The Power of Getting Outside: Daily Outdoor Benefits for Newborn Caregivers

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.

A woman’s body is an incredible thing. We're able to grow and nurture another human being while also sustaining our own health. That ability comes at a price as our bodies go through remarkable changes for 9 months leading up to the grand finale of delivering a tiny person. As wonderful as it is, recovering from such a task can be slow and discouraging at times. I learned this the hard way a few months ago when the birth of my second child didn’t exactly go as planned. I went into the hospital with symptoms of back labor, hoping to try for a VBAC (Vaginal Birth After C-Section). When the labor wasn’t progressing and my baby was showing signs of distress, I opted for a second C-section. I went in there thinking it would be business as usual with some added recovery time, just like my first C-section. But boy was I wrong. My bladder had adhered to my uterus following my first C-section, making it very difficult to work around to get to my baby. I ended up with a tear in my bladder and constant bleeding that required 4.5 liters of blood transfusions and blood products. In other words, they had to replace almost my entire body volume of blood. It made for a scary situation for everyone involved. Getting Back out There Needless to say, my recovery was harder than anticipated. By the time I was cleared by my doctor to hit the trails again, my once confident hiking demeaner had turned to nervous caution. Not only was I still recovering and building my muscles back up, but I had a second tiny person to account for on the trail. Recovering from such a tremendous experience is rough, and many women face similar circumstances with unexpectedly hard labors and recoveries. So how do we get over the fear and get back out on the trails? Check out these tips and advice from our Hike it Baby community to get back into nature after having a baby. Start Slow I started out going on exclusively toddler-paced hikes because I knew they would take many breaks so I could adjust the carrier, nurse, stop for myself, sit down and they wouldn’t go too far. – Ruth, Lebanon-Hershey, PA Remember to go easy. Ligaments around the pelvis can get very sore in just a short time. – Erin, Capital Region, NY Be gentle with yourself. You’re going through a big transition just like baby. You probably aren’t as fast. You probably don’t have your old stamina. That’s fine. They’ll come back. Your joints are softer than they were pre-pregnancy and they may stay that way for a while. You will need more water and likely more calories, so plan accordingly. After my first, I climbed a mountain at 6 days postpartum. I was proud of myself for “getting back” so quickly, but I got hurt and it made my bleeding worse. Not my best idea. After my second, I was still back on the trail within a week, but I chose an easy toddler-led walk instead. – Nicole, Mountain Home, ID Don’t feel like you have to rush to get back out on the trails. Put you and your body first. Baby will be fine, but often we try to get back on the trail before our bodies are truly ready and do more pelvic floor damage than good. Try to follow up with a pelvic floor physical therapist prior to hitting the trails again just to make sure everything is alright. – Keira, Lexington, KY Be Prepared My biggest advice: Plan to leave early, so you have time to nurse and get the newborn settled into the carrier. – Annie, Ann Arbor, MI Prepare for possible diaper changes while out on the trail, along with snacks and water if you are a nursing mom. We tend to forget some of these things between babies. – Erin, Capital Region, NY Start slow! My first “hike” after baby 3 was a half-mile boardwalk at little kid pace. Also, learning how to nurse/bottle feed while babywearing is hugely helpful. – Melissa, Hampton Roads, VA Bring a Friend or Join a Group Have a friend who can hold you accountable! Start easy and slow and make sure you have a good carrier you are comfortable wearing. Make sure to listen to your body and your baby. Get your other kids involved too. – Samantha, Calvert, St. Mary’s and Charles County, MD Make sure you have support on your first couple hikes; that way you have extra hands to help you. And don’t be ashamed to ask for help. – Keira, Lexington, KY Be prepared for anything and everything. Don't ever feel bad to ask for help. Those first few hikes with two kiddos were really hard. But guess what? Another mama will always love to grab some baby snuggles so you can help your toddler use the potty or get a much-needed snack. The beauty of HiB is we have each other. Also, I arrived at hikes 20-30 mins earlier in the early days with two so I could nurse, change diapers, etc. That way, I wasn't worrying I was holding our group up. – Lauran, Greenville, SC Give yourself a break It's OK to cry. I cried EVERY TIME I left the house when my youngest was born. I'd get in the car and it seemed like every time we would leave the house, he would have a blow-out or needed to nurse, or he would just cry the entire way to the trailhead/grocery store. I was overwhelmed. Once I got on the trail, he'd fall asleep and I'd sort out my feelings as I'd meditate – one foot in front of the other. That ease and simplicity put things into perspective for me. Nature gives me clarity, so it was so helpful to just get out there. – Annie, Ann Arbor, MI Never quit after a bad hike. – Lauran, Greenville, SC It was easy for me to dwell on the days I didn't get out as failures, so setting myself the mantra that the minutes and miles outside are successes and the inconveniences and hiccups along the way are learning opportunities. I've found it to be such good training for big siblings, too – how to be patient, not to let frustrating situations ruin a day, how to problem solve. One of my best moments was hiking with a friend and I felt like we'd done nothing but stop and go for me to get situated, change a diaper, etc. My newborn was fussing to be fed and before I even told them I needed to stop, her son pointed to a fallen tree and said, "Mom, that looks like a good seat for Emily to feed the baby." Warmed my heart so much. I also asked my friends to take lots pictures of me and the baby while out. It's so encouraging to see the little moments that can be forgotten when you're tired and not sure you want to try to get out again. – Emily, Peoria, IL Just do it My biggest piece of advice is to just do it! There will always be "what ifs" standing in your way. But the truth is your baby will never be lighter, sleepier and lower maintenance than they are right this second. So take advantage of this precious time! – Vanessa, San Diego, CA Almost 4 months ago we welcomed a baby girl into our family of two toddler boys. I have found this postpartum time to be the easiest for me. This goes against what most everyone else is saying. For me, getting back to "life as usual" really helped me feel like myself again. We took about two weeks of resting at home, but getting back out there and doing our usual activities has helped me feel good, while keeping life consistent for the boys. – Jaclyn, Holland, MI What other tips or advice do you have for hitting the trails again after having a baby? Let us know in the comments below! Read more: How to have a strong hiking core post-baby Hiking after a Cesarean birth Hiking with a newborn Photos courtesy of Rebecca Hosley and Lauran Hender.