repellent when appropriate.
- Dehydration: Children should be encouraged to drink water before, during, and after outdoor play to prevent dehydration.
- Extreme weather conditions: It is important to take into account weather conditions such as extreme heat, cold, or storms, and adjust outdoor play accordingly.
- Dangerous equipment: Any equipment used for outdoor play, such as bicycles or playground equipment, should be checked for safety and used appropriately.
Conclusion
Outdoor play is incredibly important for the physical, social, emotional, and cognitive development of children. The benefits of outdoor play are numerous and include improved immune system function, increased social interaction and communication skills, greater appreciation for nature and the environment, and the cultivation of creativity and imagination. As parents and caregivers, it is important to encourage and facilitate outdoor play for children through activities such as sports, gardening, nature walks, and unstructured playtime. By doing so, we can help our children grow into healthy, well-rounded individuals who appreciate the world around them and have the skills to navigate it successfully.