Let’s Go Play Outside!
June 24, 2022
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September 9, 2022
Mild illnesses are part of growing up — there’s not a lot that parents, caregivers or even protective grandparents can do to help children avoid the obligatory seasonal cold, stomach bug or other viral infections. The good news is, there are several childhood health issues that can be prevented or significantly improved by outdoor play. According to the National Library of Medicine, when children spend time outdoors, health benefits can include improvements in endurance, self-regulation, nutrition, eyesight, concentration and academic performance, along with reduced stress.
Here are three of those common health issues that can be prevented or improved with more outdoor play.
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Vitamin D deficiency
Gone are the days when children play outside from sunrise to sundown, only to be interrupted reluctantly by school or mealtime. These days, an increased emphasis on academics, the irresistible attraction of electronic devices and the internet, as well as safety concerns that would demand adult supervision all keep modern children indoors more often, drastically limiting the time they spend outside in daylight, to the detriment of their health.
While practicing sun safety is essential especially in the summer months, actually getting sun exposure is equally important to maintain a healthy level of vitamin D in our system. As Harvard experts explain, vitamin D is responsible for helping the body absorb and retain calcium and phosphorus, both of which are critical for building bone. Laboratory studies have also shown vitamin D to reduce cancer cell growth, help control infections and reduce inflammation.
Vitamin D deficiency is an unrecognized epidemic among both children and adults in the U.S. Symptoms include muscle weakness, pain, fatigue and headaches. Such deficiency can lead to a loss of bone density, which may result in rickets — a rare children’s disease that causes the bones to become soft and bend. If left untreated, it also precipitates and exacerbates osteoporosis among adults. In addition, vitamin D deficiency has been associated with decreased sleep quality, increased risk of cancer, cardiovascular disease, multiple sclerosis, rheumatoid arthritis and Type 1 diabetes (formerly called juvenile diabetes).
Keep in mind that most people — especially children — may not show any symptoms of vitamin D deficiency, so it’s important to discuss the risks with your pediatrician. While carefully planned, regular exposure to sunlight is the best, easiest and most fun way to get enough vitamin D, certain foods and supplements can also do the trick if needed (but always check with your child’s pediatrician before making dietary or nutritional changes).
Anxiety and depression
The statistics are staggering: according to the CDC, 9.4% of children aged 3-17 years (approximately 5.8 million) were diagnosed with anxiety in the U.S. in 2019 and 4.4% of children aged 3-17 years (approximately 2.7 million) were diagnosed with depression.
The main symptoms of anxiety and depression include lingering sadness, lack of interest, hopelessness and nervousness. While these are typically caused by a big event or a build-up of stressful events in adults — such as a death in the family, work stress or ongoing worry about finances — fortunately children are less likely to experience such triggers. Instead, they are more likely to, once again, be affected by vitamin D deficiency.
Vitamin D is crucial not only for bone health but for proper brain development and functioning. If left untreated, low levels of vitamin D associated with anxiety and depression in children may later develop into major depressive disorder, seasonal affective disorder, panic disorder or even schizophrenia in adults.
The good news is, simply spending time outdoors has the power to reduce symptoms of anxiety and depression. As the American Psychological Association explains, exposure to sunlight and nature has been linked to better mood, improved attention, lower stress and stronger mental health. For children, outside play can generate a multitude of positive emotions, such as calmness, joy, creativity and concentration — unstructured play in particular can be helpful in playing out difficult emotions — while also addressing other risks associated with vitamin D deficiency.
Myopia or nearsightedness
Myopia, or nearsightedness, is the most common eye condition around the globe. People with myopia can see close-up objects clearly, like the words on a page, but their distance vision is blurry, and correction with glasses or contact lenses is necessary for activities like seeing the blackboard or the movie screen clearly, playing sports or driving.
While susceptibility to myopia is often determined by genetics — children with one or both nearsighted parents are more likely to become myopic — according to the International Myopia Institute, its prevalence in the U.S. alone increased from 25% in the early 1970s to nearly 42% just three decades later. And the rise in myopia is not limited to highly developed countries. The World Health Organization estimates that half the world’s population may be myopic by 2050. Given that genes don’t change that quickly, experts believe that environmental factors, especially children’s decreased exposure to outdoor light, are the likely cause of this increase.
Regrettably, the global pandemic hasn’t helped matters — research suggests that months of COVID-induced confinement may also be accelerating myopia’s progression. A 2020 study that examined children’s physical activity, outdoor time and screen time during the lockdowns found that 8-year-olds spent an average of more than five hours a day on screens for leisure, in addition to screen time needed for their schoolwork.
While it may be a difficult transition back to the olden days, parents and caregivers can make a conscious effort to not only limit screen time and encourage more time spent outdoors, but perhaps to dedicate time and tag along with the children themselves, making outdoor play a special time to be together, learn, laugh and connect.
