10 Benefits of Spending Time Outside

This blog was written in partnership with our friends at Turtle Fur.

Every season has its challenges when it comes to finding the motivation to get outdoors. It could be too hot or too cold; too wet or too dry; too dark, windy, smoggy or muddy. We feel stuck indoors and our physical, mental and emotional well-being can take a hit because of it.

“Spending time in nature is linked to both cognitive benefits and improvements in mood, mental health and emotional well-being.” American Psychological Association.

That’s why it’s so important to try to spend at least 10 meaningful minutes outside each day.

The health benefits of spending time outside

Getting a breath of fresh air can do more than improve our lungs—there are many proven benefits for the whole family to spending time outside.

• Benefit: Increased serotonin
  Exposing the body to sunshine naturally increases serotonin levels—those "happy" boosters we produce that impact things like our memory, stress, digestion and sleep.
   
• Benefit: Increased Vitamin D
  Sun exposure is also a great way to naturally absorb vitamin D. We need vitamin D for healthy bone growth but also to help control cancer cell development, infections and inflammation in our bodies.
   
• Benefit: Reduced cortisol levels

  Cortisol is the hormone that helps give us the energy we produce to wake up in the morning and also helps us fall asleep and rest as levels lower in our body. When we have high levels of cortisol we can suffer from things like anxiety, weight gain and heart disease.
   
• Benefit: Burned calories

  Exercise outdoors has the added benefits of natural inclines, wind resistance and varying terrain—all of which add to more calories being burnt from something as simple as a stroll around the block.
   
• Benefit: Improved memory, focus and attention
  Studies show that nature directly contributes to enhanced brain development in children who spend quality time outdoors. Nature itself helps to decrease the heart rate and blood pressure, regulate body temperature and helps with cognitive skills, memory and attention.
   
• Benefit: Decreased risk of heart disease
  The combination of increased vitamin D, reduced cortisol and easing physical tension in our bodies from time spent outdoors contributes to a decreased risk of developing heart disease.
   
• Benefit: Improved sleep
  Falling asleep can be difficult when your body isn't in the right rhythm or is too wound up to get restful sleep. Spending time outdoors helps our brains sync with a sleep/wake cycle and fall into a more healthy pattern of day/night energy.
   
• Benefit: Eased depression symptoms

  Spending more time outdoors increases the likelihood of feeling connected to nature—and can therefore lead to feeling less isolated and depressed.
   
• Benefit: Boosted immune function

  It's not just a breath of fresh air that helps us feel better as we escape from indoor germs and bacteria—sunlight may activate T cells in our immune system to fight infections and some plants release immune-boosting phytoncides into the air.
   
• Benefit: Increased happiness and peacefulness
  When we soak up natural sunlight, breathe fresh air and appreciate the beauty of nature on a consistent basis, we increase our ability to feel true happiness and peace. We feel more connected, less confined and at ease from all the benefits of spending meaningful time outdoors regularly.

Make it a habit to get outdoors every day

Try to make it a habit to spend time in nature every day by starting small and finding others to motivate you and your family. Take a little extra time as you do your daily activities outside—like when you are walking into work, school or running errands. Find accountability buddies or communities with like-minded goals and inspire others while you achieve yours!

Soon, it will become "natural" to spend more time in nature and you will reap the benefits of improved mental, physical and emotional well-being.

Want to view more studies and learn more? We think this article is a great resource.

Looking for a fun way to support our Hike it Baby program? Check out the Totally Tubular Comfort Shell from our partner, Turtle Fur!

About OutGrown
OutGrown is a national nonprofit working to ensure that every family, especially those with babies and young children, can experience the benefits of time outside. Since our grassroots beginning in 2013, we have supported more than 300,000 families with the help of thousands of volunteers across the country. We believe nature belongs to all of us from the very beginning. That means creating opportunities, removing barriers, and supporting families in finding their way outdoors, whether that starts with a stroller walk, a community outing, or a quiet moment under the sky. You can learn more and explore our programs at WeAreOutGrown.org.

Editor’s Note
Thank you for reading. At OutGrown, we believe content should offer more than information. It should create a connection, support real-life caregiving, and reflect how families grow together through nature. Everything we share is made with care by our team and volunteer community. If this piece inspired you or helped you feel more confident in your outdoor journey, we invite you to support our work by donating today. Your contributions help us keep resources free and accessible to all families.

Please remember that the experiences and tips shared in this article are for general information only. They are not a substitute for professional medical, mental health, or safety advice. Always consult with a qualified provider if you have specific concerns or questions.

We are glad you are here. We are growing something meaningful together.