Why Your Child Needs to Get Outside in the Cold (Yes, Even in Winter)
When the temperature drops, it’s natural to want to cozy up inside. Blankets, warm soup, slippers, it feels warm and safe. But what if we told you that time outside in cold weather is actually essential to your child’s growth, development, and even mood?
If you grew up hearing “bundle up or you’ll get sick,” this might feel counterintuitive. But across time, cultures, and continents, children have always played outside even in the snow, wind, and rain. And not just because they had to… because it helped them thrive.
In this post, we’ll explore why cold-weather outdoor time is one of the most underrated tools for immune health, nervous system development, and whole-body resilience and how to bring it into your own rhythm (even if your kids hate jackets or you’re working with a short nap window).
1. Cold Exposure Supports the Nervous System and Resilience
When your child spends time in the cold, it gently stimulates their autonomic nervous system. This includes the vagus nerve and other pathways that help regulate things like:
Heart rate
Blood pressure
Temperature adaptation
Breathing rhythm
This is the system that tells the body: you’re safe, you can calm down, you can adapt. And that’s exactly what we want for our kids, especially in a world filled with screens, noise, and constant stimulation.
Think of it like this: brief, consistent cold exposure gives your child’s body a chance to practice adapting so that when stress or change hits, their nervous system has the tools to respond, not react.
In fact, studies in environmental physiology show that mild cold exposure can improve cognitive function and mood, especially in young children with developing brains and bodies.
“But won’t my child get sick in the cold?”
This is probably the most common question and it’s completely understandable. We’ve been told for generations that cold air “causes colds.” But the truth is, colds and flus are caused by viruses, not cold temperatures themselves.
In fact, being outside in the cold can actually reduce your child’s risk of getting sick. Here’s why:
Viruses spread more easily indoors where ventilation is limited, and everyone is sharing the same air. Classrooms, cars, grocery stores (even your own living room) can become breeding grounds for germs in the winter.
Outdoor air is naturally circulated and filtered, which means fewer germs get trapped around your child (especially compared to indoor playdates, shared toys, or shopping carts).
Sunlight and fresh air support the immune system, not suppress it. Cold exposure stimulates circulation, lymphatic flow, and adaptive responses - all of which help the body stay resilient and responsive.
Children who spend time outdoors regularly ( even in winter) often experience fewer respiratory infections, better sleep, and faster recovery when they do catch a bug.
So no, the cold itself doesn’t make them sick, but being inside all day breathing recycled air just might.
If your child is sniffling or mildly under the weather, short bursts of fresh air (even just 10–15 minutes bundled up on the porch or a stroller walk) can help clear nasal passages, ease congestion, and boost mood.
When you pair cold air with movement, light exposure, and then follow it up with warming foods like broth, herbal tea, or a mineral-rich soup - you’re not risking their health… you’re actively supporting it.
2. Cold Weather Movement Supports Growth and Bone Strength
When kids move outdoors in the cold bundled up in snow gear or just chasing a soccer ball in the brisk wind, their muscles, bones, and ligaments work harder:
Heavy layers build resistance and strength
Uneven, icy terrain challenges balance and motor skills
Cool air stimulates brown fat, a metabolically active fat that helps regulate energy and body temperature
From a GAPS and WAPF perspective, we know nutrients like collagen, calcium, and vitamin D build strong bones. But we often forget: movement activates those nutrients. Without movement, those minerals don’t get used effectively.
This is why movement in nature (especially in varied temperatures) is so valuable for growing kids.
Bonus tip: Pair cold-weather play with warming foods like meat stock, root veggie stews, or broth-based soups. This nourishes the gut and replenishes minerals after outdoor exertion.
3. Natural Light = Better Sleep, Mood and Hormone Balance
One of the most important reasons to get outside in winter? Light.
