When we were kids, the rule was simple: be home when the streetlights come on. Until then? Freedom. We rode our bikes in endless loops around the neighborhood, built backyard forts, and played kickball. No screens, no internet. Just a solid mix of scraped knees, sunburns, and the sheer joy of running around the neighborhood until a parent’s signature whistle cut through the air, signaling it was time to head home.
Fast-forward to today, and things look a little…different. Our kids are growing up in a world where outdoor play is no longer the default. In fact, according to researcher and author Jonathan Haidt, unsupervised outdoor play started disappearing around the same time personal computers became the go-to after-school activity. Instead of roaming the neighborhood, kids are more likely to be inside—heads down, locked into screens. And while tech has its place (after all, we’re big believers in smartwatches for kids!), we can’t let outdoor play become an afterthought.
So, what’s actually happening? Are kids really spending less time outside? (Spoiler: Yes. And it’s not great.) More importantly, how do we get them back out there? Let’s dive in.
Are Children Spending Less Time Playing Outdoors?
Short answer? Yes—by a lot.
Kids today spend just seven minutes a day in unstructured outdoor play—a 50% drop over the last 20 years. What’s taking its place? Screens.
Smartphones, streaming, and video games have made staying inside the norm. Unlike us, today’s kids aren’t growing up with the same freedom to explore.
Experts say this shift matters. Dr. Katie K. Lockwood, MD, a pediatrician at Children’s Hospital of Philadelphia (CHOP) Primary Care, Flourtown, explains that outdoor play limits screen time, builds social skills, and fosters respect for nature. And the American Academy of Pediatrics recommends at least an hour a day of outdoor play for healthy development.
The good news? We can change this. Prioritizing outdoor time—even in small ways—can make a big difference.
Physical Benefits of Playing Outside
We all know kids have energy to burn—the kind of energy that makes them bounce off the walls when they’re cooped up for too long. But here’s the thing: kids today aren’t burning that energy the way we used to. Instead of sprinting around the neighborhood in a high-stakes game of tag, a lot of kids are sitting.
That lack of movement is catching up. Studies show that outdoor activity is linked to better cardiovascular health, lower obesity rates, and a reduced risk of diseases like type 2 diabetes and even certain cancers. Plus, kids who get outside regularly just feel better—they report higher energy levels, stronger bodies, and an overall better quality of life.
Fitness and Exercise
We didn’t call it “exercise” when we were kids—we just ran, climbed, jumped, and tumbled until we could barely catch our breath. But all that movement? It was building strength, endurance, and coordination without us even realizing it.
Playing outside gives kids a natural workout without the pressure of structured sports. Whether it’s riding bikes, climbing trees, or running through the sprinkler, outdoor play keeps kids active in a way that feels fun—not forced.
Motor Skills
When young kids run, skip, hop, jump, and climb, they’re not just playing—they’re developing crucial gross motor skills that set the foundation for physical coordination and balance. The more they move in open spaces, the better they get at controlling their bodies, which helps with everything from sports to handwriting (seriously, think of all the various motor skills kids develop while playing!).
Immune Health
We’ve all heard it: “Go outside and get some fresh air!” Turns out, our parents were onto something.
Sunlight plays a huge role in immune function, mainly through vitamin D production. This powerhouse vitamin helps with bone development, immune defense, mood regulation, and even better sleep. A little sunshine each day keeps kids healthier in the long run—so yes, let them spend time playing outside in the mud. It’s good for them.
Improved Sleep
A 2015 study of over 250,000 adults found that people with regular access to nature slept better than those who spent most of their time indoors. And while the study focused on adults, the same principle applies to kids: exposure to natural light helps regulate the body’s internal clock, making it easier to fall asleep and stay asleep.
So, the next time your kid is bouncing off the walls at bedtime, take a look at their day. If they’ve spent most of it inside, a little more outdoor time might just be the magic fix.
Mental Health Benefits of Outdoor Time
There’s a reason we all felt happier as kids running wild outside—it turns out, nature is a legit mood booster. Whether it was the thrill of jumping into a leaf pile, the quiet focus of making the perfect mud pie, or the rush of racing your best friend to the end of the block, being outside just made us feel good.
Now, science backs up what we’ve always known: encouraging outdoor play is one of the best things we can do for our kids’ mental health.
Improved Mood
Research from 2016 found that the more time kids spend in green spaces, the more likely they are to have greater emotional well-being. Basically, playing in nature isn’t just fun—it’s good for their brains.
Sunshine also plays a huge role. Lower vitamin D levels have been linked to higher rates of anxiety, depression, and behavioral concerns in kids. That means a little time in the sun isn’t just about getting fresh air—it’s about supporting their mental health in a real, measurable way.
Stress Reduction
A 2019 study found that spending just 10 minutes outside three times a week led to a significant drop in cortisol—the stress hormone. And it didn’t even matter what people did outside; simply being in nature was enough.
For kids, outdoor play dates give them an outlet to run, climb, shout, and shake off all that built-up energy. It’s like a mini reset button for their emotions—and honestly, we could all use one of those.
