Winter Workbook

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 501(c)(3) nonprofit that works to create a world where everyone can enjoy the physical and mental benefits of spending time outside. We are focused on creating opportunities and removing barriers to access so families with babies and young children can take their first steps outside. We believe all families have the right to connect with nature, benefit from spending time outdoors and be inspired to a lifelong love of nature. Since its grassroots inception in 2013, OutGrown is a growing community of 280,000 families and over 300 volunteer Branch Ambassadors. More information on all of our programs can be found at WeAreOutGrown.org    EDITORS NOTE: We hope you enjoyed reading this article from OutGrown. We’re working hard to provide our community with content and resources that inform, inspire, and entertain you. But content is not free. It’s built on the hard work and dedication of writers, editors, and volunteers. We make an investment in developing premium content to make it easier for families with young children to connect with nature and each other. We do not ask this lightly, but if you can, please make a contribution and help us extend our reach.

Brought to you in partnership with our friends at Turtle Fur This blog post features sponsored content, where we have partnered with a brand or company to bring you valuable information or promotions and, we may receive compensation for featuring the content within this post. Keep everyone comfy, fed and safe this season When the leaves begin to change and the cold air returns, animals thicken their fur and people venture out to enjoy the crisp fall days. We’ve got tips, tricks and treats to keep the whole family having fun while staying comfy, happy and safe during your fall travel adventures! What to wear (layers, layers, layers!) for outdoor adventures in the fall Fall tends to vary in temperatures and can be cold enough for warm coats in the morning and warm enough for short sleeves by afternoon. Be sure to dress in layers for the day when heading out. We suggest a nice wool base layer and outer garments that are easy to take on/off for everyone. Accessories like hats and gloves may be too much for temps at low altitudes–items like the Totally Tubular comfort shell from Turtle Fur are versatile and not too hot or too cold for fall days. What to pack for fall family travel Whether by bike, car, plane or boat—you need to have items on hand that will keep the family hydrated, fed and happy! Need inspiration for what to pack in your bag or luggage? Camera Binoculars Snacks Thermos with hot drink Nature guidebooks Extra clothes and outerwear Be prepared and stay safe wherever your travels take you Safety first! It’s important to keep up with weather and road conditions and have emergency supplies and plans in place in case things change as you travel. Stay informed: check local weather forecasts and travel conditions.  Backup maps and batteries: in case electronic navigation and communications go down, have paper maps and chargers or batteries prepared. Emergency kit: keep a well-stocked kit with first-aid supplies, blankets, flashlights, extra batteries, multi-tools and non-perishable snacks in a vehicle or backpack. The days are shorter but the scenery is spectacular! Whether you are leaf-peeping or traveling to see friends and family, it’s important to have the essentials to keep your family safe and happy on your fall outdoor adventures.