Outdoor Play for a Healthy Metabolism, Microbiome, and Mind

Get Dirty

Playing outside allows kids to engage in necessary active play, such as running, climbing, and exploring natural elements like trees, rocks, and streams. This physical activity supports healthy growth and development and strengthens muscles and bones. Natural environments also provide opportunities for unstructured play and exploration, fostering imagination, curiosity, and a sense of wonder about the world.

Connecting with nature instills a sense of environmental stewardship and appreciation for biodiversity. Children who develop a positive relationship with the natural world are more likely to advocate for conservation, sustainability, and eco-friendly behaviors. This sense of connection to nature not only benefits their own well-being but also contributes to a healthier planet for future generations. Encouraging outdoor play and nature-based experiences is a fundamental aspect of supporting children’s holistic development and well-being in today’s fast-paced and technology-driven world.

The Microbiome Connection

What’s so important about the microbiome? This term refers to the trillions of microbes living in our bodies, especially in our guts. These tiny organisms are essential for our health, affecting everything from digestion to our immune system. Observing countless tiny creatures in the world around them may help children appreciate the tiny microbes in our bodies.

Surprisingly, playing in the dirt is one of the best ways for kids to build a robust microbiome. Studies have shown that children who spend more time outdoors have a more diverse microbiome, leading to improved overall health outcomes. Furthermore, exposure to natural stimuli like sunlight, fresh air, and natural landscapes enhances sensory experiences, promoting sensory integration and cognitive development.

When kids dig in the soil, climb trees, or splash in puddles, they’re exposed to a wide variety of bacteria, fungi, and other microbes. A study from the Proceedings of the National Academy of Sciences found that children who grow up in rural environments with more exposure to diverse microbes have stronger immune systems and are less likely to develop allergies and autoimmune diseases.

Nature and Behavioral Health

ADHD, or Attention-Deficit/Hyperactivity Disorder, is the most common neurobehavioral disorder of childhood. Playing outside can actually help reduce the symptoms of ADHD. A study published in the American Journal of Public Health found that children who regularly play in green, outdoor spaces have milder ADHD symptoms compared to those who play indoors or in built environments.

Nature play offers a mix of physical activity, exposure to natural light, and the soothing sights and sounds of the outdoors. These elements can help calm the mind and improve focus. Moreover, being in nature reduces stress, which is a known factor in exacerbating ADHD symptoms.

Outdoor play isn’t just about managing ADHD. It has broader benefits for overall behavior and emotional well-being. According to a study in the Journal of Environmental Psychology, kids who spend time in natural settings are more likely to show positive social behaviors, such as sharing and cooperating, and less likely to engage in aggressive behaviors.

Nature play also promotes creativity and problem-solving skills. Unlike structured indoor play, outdoor environments present children with open-ended challenges and opportunities to use their imagination. Whether it’s building a fort, navigating a rocky path, or observing insects, these activities help children develop resilience and independent thinking.

Metabolic Health

Studies are finding that only 12% of American adults are metabolically healthy. Staying active helps control insulin levels by improving insulin sensitivity, which means the body can use glucose more efficiently. Regular physical activity also enhances blood flow to the brain, promoting the growth of new neurons and protecting existing ones, which can help maintain cognitive function and reduce the risk of dementia later in life. Additionally, exercise reduces inflammation and oxidative stress, both of which are linked to cognitive decline and dementia.

Vision Benefits

Outdoor play is vital for children’s vision. Playing outside offers a variety of visual stimuli, from focusing on distant objects like trees and clouds to near objects like flowers and bugs. This helps strengthen the eye muscles and improve overall visual acuity. It helps reduce the risk of myopia (nearsightedness), provides balanced visual stimulation, promotes overall eye health through exposure to natural light and physical activity, and offers a necessary break from screen time. Encouraging kids to spend more time outside can have lasting benefits for their visual development and overall health.