Even on a cloudy day, outdoor light is 10x–100x brighter than indoor lighting. That matters for:
Sleep: supports melatonin production
Mood: boosts serotonin and dopamine
Immune rhythm: helps regulate daily cycles of immune cell activity
If your child is waking more at night, moody during the day, or struggling with transitions, this could be why.
Solution: Get outside in the morning, even for 15 minutes. It helps set their internal clock and naturally encourages better rest and more stable energy throughout the day.
Make it part of your rhythm: hot tea in travel mugs, a morning walk, or backyard play before breakfast.
4. Winter Sun = Vitamin D Support and Immune Resilience
It’s true that UVB rays are lower in winter, especially in northern latitudes. But that doesn’t mean sun exposure is worthless.
Wintertime sun still contributes to:
Mood regulation
Circadian balance
Immune signaling
Lymphatic flow through movement and light exposure
And when paired with traditional, nutrient-dense foods like liver, egg yolks, and cod liver oil, your child gets the synergistic nutrient support they need for vitamin D metabolism and immune health.
Many cultures combined outdoor winter play with seasonal superfoods: butter oil, fermented veggies, rich broths, and sea minerals. Food AND nature work together.
5. Outdoor Play Sparks Brain Development and Imagination
Cold-weather play is not just good for the body, it’s fuel for the brain.
Children solve problems: how do I balance on this icy log?
They get creative: this snow pile is now a bakery.
They take healthy risks: sliding down a hill builds body awareness.
All of this supports executive function, memory, creativity, and emotional resilience.
In fact, research shows that time in natural outdoor environments boosts:
Focus and attention span
Emotional regulation
Social cooperation and confidence
Let go of planned “activities.” Nature provides all the materials: sticks, snow, rocks, and wind. You’d be amazed what they come up with.
What Other Cultures Teach Us About Cold and Kids
Scandinavia: Babies nap outdoors in sub-zero weather, even at daycare. This is thought to build lung capacity, immune strength, and better sleep rhythms.
Russia & Siberia: Barefoot snow walks, cool rinses, and sauna contrast are used to stimulate the immune and nervous systems, supported by herbal teas and bone broths.
Japan: Cold-weather “forest bathing” is seen as grounding and emotionally cleansing especially in wooded or natural spaces.
Switzerland: Children historically hiked mountain paths to access food, building endurance and resilience through both cold exposure and nutrient-dense diets.
You don’t need to mimic these perfectly. But you can reclaim the rhythm: cold isn’t the enemy, disconnection from nature is.
How to Make It Work (Even With Reluctant Toddlers)
You don’t need to summit mountains or camp in the snow. Here’s how to make cold outdoor time doable:
Layer Up Well: Wool base layers, waterproof boots, hats that cover ears. Cold is only fun when you're not freezing.
Keep it Short and Sweet: Start with 10–20 minutes. Gradually build up.
Pair with Warmth: Come inside to tea, broth, or cozy socks.
Make it Routine: Before nap, after meals, morning wake-ups. Let it be part of your day.
Use Herbal Support:
Elderberry syrup before/after outdoor play
Ginger and cinnamon tea with honey for warmth
Chamomile or nettle tea to support seasonal transitions
Herbal chest rubs after baths (pine, eucalyptus, or calendula)
Tip: For babies, try babywearing during walks as your body heat keeps them warm and regulated while still giving them light and fresh air. I LOVED wearing my Seraphine Jacket with my cozy infant tucked inside during the winter.
Nourishing Foods to Pair with Cold Weather Exposure
Getting outside is half the equation, the other half is how we rewarm and rebuild from the inside out. In traditional cultures, exposure to cold was always balanced with deeply nourishing, warm foods that support circulation, immunity, and mood.
Here are some foundational food strategies:
Build the Body with Warming, Nutrient-Dense Meals
Meat stock: Rich in glycine, collagen, and minerals to support gut healing, immunity, and temperature regulation. Especially helpful after outdoor play to ground and nourish the nervous system.