Creativity and Focus
When kids play games outside—whether it’s made-up adventures, scavenger hunts, or classic tag—they’re flexing their imagination and learning how to adapt to their surroundings. Studies show that kids who spend more time outdoors tend to have better focus and attention spans. In fact, some experts even recommend outdoor play as a way to help kids with ADHD develop stronger focus skills.
Social Benefits of Outdoor Play
Kids learn a ton just by playing with other kids. They negotiate, they argue, and they figure out how to work as a team. But here’s the thing: child play looks different outdoors than it does inside. When kids are outside, they aren’t just following the rules of a board game or waiting their turn on a screen—they’re inventing games, making decisions, and learning social skills in a natural way.
Social Skills
When kids are spending time outdoors, they interact in a totally different way than they do inside. There’s more room to run, explore, and create their own adventures, which naturally encourages teamwork, communication, and problem-solving. Think about a game of hide-and-seek or capture the flag—kids of different ages have to work together, set rules, and figure out how to include everyone. No adult intervention required.
And let’s not forget the power of unstructured, mixed-age play. Younger kids learn from older kids, older kids learn how to lead, and everyone figures out how to coexist without a screen telling them what to do. Plus, playing outside often means meeting new kids in the neighborhood, at the park, or on the playground, which helps build confidence in social settings.
Environmental Awareness
Want to raise kids who care about the planet? Let them spend more time outside.
A study published in February 2017 found that kids who play outside are more likely to cherish and protect nature when they grow up. That makes sense—when kids grow up exploring nature, climbing trees, and flipping over rocks to find bugs, they develop a real connection to the environment. It’s not just something they learn about in school—it’s something they experience firsthand.
Encouraging kids to spend time outdoors doesn’t have to mean big hikes or camping trips (though those are great too!). It can be as simple as catching fireflies, skipping rocks, or planting a garden together. The more kids interact with nature, the more likely they are to grow up valuing and protecting it.
Safety Considerations for Outdoor Play Time
Letting kids play outside is one of the best things we can do for their physical, mental, and social development—but let’s be honest, we also want peace of mind while they’re out there. A little planning goes a long way in making sure outdoor play stays safe and fun for everyone.
Make Sure Everyone Knows The Rules
Before sending your kids outside, it helps to set some ground rules as a family. Think of it as the modern version of “Be home when the streetlights come on.” A few good ones to cover:
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Wear sunscreen (because lobster-red kids = a rough night for everyone)
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Stay away from busy roads and always look both ways before crossing
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Don’t go off alone—stick with a sibling, friend, or grown-up
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Avoid unknown animals (yes, even if that stray cat looks “soooo cute”)
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Ask before leaving the yard—always check in before heading somewhere new
Going over these basic safety rules ahead of time helps kids understand the boundaries without feeling like you're hovering. And when they know the expectations, they can focus on playing, not worrying about getting in trouble later.
Set Boundaries and Know Where Your Kids Are
Even if you trust your kids to make smart choices, it's still important to set clear physical boundaries—especially for younger children. Make sure they know exactly where they can and can't go when playing outside.
And if your kids are at that independent-but-still-need-supervision stage, having a way to check in without interrupting their fun is a game-changer. Here’s where tech can actually help outdoor play instead of replacing it. With a COSMO JrTrack Smartwatch, you can:
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Track your child's location in real-time so you always know where they are
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Send them a quick message when it’s time to head home
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Let them call or text when they need to check in—without giving them full access to a smartphone
It’s the perfect balance: kids get the freedom to explore, and parents get the reassurance of staying connected.
Outdoor Play Ideas For The Family
If your kids are glued to their screens or you’re tired of hearing “There’s nothing to dooooo,” don’t worry—we’ve got you covered. Here are some fun, screen-free ways to promote outdoor play (and maybe even bring back a little of that 90s childhood magic).
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Bike Rides: Biking is a great way for kids to stay active while enjoying a sense of freedom and independence.
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Hiking: A simple walk through nature becomes an adventure when kids get to explore trails, climb over rocks, and look for wildlife.
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Picnics: Take lunch outside and turn it into an outing. Pack some favorite snacks, bring a blanket, and head to a park, a scenic spot, or even the backyard for a low-key but memorable meal.
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Geocaching: This modern-day treasure hunt uses GPS to lead kids to hidden caches in parks, neighborhoods, and nature trails. It’s a fun way to add problem-solving and adventure to outdoor time.
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Kickball: A simple, no-fuss game that gets kids running, laughing, and working as a team.
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1000 Hours Outside Challenge: Turn outdoor play into a year-long goal by tracking time spent outside. The challenge encourages families to reach 1000 hours outdoors over the course of a year—about 2.5 hours a day. Kids love keeping track, and it helps make outdoor play a habit for the whole family.
Bring Back the Days of Kids Playing Outside
It might feel like the days of kids running wild until the streetlights came on are long gone, but here’s the good news: we can bring them back. It can be as simple as sending kids outside after school, taking a family walk, or swapping one screen activity for fresh air. The more we make outdoor play a habit, the more it becomes second nature.
Let’s give our kids the same freedom, fun, and fresh air we had growing up. A little effort now means a healthier, happier childhood—the way it’s meant to be.
