Fraser Health's Guide to Outside play, physical activity and injury prevention

The guide to outside play, physical activity and injury prevention is brought to you by Fraser Health.

Get outside and play

Physical activity is a necessary requirement for optimal health – and the benefits are even greater if you can do it outdoors.

Regular physical activity in childhood helps to develop cardiovascular fitness, muscle strength and bone density, and being outdoors is known to improve mental health.

There are many benefits to unstructured, outside play. When children spend time outside, they:

1. Sit less, move more and play longer – key to cardiovascular health and fitness.
2. Have healthier eyes – 10+ hours a week outside reduces nearsightedness risks.
3. Sleep better – sunlight helps regulate melatonin and sleep patterns.
4. Enjoy improved mood – exercise reduces symptoms of anxiety and depression.
5. Feel more connected to nature – experience calm and develop mindfulness.

Planning active outings doesn’t have to be challenging or costly. Here are some ideas that you can try this week:

• Go for a walk or hike – try these 10 hikes to take your kids on this summer.
• Play in a forest or park – try a new regional park every day for a week.
• Climb a tree – this Vancouver climbing tree is inspiring, but start smaller!
• Explore a local stream – check these beautiful watershed walks in the region.
• Play hopscotch or jump rope – try teaching these six fun jump rope games.
• Swim at the pool, waterpark or beach – check beach safety conditions first.
• Ride a bike or scooter – find easy, family-friendly cycling routes.
• Visit farms, fish hatcheries and bird sanctuaries – this local family fun guide has unique ideas.

Find more ideas to keep your kids active through the year on Fraser Health’s website