Indoor Toxins

Out in the countryside, the air is usually packed with natural, beneficial microbes that our bodies have evolved to breathe over millennia. These microbes can actually help strengthen our immune systems and keep us healthier. Indoor air, especially in modern housing, often has a higher concentration of toxins. Things like chemicals from cleaning products, off-gassing from synthetic materials, radon, and mold can make indoor air much less healthy. So, while it’s cozy inside, stepping out into the natural world can be a great way to give your body the kind of air it was designed to breathe.

Radon is the second leading cause of lung cancer in the United States. This radioactive gas comes from the natural decay of uranium in the soil and can seep into homes through cracks in the foundation. Our homes have much less ventilation than they used to, which is nice for keeping us warm, but can require equipment to maintain good air quality. Here is an affiliate link to a radon monitor used in my own home to conveniently check air quality in my children’s room. See if you’re in a high radon area using this map link.

Outdoor Play Ideas

It can be challenging to break routine. Here are some ideas of ways to get your kids outside. As an Amazon Associate I earn from qualifying purchases. Some of the product links below may provide me with a small amount of referral commission.

Collect a Bouquet

Look for flowers together. Bring scissors to cut a nice bouquet for your home. Consider planting native wildflowers.

Bird Identification

Use the free Merlin Bird ID app to identify birds. Keep an eye out for unique feathers and see if you can figure out what kind of bird it was from.

Listen to the BirdNote Daily podcast on your way to outings and see if your family can recognize any of the birds.

Plan a Picnic

Having kids help prepare food for a picnic is great because it gets them excited about what they’re eating and teaches them valuable cooking skills. Plus, it’s a fun way to spend time together, and they’re more likely to try new foods if they’ve had a hand in making them. It also boosts their confidence and independence! Thrive Market has great pantry options for our family. You can get $40% off your first order and get a free gift worth up to $60 with this link.

Look for Insects

Looking at bugs with a magnifying glass is always fun!

The paid version of the PictureThis app has an insect identification feature. Look for odd insects like this hag moth caterpillar. Learn more about this starfish-looking insect here. Also, be careful to avoid ticks and chiggers in leaf debris and tall grass.

Make a Fire

Children love adding sticks to a fire. Check the rules for your local state park. Many offer designated areas for reasonably sized fires. Don’t forget marshmallows!

Explore a Creek

Playing in a creek is such a fun way to spend a summer day. Little ones can look for critters, experience many different sensory materials, and learn about what sinks and floats. Bringing a toy boat along can extend the fun. If you’re not sure where to find public access, check with your local state park.

Gardening

Gardening is such a practical way to get kids outside and eating healthy. My little ones would eat almost anything they could snack on from the garden, but would refuse that same vegetable from the grocery store. Garden veggies just taste better. If you don’t have a gardening space, consider growing food indoors. I grow herbs, strawberries, and snow peas out of repurposed packaging.

Fishing

Fishing is often allowed at local parks with ponds and lakes. Find a state park near you.

Swings and Slacklines

Swinging is beneficial for children because it helps develop their balance and coordination by stimulating the vestibular system, which is crucial for spatial awareness and motor skills. It also provides a calming sensory experience, which can improve mood and reduce stress. The rhythmic back-and-forth motion of swinging encourages physical activity and muscle development while being fun and engaging. Slacklines can be fun for older kids. We were happy with the slackers swingset we had before moving, and it was much cheaper than most swingsets.

RC Cars

Remote-controlled cars can be a fun way to get children outside when they aren’t very interested in nature yet. My oldest son has spent countless hours playing with his RC Crawler Toyota Cruiser that he purchased with his own saved-up money.

Sledding

Sledding is fun for all ages. It’s important for children to play outside even when it’s cold because it helps build their resilience, keeps them active, and exposes them to fresh air and natural light, all of which are crucial for their physical and mental health. Plus, the varied outdoor environment can stimulate their creativity and problem-solving skills.