Q. My family always seems to hibernate during the winter, but by February everyone feels stir-crazy and disconnected. Is it really worth bundling up and getting outside during the colder months? How can we make outdoor time feel fun and doable for kids?
A. Outside time gets a little harder to pull off in the winter— it gets dark much earlier, and it requires more layers (which isn’t always simple with young children, believe me, I know). But getting outside, even in the winter months, is crucial for our well-being. Research has shown that children and adults who spend more time outdoors demonstrate improved cognitive function, reduced stress levels, and a more positive mood. Stress (as measured by our cortisol levels) literally decreases in natural, green spaces, allowing our bodies to shift into a calmer state. Our physical activity, which is linked to so many aspects of our physical and emotional well-being, tends to increase outdoors, and exposure to natural light is critical for keeping our circadian rhythm (our sleep/wake cycle) in balance. In fact, so much research now shows what a healing force spending time in nature can be that many doctors “prescribe” outdoor time for kids and adults dealing with stress, anxiety, and other health concerns.
In addition to physical and mental health benefits, outside time can make your parenting easier too. You know those moments in the house when one kid is whining about being bored, one kid is throwing a tantrum, and you find yourself beginning to feel exhausted and a little short-fused? This is exactly the moment to pause everything and get some fresh air together. Take turns noticing with each of your senses what you are observing outside. Who hears a bird? Who feels a cold breeze? Being outside is an easy hack to quickly regulate our nervous systems. It invites our brains to shift into something known as soft fascination, a state of effortless attention that can help us reset. Even if you don’t have much outdoor space at home, just standing on a front stoop, balcony, or walking to a common green space can be regulating for everyone in the family.
Time outside also provides us with opportunities to engage in play in ways that are less structured and invite deeper connection and opportunities for creativity. The unstructured play outside allows kids to build confidence and stretch their creativity—there are endless ways they can interact with nature. This type of play has numerous benefits for children and usually takes some pressure off caregivers to figure out how to keep kids busy. Playing outside invites movement, which really can radically shift a grumpy mood and address that stir-crazy energy kids may experience after being cooped up indoors. This is also an opportunity for us adults to get a break from the sometimes overstimulating aspects of our homes: chores, loud sounds, and that same cooped up feeling kids experience. When given this break, parents may also find it easier to engage in the play.
Research shows that even 20–30 minutes outside can lower stress levels for both kids and adults. If time is limited, here are some quick, simple ways to step outdoors and reconnect:
- Outdoor Hide-and-Seek Object Game: Choose any small object and take turns hiding it in your yard or outdoor space. Add excitement by calling out “hot” or “cold” as someone gets closer or farther from the object.
- Nature Building: Gather rocks, sticks, leaves, or pinecones and build something together—a fairy house, a tiny home, a construction site, whatever inspires your child’s imagination.
- Kindness Rocks: Go on a rock hunt. Once you’ve collected a few, decorate them with acrylic markers and hide them around your neighborhood for others to discover.
- Polar Bear Dash: On especially chilly days, challenge everyone to a super-quick “polar bear run.” Slip on shoes and do a fast lap around your home. Make it a race if you want or just something silly to do together.
- Rainbow Walk: Take a short walk and find something from each color of the rainbow.
- Shoot Some Hoops: Grab a ball and head to the nearest basketball hoop—many school and church courts are open after hours. A few minutes of play is all it takes.
- Sit Back and Relax: If you’re tired, keep it simple. Sit in the grass or lean against a tree and bring a book or snack. Even stillness outdoors offers real benefits for mood and well-being.
