If you’ve been trying to get your kids outside more and finding it harder than it sounds, you’re not alone. Between packed schedules, homework, and the gravitational pull of screens, outdoor time is often the first thing that gets cut from the day. But connecting with nature for health and wellbeing is worth the effort, and the research makes a pretty compelling case. The good news is that it doesn’t take a big trip or an elaborate plan to make a real difference.
Why is it important to connect with nature?
Time outdoors supports your child in more ways than you might expect. Studies show that spending around two hours outside each week, whether all at once or spread across a few shorter outings, can improve your child’s physical health, emotional balance, and academic performance.
Modern life means near-constant stimulation: notifications, background noise, screen time, and packed schedules. That level of ongoing sensory load takes a toll on kids’ ability to focus, regulate emotions, and restore their mental energy. Natural environments give your child’s brain a genuine chance to reset.
Here’s what that reset can do:
- Improved focus, attention, and working memory
- Reduced anxiety and stress
- Better sleep quality, supported by exposure to natural light and day-night cycles
- Stronger immune function from vitamin D produced by sunlight
- Improved mood and emotional regulation
- Greater creativity and problem-solving ability
Some research has also found that spending time in nature decreases the risk of death from chronic disease over time. That’s a strong case for getting outside, even when it’s tempting to skip it.
In my practice as a therapist, I have noticed that many of my clients’ mental health improves significantly during the spring and summer months. Because of the warmer weather, kids and families spend more time outside. They come to therapy feeling happier, less anxious and depressed, and with overall better mental and physical health. This is due to their increased exposure to the outdoors and the many benefits they receive from their time outside.
Why does nature make us happy?
Even without thinking about it, most of us feel better after time outside. There’s real science behind that feeling. Studies have shown that green spaces (areas rich in plants) and blue spaces (areas near water) have a measurable positive effect on mood. More biodiverse environments tend to have the biggest impact, but a trip to your neighborhood park still counts.
Movement makes the effect even stronger. As little as 20 minutes in nature can lower cortisol (the body’s primary stress hormone) and support serotonin production, which helps regulate mood. The longer you stay, the more cortisol levels drop. Even on days when getting outside isn’t possible, nature sounds like birdsong or rainfall have been shown to offer a smaller but real mood benefit.
If your child is going through a difficult season, whether it’s a friendship struggle, a loss, or just a stressful stretch, a little sunlight and fresh air can offer perspective and calm without requiring any words at all.
Why is nature good for mental health?
The mental health benefits of outdoor time are well-documented and worth taking seriously. Research shows that kids who spend regular time in nature experience:
- Decreased anxiety and improved overall mood
- Reduced symptoms of attention difficulties, including ADHD
- Lower risk of developing psychiatric disorders later in life
- A sense of mental restoration after periods of stress or overstimulation
- Greater empathy and emotional awareness
As little as five minutes in a natural setting can help regulate the sympathetic nervous system, which controls the body’s stress response. Over time, those benefits compound. Kids who live or learn near green spaces tend to show stronger cognitive development, greater self-control, and are less likely to develop mental health conditions as they grow up.
I often recommend to parents of kids with attention difficulties, depression, and/or anxiety to sign their child(ren) up for an outdoor team sport. Not only do they have something to entertain themselves, get them out of the house, and learn social skills, but they also have a set aside time to be outside in the sun moving their bodies. I often see that kids who are engaged in outdoor activities tend to have better outcomes with their mental health.
The Healing Power of Nature for Families
One of the less obvious benefits of outdoor time is what it does for connection, both within your family and for your child’s sense of belonging in the broader world. Unstructured outdoor play lets kids take charge of their environment, work through problems creatively, and build emotional resilience in low-stakes situations.
Regular time in nature also helps children develop a felt sense of connection to the natural world, which can provide a stabilizing effect even during periods when they’re getting less outdoor time than usual.
Simple Nature Activities for Families
Getting outside doesn’t require elaborate planning or a lot of gear. Here are a few simple nature activities for families to try:
- Picnic at the park: Pack some snacks and head to your nearest green You’ll get movement, fresh air, and family time all at once.
- Go for a hike: Utah’s trail systems offer something for every skill level, from short paved paths with little ones to longer mountain routes for older kids.
- Bike ride: Even a neighborhood loop gets your child’s heart rate up while they explore the world around them.
- Garden together: You don’t have to go far. A small home garden, or even a few pots on the porch, gives kids hands-on contact with nature.
- Stargaze: On a clear night, lay out a blanket and look Even without a meteor shower, you’ll average about 10 shooting stars per hour.
- Slow it down: Outdoor time doesn’t have to involve Sitting under a tree with a book or sketchpad still counts.
Daily walks and outdoor games are my favorite ways to get outside. I recommend making it a part of your daily or weekly routine to go on a family walk for 10-20 minutes. Not only does it get everyone outside, but it allows for quality time together as well. Outdoor games like spike ball, cross net, and pickleball are some great ways to get kids outside and active.
How to Make Outdoor Time a Habit (Without Overcomplicating It)
The best outdoor routine is one your family will actually stick to. Offer your child a variety of options and let them have some say in the activity. Try pairing outdoor time with something you’re already doing: a walk before dinner, reading outside on a Saturday morning, or letting the dog lead the way after school.
There’s no wrong way to do this. Look for small opportunities throughout your regular routine, use what you have available, and don’t stress about doing it perfectly. The goal is simply more time outside, more often. Before long, it becomes something everyone looks forward to.
When in doubt, head outside. Your child’s mind and body will thank you.
Talk to Your Pediatrician
If you have questions about your child’s mental health, stress, or overall well-being, your FFP provider is always a great place to start. We’re happy to help you figure out what kind of support makes the most sense for your family. And if group therapy might be a good fit for your child, ask us about the Group Therapy Classes available through Families First Pediatrics. Don’t hesitate to reach out.
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