In today’s tech-driven world, children are spending more time indoors, glued to screens or participating in structured activities. But did you know that time spent outside isn’t just good for their overall health, but also plays a vital role in maintaining healthy vision?
Katherine Whittaker, optometrist and National Professional Services Advisor at Optometry Australia explains why outdoor play is so beneficial for children’s eyes and how you can encourage healthy habits for the young ones in your life.
Sunlight helps reduce myopia risk
Myopia, or shortsightedness, is on the rise globally, especially among children.
This condition makes it difficult for kids to see things clearly at a distance and one of the leading factors contributing to the increase in myopia is extended periods of time spent indoors.
“Studies have shown that spending just two hours a day outside can significantly reduce the risk of developing myopia. When kids play outdoors, they are exposed to natural light, which helps regulate the growth of the eye and reduces the risk of becoming shortsighted.”
Exposure to daylight also triggers the release of dopamine in the retina, a chemical that plays a crucial role in eye growth.
"When we spend time in bright light, the retina releases more dopamine, which slows down the eye's growth and helps it keep its proper shape for clear vision. On the other hand, not getting enough light, like staying indoors too much, can lower dopamine levels and lead to the eye growing too long, causing myopia."
Additional research shows that dopamine also works with other eye signals to stop the eye from growing when it shouldn’t.
Focusing on distant objects
When children play outside, they naturally focus on objects at different distances — from a bird in the sky to a ball rolling across the grass. This dynamic focusing helps strengthen their eye muscles and gives their eyes a chance to relax.
"Indoor activities often involve prolonged screen time or reading, requiring children to focus on close-up objects for extended periods. This prolonged near focus may introduce near point blur, which in turn can increase the risk of developing myopia."
Exposure to diverse visual stimuli
Outdoor environments are full of diverse colours, shapes and movements that engage children’s visual systems in ways that indoor spaces simply can’t match.
“From the changing leaves of a tree to the motion of cars on a street, the variety of visual stimuli outdoors can help improve a child’s depth perception, hand-eye coordination and overall visual acuity.”
Improving eye-body coordination
Activities like running, jumping, throwing and catching are not only great for physical fitness but also enhance eye-body coordination.
“When kids play outside, they need to judge distances and react quickly to changes in their environment. These activities can help fine-tune their visual-motor skills, which are crucial for sports, reading and many other daily tasks.”
Reducing the risk of digital eye strain
Spending long hours on digital devices can lead to digital eye strain, even in young children.
Symptoms of digital eye strain include dry eyes, blurred vision, and headaches.
“While digital devices have become an integral part of modern learning and entertainment, balancing screen time with outdoor play is crucial for maintaining eye comfort and health.”
How much outdoor time do kids need?
To support healthy vision, aim for at least two hours of outdoor play every day. This might seem like a lot, but it doesn’t have to be in one long stretch.
“Short, frequent playtimes throughout the day — such as a walk before school, a play session at the park after school or even a picnic lunch outside — can add up quickly.”
If you have concerns about your child’s vision or want advice on increasing green time, limiting screen time and prioritising good eye health habits, be sure to schedule a visit with a trusted optometrist.
