When I think back to my own childhood summers, I don’t remember what toys I had. I remember running barefoot through the grass, sun-warmed skin, and the feeling of squishy mud between my toes. There was something so simple and free about it, and I’ve started realizing just how healthy it really was.
These days, as a mom, I try to recreate that same kind of slow, grounded outdoor play for my kids. Not just because it’s fun (it is)—but because barefoot time, sunshine, and yes, even mud, have real physical and emotional benefits.
So let’s talk about the healthy side of letting our little ones get dirty and barefoot, and why we might want to join them.
Barefoot Time: Grounding in the Best Way
There’s something magical about bare feet on grass. And it turns out, it’s not just nostalgic—it’s actually good for us.
When our skin touches the earth—grass, dirt, sand—it’s called grounding or earthing. Research shows this simple act can:
- Reduce inflammation
- Improve sleep
- Calm the nervous system
- Boost mood and focus
For kids, going barefoot strengthens foot muscles, improves balance, and helps with sensory development. Plus, it gives them more freedom to move naturally and explore.
How to Add Barefoot Time:
- Let your kids take off their shoes in the backyard, at the park, or even on a trail with soft ground.
- Set up a “barefoot path” with different textures like grass, smooth stones, or sand.
- Get in on it yourself. Walk barefoot in the yard during morning coffee or evening wind-down.
Your feet (and nervous system) will thank you.
Sunshine: Our Natural Reset Button
We all know we need sunscreen, but sometimes we forget that a little sun exposure is actually beneficial, especially in short, safe doses.
Just 10–20 minutes of natural sunlight:
- Boosts vitamin D, which supports immunity, mood, and bone health
- Helps regulate circadian rhythms (read: better sleep!)
- Improves mood by triggering serotonin production
For babies and toddlers, early morning or late afternoon sunshine (when UV is lower) is perfect for walks, playtime, or reading books outside under a shady tree. For us moms, sitting in the sun for a few minutes during nap time or on a walk can make a world of difference in our mental clarity and energy.
How to Add More Sunshine (Safely):
- Have breakfast or dinner outside a few times a week.
- Take daily walks with your stroller or stroller wagon before 10 a.m. or after 4 p.m.
- Open your windows wide in the morning to let natural light into your home.
- Let your little ones play outside with bare arms and legs for a short while before applying sunscreen (check with your pediatrician if unsure!).
Mud: Nature’s Sensory Play
If you’ve ever hesitated before letting your kid jump in a puddle or dig their hands into wet dirt… you’re not alone. Mud is messy. But it’s also amazing.
Playing in mud isn’t just fun, it supports:
- Sensory development: Squishing, digging, molding—mud is full of textures!
- Immune system strength: Exposure to natural microbes in soil may help build a more resilient gut and immune system.
- Stress relief: For kids and adults, mud play lowers stress and encourages imaginative, open-ended play.
How to Add Mud Play:
- Let kids help water the garden and then play in the dirt afterward.
- Keep an “outside clothes” bin so you don’t stress about laundry.
- Set up a mud kitchen, an outdoor space with old bowls, spoons, and a big bucket of dirt. Add water and let the fun begin.
Final Thought: Let It Be Simple
Sometimes we get so caught up in planning activities that we forget the healthiest, most joy-filled moments are often the simplest. Bare feet on grass. Sunshine on shoulders. Mud on hands and knees.
These small, sensory-rich experiences connect us (and our kids) back to the earth, back to each other, and back to the present moment.
So this summer, say yes to a little more dirt. Kick off your shoes. Chase the sun. Let the grass tickle your toes and the mud squish underfoot.
And maybe, just maybe, let yourself be a kid again too.