The busyness of life keeps us, and our children, stuck behind electronics, desks and traffic. Most of us rarely experience the joys and benefits of spending time in nature on a regular basis. This blog will give you the impetus to intentionally slow down – power off that laptop, swivel your chair, get up and head outdoors with your family.

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Take it from the Researchers

Research such as Ulrich’s Stress Reduction Theory highlights the benefits of nature for stress relief. Just being surrounded by nature can activate our parasympathetic nervous system, the part of the body that controls rest, amongst other things.

When we are stressed, the sympathetic nervous system is amplified. It sends us into fight or flight mode – our heart beats rapidly, we breathe faster, and our hands shake. Being exposed to nature reduces the activity of this system and helps to restore a sense of calm. 

Another study put nature to the test. Brown et al. showed participants nature scenes and urban (city) scenes then presented a mental stressor. The researchers noted, through heart rate variability a marker of our autonomic nervous system activity, that looking at greenery before encountering stress enhanced participants’ recovery through activation of rest and relax or parasympathetic nervous system.

Young people were tested as well. A retrospective study involving adolescents from Buffalo, New York who had participated in a neighborhood environment study revealed a correlation. Communities with larger green spaces were linked to lower perceived stress levels among adolescents.

Taken together, these show that regular exposure to nature can soothe our nervous system. As parents, you do your best to shelter your child from the stressors of life but spending time in green spaces regularly can boost their resilience.

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Beyond Stress Relief

[1] Sleep

We all need it but some love it more than others. Does your child drift away even before you turn the last page of the story book? Do you sigh when you hear their footsteps after putting them to bed for a second time?

Sleep disturbances and short sleep cycles are a common problem many parents face with their children. This is concerning because short sleep duration is a correlate of obesity, chronic disease and mortality.

A study by Astell-Burt et al involving Australian participants concluded that people who reside in greener neighborhoods may also have a lower risk of short sleep duration (<6 h). Research by Burns et al. provides additional context. The study measured the amount of time individuals in the UK spent in outdoor light and assessed the correlation with several health parameters. They found that each additional hour spent outdoors during the day was associated with several positive health outcomes, including:

• Lower risk of insomnia and tiredness
• Lower risk of lifetime major depressive disorder
• Reduced antidepressant usage
• Less frequent anhedonia and low mood
• Greater happiness
• Lower neuroticism

Our bodies, including your child’s, have a natural clock (circadian rhythm) that is affected by light. Darkness should help our bodies wind down while light from the day’s dawn should stir us to wakefulness. Alignment of our clock with natural light patterns are vital for improving our mood and overall well-being (Emens et al., 2009).

[2] Heart Health

Let’s give our hearts credit. The fist-sized machine pumps essential substances around our body non-stop, so we must protect it. Studies report that close residential proximity to greenness is associated with a decrease in cardiovascular mortality as well as major adverse cardiovascular events. Although the mechanism is still being understood, we know that beneficial health effects of greenness have been linked to its ability to relieve stress, decrease air pollution, and encourage physical activity. Another cross-sectional study in China found that higher residential greenness levels were associated with lower CVD prevalence. Symptoms of CVD do not manifest overnight, they often start in the pediatric population and therefore, childrens’ heart health should be prioritized.

[3] Cognitive and Academic Performance

There is science behind going for a walk to clear your head. Studies and research by Hartig et al. suggest that our mind uses lots of energy to determine what is and is not important in busy urban settings. The demand and speed of processing can be mentally draining resulting in difficulty concentrating on tasks that require focus. Alternately, in natural, slower-paced settings our mind is rejuvenated and our ability to sustain attention is enhanced. Is your child making a fuss or stuck on homework? Perhaps a walk will get the juices flowing.

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Strap their shoes and Tie your laces

Some studies find that “20 minutes at a time is ideal for reducing stress hormones like cortisol” (Hunter et al., 2019), improving mood (Neill et al., 2019) and boosting attention (Yaipimol et al., 2022). You’ve seen the reason, and the results so here are the recommendations:

1. Mealtime Outdoors: When the weather is nice, turn a daily essential into an outdoor activity with the family. Have breakfast on the balcony, lunch in the park or dinner in your backyard. Don’t forget the sunscreen!
2. After-School Wind Down: Before your child begins homework or evening activities, set aside 30 minutes for them to play outside. This can help them reset and reduce school-related stress.
3. Gardening Together: Engage your child in gardening activities like potting plants or maintaining a small herb garden on a windowsill. Use the opportunity to teach them where food comes from and get them excited about trying a variety.
4. Indoor Plants and Nature Decor: Increase indoor exposure to nature by decorating your home with plants and nature prints.

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Takeaways

The science is clear: regular interactions with nature can benefit you and your child physically, mentally and academically. Moreover, incorporating these tips into your family’s daily routine establishes lifelong habits that can provide a holistic boost to cognitive functions and overall well-being. By fostering a connection with nature, we can help our children grow into happy, healthy adults.

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Reset Research Team: Lawrentina D'Souza, Alexa Gavrilidis, Deeksha Kumar, Reisa Herbert, Julia Tuccitto