Positive Impacts from Nature, Enjoying Fresh Air and Sunlight – outdoor wellness

Because we live in the era of Wi-Fi, digital entertainment and air conditioning or cooling, there’s one important thing about our lives that is missing: our relationship with nature.

We spend too much time concentrating on vitamins, supplements and new wellness crazes and forget the power of things like sunlight and being outside in nature. Studies and traditional advice both agree that time outside improves physical, mental and emotional well-being, mainly for children and families.

We look at why nature offers more healing value than just being a nice setting. You will learn easy ways to include sunlight, nature and special outdoor activities in your routine with your family.

Nature has not made our systems for surviving inside a home. People started out living outside in nature, in accordance with the sun’s cycle. Most of us spend 90% or more of our time inside and children are usually outside playing on their own for only about 10 minutes per day. More cases of anxiety, sleep problems, gaining weight, vitamin D shortage and attention difficulties can be related to this disconnection.

At the outside, the nature turns on the para-sympathetic system, helping our body relax, digest and recover. Walking through a park can help the following:

• A lower amount of cortisol 
• Ease feelings of anxiety and depressive symptoms 
• Alleviate feelings of sadness and make people happier.

Also, spending time in nature helped children with Attention Deficit Hyperactive Disorder (ADHD) focus much better than spending time in cities. 

Environment surrounding by trees increases the amount of phytoncides found in the air which are known to be antimicrobial. It has been established that these substances do the following: 

• Increase the functioning of white blood cells 
• Reduce inflammation
• Raise the immune system’s effectiveness
• Forest bathing is now recognized around the globe for its healing power because of this.

Natural sunlight in the morning boosts your cortisol which is necessary for a good day’s start and helps generate melatonin in your system at night.

Sunlight: 

• Helps people fall asleep more quickly
• Helps regulate how the body sleeps
• Cuts down the need for taking artificial melatonin.

Young people who wake up early can use morning light to restore regular sleep and feel more awake in the day. 

Time spent in nature motivates kids to run, climb, jump and crawl. Children love the freedom of playing outside and being active with friends, more than they like doing indoor workouts. Outdoor activities generally include everyone and can be adjusted which helps the whole family get involved.

Being in nature gives people opportunities to be creative, solve challenges and manage their emotions. 

Children are very easily affected by nature deficit. As pediatricians and child psychologists explain, lacking sufficient outdoor activities can result in: 

• People are distracted more easily. 
• Inability to control emotions 
• More issues related to behavior 
• The brain cannot handle all the information it gets from the senses.

At the same time, spending time outside regularly: 

• Aids in better academic results 
• Enhances self-confidence 
• Cuts down on bad behavior and extreme activity 

Time spent outside matters for brain development, not only for fun.

Sunlight of different strengths and qualities exists. Exposure to early morning light before 10 o’clock is very good for you. Because:

• A Low UV Index means your skin will be safe, especially for young children. 
• Helps regulate your natural sleep and hormonal cycles. 
• A good mood is due in part to serotonin which is made by melatonin 

3-Minute Morning Sun Ritual 

• At the start of your day, go outside (with bare feet if you can) and sunlight your face for about 3 to 5 minutes. 
• Adding a mantra, stretching or breathing can make you feel more grounded.

It isn’t only about hiking tough paths or setting up big camping holidays. Here we will discuss easy steps you can take to benefit your wellness by getting outside. 

1. We should have a green hour in our days : Try to set aside an hour every day for your child to play or relax in the unstructured way they like. You might take your walk in your garden, a nearby park or just a short walk outside your house. 
2. After School Walking in Nature : A walk should be part of your regular routine instead of your child playing games right after school. Discover birds while you are walking, count the flowers or start a game to involve the children. 
3. Sunset Stretching Sessions : Do a walk or a short yoga class together with your family outside as the sun begins to set. Spend some moments together, talk about what happened today and connect again.
4. Nature : On your Balcony or in the backyard place, we may pot greens, herbs and some nature items in a small part of your home. Suggest that kids should either care for the plants or just sit and watch over time. 
5. Cloud Watching & Star Gazing : Lay on the ground, raise your eyes and identify different forms in the clouds. Coloring lets children relax and notice what is happening in their world. 
6. Nature activities on the weekends : Explore botanical gardens, beaches or forests around you. List nearby places in nature and plan to visit one each week. 
7. Outdoor Meals : Taking meals outside, for a picnic or just having breakfast, is always a little more refreshing and mindful. 
8. Moonlight Moments : Take some time outdoors in the evening, admire the moon, point out constellations and tell stories as you stare up into the night sky. It allows us to feel more wonder, creativity and appreciation.

• Establish rules to not use phones or tablets while outdoors. 
• Stay positive: Having the right equipment, both weather conditions are enjoyable for you. 
• Try to get out just for 10 minutes; spending that little time outside matters. 
• Understand that perfection is not what outdoor wellness.
• Gaining experience is most important. See what excites your child: Interact with dirt, bugs, sticks and leaves to help them grow and know that these items offer learning benefits.

Outside play not only improves well-being but also lets children discover new things: 

• Science: Watch insects, distinguish the plants growing in your area and watch cloud movements. 
• Math: Add up the rocks, take the measurements of shadows and guess how far away objects are. 
• Make nature journals, with children writing stories or poems in them. 
• Art: Let kids create using earthy materials like stones, leaves and twigs. 

Children learn better and remember lessons more when they use natural methods than when they are taught in a classroom

It improves the condition of the immune system, bones and mood.

A short time (10–20 minutes) outside, without applying sunscreen on your arms and legs, can produce enough vitamin D. This is to blend attention to the environment, the economy and development.

• Avoid going outside when the sun is strongest when UV rays are strongest, from 10 a.m. to 3 p.m. 
• Observe which areas of your skin have problems and their type. 
• If you are outside after your vitamin D window, put sunscreen.

When your child does not get much sunshine, especially in winter months, talk with the doctor about using vitamin D drops.

Internal link to my earlier blog as follows:

Vitamin-D crisis :What happens when pregnant mothers lack it?

Nature and Mindfulness usefully combined for healing. 

Spend time outdoors also by practicing mindfulness: 

• Spend 2 minutes listening to the birds, without watching what is around you.
• Walk barefoot on the ground of the earth or the lawn.
• Participate quietly and observe or feel five senses at once. 
• Performing these small exercises moves the nervous system, making people appreciate peace and beauty in the future. 

• Learn to rewild your daily habits. We do not treat nature as some special thing we get apart from life. 
• Personal health and especially growing children, depend on getting proper nutrition. 
• Finding time to go outside, breathe the fresh air and relax is what counts, not where you live. Allow this to motivate you to connect with nature more, use sun and soil for their therapeutic effects and support kids who belong to the natural environment. 

There are times when you are near to trees for a while can do more good than drugs.

Easy tips for wellness of families:

• Performing morning rituals helps you to sleep enough and be in a good mood 
• After school, having a nature walk benefits focus and lowers the time of watching screens. 
• Taking time daily for green hour helps children become more creative and active. 
• A balcony nature spot lets nature into busy cities. 
• Star-gazing activities encourage people to be more interested in the sky and relaxed.

Reference from Harvard Health : Time spent in nature can boost physical and mental well-being | Harvard T.H. Chan School of Public Health

Lovely Health Tips — 2025

About the Author
The article has been written by the team “Lovely Health Tips-2025”, who dedicates itself to share the evidence & experienced-based health & wellness guides with solutions & helpful awareness campaigns. Learn more