When the temperature outside drops to digits lower than freezing, it can take so much energy just to get outside. Although it feels much better to be inside in the warm, getting fresh air is crucial for the mental and physical health of teens, no matter the season.
Winter is when school stress tends to peak because of the end of the first semester. Classes become more demanding, teachers assign more work, and tests seem to appear back-to-back. With essays, projects and studying piling up, it can feel overwhelming to keep up with everything. This constant pressure can leave students feeling mentally drained and unmotivated.
Ironically, these high-stress moments are when going outside matters most. Spending even a short amount of time outdoors acts like a mental reset, giving the brain a break from nonstop academic demands. Fresh air and movement help students return to their work feeling calmer, more focused, and better prepared to handle their responsibilities.
According to an article by the Anxiety and Depression Association of America, people can develop SAD in winter because it is caused by a lack of sunlight and a change in seasons. It manifests in symptoms like persistent sadness, loss of interest, low energy, sleep and appetite changes. Symptoms of SAD start to show in the fall and last throughout the winter months because of the shorter, darker days and lower temperatures.
Despite the proven impacts of SAD, spending time outdoors during the winter can help counter many of these symptoms. Being outside is proven to boost mood, increase energy and offer both physical and mental benefits that combat the season’s difficulties.
A large survey by the Mayo Clinic showed that people who spent at least two hours weekly in nature reported better health and well-being.
The physical benefits of getting outside in winter help one’s body more than most people expect. Even short trips outdoors boost circulation, strengthen the immune system and reduce inflammation, which can be helpful during the winter cold season. Fresh air improves sleep and energy, and Harvard Health reports that walking in the cold burns more calories because the body works harder to stay warm. So yes, even shivering does have its benefits.
Mentally, wintertime outdoors is great. Cleveland Clinic explains that spending time outside reduces cortisol, which is a stress hormone. Exposure to nature also increases serotonin and endorphins, which help fight anxiety and lift someone’s mood, something teens desperately need.
While it may seem that going outside in winter is just too unsafe because of risks of hypothermia and discomfort, that’s just exaggerated. With proper layers and planning, winter is safe for most teens. The Mayo Clinic confirms that cold-weather exercise is perfectly fine when dressed correctly.
Another benefit of being outside is sunlight. Sunlight, according to the National Institute of Health, is the best possible source of vitamin D
The physical benefits of getting outside in winter help one’s body more than most people expect. Getting sunlight is easier than it sounds. Try stepping outside for five minutes before school, eating or taking a walk out side during break or lunch. Even tiny bursts of daylight help boost mood way more than expected. On top of this getting outside is becoming more and more possible in the upcoming months. Since we have passed the winter solstice the days are just going to get longer and their will more sunlight to get out in.
Trust me, getting outside can feel hard. With the sun rising at seven in the morning and disappearing at what seems like right when school ends, it feels nearly impossible to spend time outside. But the physical and mental benefits are worth every chilly step. With the right gear and mindset, winter can actually be one of the best seasons to go outdoors.
