10/16/2026
4-H Outdoor Challenge
The summer months are coming to an end, cooler temperatures are moving in, and the vibrant foliage is turning our normal daily activities into a scenic escape that urges people to experience the outdoors. There are physiological explanations that prove fall weather can relieve stress, improve mental clarity, and enhance memory. The Cleveland Clinic says that fresh air can raise oxygen levels in the brain (Cleavland Clinic, 2024). When this happens, serotonin is released. Serotonin is a neurotransmitter that is involved with regulating your mood. Because of this, it is not a surprise that autumn’s crisp air can help you feel happy and reduce stress. Not only does being outdoors positively affect your mood, according to the Journal of Experimental Social Psychology, it can improve your memory and mental clarity (Forgas et.al., 2009).
If the beautiful autumn colors are urging you to get outside, please be encouraged to do so-you will not regret it. Something as simple as sitting on your porch while eating your chili or soup instead of at the table can boost your wellbeing. You may even decide to take a walk or bike ride instead of working out indoors. These simple actions can have a great impact on your overall wellness.
There are plenty of reasons for you as an individual to get outside more, but there are also great benefits for families to get outdoors this fall. Families that spend more time outdoors have increased health and fitness benefits. Not only will your family feel happier and calmer, but your bodies will also likely be moving more, which can help reduce health risks and strengthen your bones and muscles. Being outdoors with family members also gives you a chance to focus on each other instead of the daily tasks such as work, school, and screen-time.
A research study from Children and Nature Network suggests that the more time youth and their families spend outdoors, the better they get at spotting things in nature that make them feel good and healthy (Rantala & Puhakka, 2019). As the seasons are changing, I reflect on my own children who are growing and developing and the impact that the outdoors has had on our family time. It is always the hikes we take, the time out on the water, the camping trips, and the campfires we sit around that build a deeper connection and create lasting memories. Although we have made a point to adventure outdoors since our kids were little, it is never too late to start making it a point to do that with your own family. Our experiences have been elaborate on occasion, but most of our favorite memories have been at local nature parks, nearby trails, skipping rocks at the lake down the road, or hanging out in our backyard. No matter what you choose to do, carve out time this fall to spend more time outdoors with your family and enjoy all the benefits! One way to get started is to join our 4-H Outdoor Challenge this November.
SDSU 4-H Extension is partnering with other University Extensions around the country, and we are encouraging families to get outdoors. The 4-H Outdoor Education goal is to empower kids to reach their full potential through experiential learning, the development of leadership skills and personal growth, building ecology and conservation knowledge, and improving health and wellness. This challenge encourages South Dakota families to take a break from their normal routine and spend some time outdoors. All outdoor activities count towards the challenge, so be as active or relaxed as you like! You can participate as an individual or family! This is one way to join in that goal and share the experience with other families throughout South Dakota. The 2026 4-H Outdoor Challenge runs from Friday, November 13th to Sunday, November 15th.
Register online at: https://tinyurl.com/4-HOutdoorChallenge2026
You can also reach out to Karen Gardner or your County 4-H Office!
[email protected]
References:
Cleveland Clinic. (2024). Serotonin. Retrieved June 11, 2024 from https://my.clevelandclinic.org/health/articles/22572-serotonin
Forgas, J. P., Goldenberg, L., & Unkelbach, C. (2009). Can bad weather improve your memory? An unobtrusive field study of natural mood effects on real-life memory. Journal of Experimental Social Psychology, Volume 45, Issue 1, Pages 254-257.
Rantala, O., Puhakka, R., (2019). Engaging with nature: Nature affords well-being for families and young people in Finland. Children's Geographies
Karen Gardner
Extension Field Specialist I, 4-H Shooting Sports and Outdoor Education
4H Programs
SDSU West River Research and Extension, 711 N Creek Dr
Rapid City, SD 57703
(605) 394-1722
