Paleo Promotes Play – “Don’t Ever Stop Playing”

Paleo Magazine, one of our 2018 Conference on the Value of Play sponsors, wants our readers to know that Paleo is more than just a diet!  In fact, they believe there are three equally important components that make up the Paleo lifestyle as shown in this graphic.  Do you see what is on the exercise list?!  PLAY!

Read on to learn what Paleo Magazine says about PLAY!

“When it comes to maintaining health, exercise is optional, but movement is essential.”— Frank Forencich, The Art Is Long

“We don’t stop playing because we grow old; we grow old because we stop playing.”— George Bernard Shaw

Many of today’s health problems exist because our daily physical-activity patterns are completely different from those we were designed to perform. Americans spend over 90 percent of their time indoors (this includes enclosed buildings and vehicles). As a result, we are exposed to more pollutants than ever before, and many of us are lacking much-needed vitamin D.

We know it’s vital for our health to spend time outside, but once outdoors it is even more beneficial for us to play—to move. Playing outside and embracing our inner child has been shown to do wonders for our mental, physical, and spiritual health.

Think of playing outside as movement paired with fun. Play is different from exercising or working out, activities where the goal is to achieve specific fitness benchmarks. You can enjoy outdoor play with friends and family, adults and children, and of course pets. Playing includes activities like hide-and-seek, tag, Frisbee, catch, racing, tag, dancing, bicycling, and any type of movement that makes you laugh and feel like a kid again.

The natural environments of our ancestors enabled a variety of outdoor physical activities—our ancestors led a very active lifestyle without the constraints we face today. Thankfully, we can optimize gene expression and establish the health that was enjoyed by hunter-gathers by engaging in daily physical activity.

Physical activity can help you sleep better, feel happier, and reduce stress, among many other benefits. So don’t be ashamed of heading outside to engage in activities you loved as a child with family and friends—the research has your back!

Healing Power

Playing outdoors makes healing even more enjoyable. According to Harvard Health Publications and several studies, being immersed in Mother Nature helps us heal—both physically and emotionally. Research shows that people recovering from spinal surgery experience less pain and stress, and take fewer pain medications, when they spend time outdoors. Play can also:

  • Help clear up acne, psoriasis, eczema, and jaundice.
  • Reduce the need for pain medication in patients who have undergone surgery.
  • Help older adults sleep better and experience less pain and less functional decline with respect to daily activities.
  • Improve mental well-being.

Benefits for Sleep

Research shows that physical activity improves our sleep:

  • 150 minutes of playtime per week (about 20 minutes a day) can improve adults’ sleep performance by 65 percent.
  • Playing outside can help improve the quality of our sleep.
  • Spending time outdoors in natural light shifts the cycle of our sleep hormones, which helps us to go to sleep and wake up earlier, and feel less groggy upon waking up.

Effects on Mood and Self-Esteem

Having had once been children, we know that playing outside is fun. And the evidence has taught us that the combination of social and physical activity can bolster our mental health and sense of self. Spontaneous play, which encourages much-needed face-to-face socialization, provides us with happy moments and wonderful memories.

The positive effects of playing outdoors on mood include:

  • Reduced aggression and violence—physical activity is useful for redirecting and dissipating stress-fueled aggressive energy
  • Playing outdoors allows us to engage in social activities that have been shown to reduce depressive symptoms.
  • Play leads to laughter, which offers its own health benefits—laughter relaxes your muscles, reduces pain and stress, improves circulation, and enhances your immune system.

Effects on Focus and Creativity

  • Walking outside is linked to improved focus and creativity.
  • Playtime allows children and adults to explore new ideas and express their imaginations.
  • ADHD has been referred to by experts as a “nature-deficit disorder,” whose onset might be linked to us spending less time outdoors.
  • Research has shown that children are more focused on their schoolwork after recess.

How to Play

It seems like a simple question: How do we play? But many of us have lost our natural instinct for unstructured outdoor physical activity. Here are some tips and ideas for rekindling your ability to play:

  • Think like a kid. Let your inner child be your guide.
  • Take your children outside and follow them around. Do what they do. Let them inspire you.
  • Climb a tree.
  • Go for a hike, and feel free to venture from the beaten path from time to time.
  • Organize a group sport, like soccer, frisbee golf, or touch football.
  • Play tag.
  • Race, but don’t concern yourself so much with winning.
  • In the winter, go sledding, and when you get to the bottom, walk back up the hill.
  • Play fetch with your pets.
  • Try something new that you’ve always wanted to do.

Grounding

When was the last time you spent a day barefoot at the beach and felt bad about it? Never? There’s a reason: When we walk (and play) outdoors barefoot, walking across grass, mud, or sand, we are taking part in an activity that is referred to as “grounding” or “earthing.”

Earth carries a huge negative charge, which can provide us with an excellent supply of electrons that are antioxidant-rich and have the ability to destroy free radicals (too many free radicals causes oxidative stress in our body and leads to disease). You actually absorb large amounts of negative electrons through the soles of your feet when your bare feet are on the ground—that is, dirt or grass, not concrete or asphalt.

The benefits of grounding include:

  • Rich source of antioxidants
  • Pain relief
  • Reduced inflammation
  • Improved sleep
  • Reduced stress on your body
  • Helps repair effects of radiation from cell phones, computers, etc.
  • Calms your sympathetic nervous system—supporting heart-rate variability
  • Supporting heart-rate variability in turn supports homeostasis (balance) in your autonomic nervous system

Moving Beyond Play

At some point in your fitness journey you may decide you want to add more complex movements to your daily routine. Play—with its hormonal benefits and emphasis on connecting with nature and other people—will of course continue being an important component for achieving physical and mental well-being. Play after all is the most basic, and only truly, necessary form of regular physical activity for overall wellness.