Slow-cooked stews and soups: Use root vegetables, pastured meats, liver, and warming spices like ginger, cinnamon, and garlic. These meals replenish energy and support immune defenses.
Eggs, ghee, and liver: Packed with fat-soluble vitamins (A, D, E, K2) that work synergistically with cold exposure and sunlight for immunity and brain health.
Fermented foods: Sauerkraut, kefir, and brine-rich condiments help keep the gut microbiome balanced which is the foundation of winter immune resilience.
Seasonal produce: Think carrots, squash, cabbage, onions, garlic, leeks, beets - all of which support digestion and nourish the body in colder months.
From a GAPS/WAPF lens, this is seasonal eating at its finest…high-fat, high-mineral, warming meals that ground children in their bodies and support healthy growth, sleep, and regulation.
Gentle Herbal Allies for Cold Season Support
Herbs have always been part of seasonal living. They help bridge the gap between the stress of seasonal change and the body's need to adapt.
Here are toddler-friendly herbal supports you can work into daily rhythms:
Daily Herbal Nourishment (Food-As-Medicine)
Chamomile: Calms the nervous system and soothes digestion. Use as a weak tea, steeped into broth, or mixed into warm milk.
Nettle: A mineral-rich tonic herb that supports the kidneys, adrenals, and immune resilience. Blend into broth or use in long infusions for older children and postpartum mamas.
Ginger: Warms digestion, improves circulation, and reduces inflammation. Simmer into meat stock or grate fresh into stews.
Cinnamon and clove: Help warm the core and stabilize blood sugar. Ideal in oatmeal, warm milk, or baked into toddler-friendly muffins.
Astragalus root: An adaptogenic root used in TCM to support lung and immune strength. Drop a few slices into long-simmering broths or stews during cold and flu season.
Want to start simply? Try steeping a pinch of chamomile and nettle in warm water and adding it to broth or a smoothie. Always strain well and start small.
Sample Cold-Weather Rhythm
Here’s how you might create a gentle daily rhythm during the colder months that layers in immune support, grounding nourishment, and outdoor exposure:
Morning
15–30 minutes of outdoor time (even bundled walk or backyard play)
Breakfast: Eggs cooked in ghee with fruit and a side of broth
Light chamomile tea with breakfast
Midday
Lunch: Meat stock-based soup with pasture raised meat and root veggies
Outside again if possible (10–20 minutes, even just to sit in the sun)
Snack: Full-fat raw or a2/a2 non-homogenized yogurt with cinnamon and honey (over 1 year) or butter with applesauce
Evening
Dinner: Warming stew or ground meat with sweet potatoes and dandelion greens
Gentle foot rub with warming oils (sesame or infused herbal oil)
Bath with chamomile tea added in or magnesium flakes for muscle and sleep support
Why Seasonal Rhythms Matter
From both an ancestral and herbal perspective, children are designed to be in sync with the seasons. Cold weather isn't a threat when it's balanced with:
Warming foods
Protective herbs
Intentional movement and rest
Natural light exposure
Steady routines
In traditional cultures, winter was a time of slow growth, deep nourishment, and immune strengthening. Outdoor exposure was part of that but it was always accompanied by warm meals, healing herbs, and community care.
If your child seems to struggle in winter (frequent colds, congestion, meltdowns, restless sleep) try stepping back from over-supplementation and stepping into seasonal nourishment.
Layer up and go outside
Feed them mineral-rich meat stocks
Use gentle, supportive herbs
Create rhythm and connection
You're not just helping them get fresh air, you're helping build their resilience, balance their nervous system, and nourish their body at the root.
And don’t forget: this is good for you, too.
Drink the broth. Take the herbs. Step into the sun.
We heal together.
Getting kids outside in the cold isn’t a luxury, it’s a lost necessity.
We don’t need more “activities.” We need more sunlight, cold air, real movement, and rhythm.
And it starts with one cold breath, one warm bowl of broth, and one small step into the backyard.