Lifting weights, sprinting, engaging in high-intensity interval workouts—these are all effective ways to take your physical fitness to the next level. Though for some the jump can seem intimidating. So start slowly. And no matter what other physical exercise you decide to incorporate into your Paleo lifestyle, DON’T EVER STOP PLAYING.

 

Excerpted from Go Paleo by Paleo Magazine


The Habit of Play

Often times our days are filled with busy calendars. Our routines and commitments keep us so busy that we forget what is actually important. Play is often overlooked and replaced by other “productive” habits which are usually outcome driven.

However, if you are reading this you probably are already bought into the idea that play can invigorate your day, enrich your week, and if done frequently can change your life for the better. In a book I just read called The Power of Habit, the author describes this well. He claims that, “Our lives are nothing more than a series of habits”. He is right. Our lives are really just a series of habits and decisions we choose to create and sustain. When we move or change jobs we often replace old habits with new ones. If this is true, it is also true that we need to be mindful in incorporating play into our daily lives as we become adults of habits. Our habits become more engrained as we age and become harder to change. However, if you are going to increase the prevalence of play in your life you need to start slowly placing it into your life by replacing existing habits that are tightly established. This intentional change can happen to allow you to have time in your schedule dedicated to “Play.”

Whatever that form of play looks like is totally up to you! You could incorporate any form of play you want ONCE you have made a habit of allowing time for it to happen each day.

I know that in my own life I have to be very intentional about including play into my daily routine. For me, working out is a form of active play! I literally think of the gym as a giant playground. If you were to see me in a gym working out you would totally see that I am clearly playing and enjoying the process more than the outcome.

I have also made a conscious effort to set aside 15-20 min per day just for unstructured play time. That could be for walking in the park, writing poetry (creative play) or singing when I am cooking a nice meal.. Some days I find it challenging to include play into my schedule but once I know I have that 15-20 min I choose to make the most of it!

The important thing to remember from this blog is that you are totally in control of including play in your daily routines, and you are fully capable of including play in your lifelong habits. It is up to you. I choose to enjoy and enriching life filled with play each day. Will you choose playful habits?

 

Ryan & RioBy: Ryan Fahey, B.Ed, BKin

Ryan is a new regular blogger for the US Play Coalition. He is working to develop our Play Ambassador program and spread the word about the Value of Play.


The VERY FIRST to register for The Play Conference 2016 is…!

The VERY FIRST to register for The Play Conference 2016 is Sarah Cosco from British Columbia (seen front and center in the boxes pictured right). The three time Play Conference alum says this about why she keeps coming back: “What I love most about the conferences: the people and the energy! There is so much passion about play and it comes from within people from all different backgrounds. The interdisciplinary lens captures the magnitude of play’s influence across the lifespan, and across the globe, and having the opportunity to connect with experts in play from all of these different backgrounds brings our collective learning to a whole new level. But we don’t just talk the talk at the conference, we walk it too! I have so much fun playing with so many people, and each time I go I meet new friends and get to reconnect with familiar faces. It honestly feels like coming home. I can’t wait for next year’s conference, I’m so excited to see what everyone has been up to and what playful shenanigans we can get into while we’re there!”

Join Sarah and hundreds of other play advocates at The Play Conference 2016: Rebooting Play.  Early bird registration is now open! 


2016 Play Conference Gets a REBOOT

The US Play Coalition is beyond excited to announce that next year’s conference is NEW AND IMPROVED! In fact, it has been REBOOTED!  New Dates, New Approaches, New Opportunities.

The Play Conference 2016: Rebooting Play is April 3-6, 2016 at the Madren Conference Center in Clemson, SC.

Building on the energy and innovation that came from our snowy and sometimes “power-free” 2015 conference, there will be new elements for the 2016 conference – round tables, fireside chats, coffee talks and “Play Talks.” The dates have also been changed to April to (hopefully) avoid the snow!

Round tables will feature knowledgeable facilitators around critical issues and trends in the field. Fireside Chats and Coffee Talks will harness the organic opportunities for networking, collaborating and research. And “Play Talks,” our version of TED Talks, will be a series of 15-20 minute dynamic, entertaining, enlightening, engaging, inspiring, informative talks by thought leaders in the play world. These new components, coupled with traditional presentations and our epic PLAY breaks will make The Play Conference an event not to be missed. Be sure to mark your calendars!!

While you are marking your calendar, you may want to reserve your hotel room.  The James F. Martin Inn is attached to the Madren Conference Center. A block of rooms has been reserved for conference attendees for only $109 per night (does NOT include breakfast). A block of rooms is also available at the Holiday Inn Express in Clemson for $99/night including breakfast. We will have a regular complimentary shuttle from there to the conference and back.

Sponsorship opportunities are available. Email Stephanie Garst at spgarst@clemson.edu for more details. A call for Presentation Proposals will be out in early September.


Play Conference Reboot is Coming April 3-6, 2016 @ Clemson University

Mark your calendars because you will NOT want to miss this!!  After five years, the Conference on the Value of Play is getting a reboot!  Starting with a change in dates – because April showers are way more fun than power outages and sleet – there are BIG PLANS for the 6th Annual Play Conference.  Keep your eyes peeled and your ears perked because spring has sprung – and so have we!  More details to come!