The Indoor Generation refers to the growing number of people who spend the vast majority of their time indoors, whether at home, work, commuting in the car ,and at school or college. This phenomenon has become increasingly common in recent years due to modern conveniences, working from home, and technological advancements such as the internet, smartphones, smart TVs, computers and video games, which keep us from stepping outside.

The negative effects of staying indoors 

The Indoor Generation is at risk of a variety of health problems, both mental and physical, due to an increasingly sedentary lifestyle and lack of exposure to natural sunlight. These include: 

Sleep disruption – Sunlight aids in the production of the hormones serotonin and melatonin. Together, these hormones regulate your sleep-wake cycles; serotonin helps you wake up and melatonin helps you to go to sleep. Lack of exposure to sunlight during the day inhibits the production of melatonin, which means you may have difficulty falling asleep.

Weakened immune system – Vitamin D is key to strengthening your immune system. Too much time indoors can weaken your immune system over time, making you more susceptible to infections. 

Lethargy – Staying indoors for extended periods can leave you feeling drained and tired. 

Anxiety and seasonal depression – You are more susceptible to mood disorders such as anxiety and depression increase when you are inside for extended periods of time. 

Lowered vitamin D levels – If you don’t get enough vitamin D, your bones become weaker, particularly among older adults. Additionally, having low vitamin D can make you more susceptible to chronic diseases such as diabetes or high blood pressure.  

Eye strain – Poor eyesight in adults has been linked to not spending enough time outdoors as children. When you spend a lot of time indoors, you inevitably spend hours in front of a television, work computer, or mobile device, which can lead to eyestrain.  

Poor posture – The increasing numbers of people working from home or taking online classes has been linked to an increase in spine-related problems. Not setting up your home office ergonomically can lead to poor posture and contribute to the onset of musculoskeletal injuries like neck pain and back pain.  

How to combat the effects of spending too much time indoors

At a time when the average person is spending 90 per cent of their time indoors, it’s more important than ever to find ways to connect with nature. Here are four ways to combat the negative effects of spending too much time indoors. 

Improve indoor air quality – Indoor air can be up to five times as polluted as fresh, outdoor air. Pollutants reside all you indoors, causing poor air quality. Everyday pollutants can be introduced into the air of your home in a number of ways – smoking, vacuuming without a good filter, cooking and roasting food, and burning candles. Indoor air problems are also caused by open fireplaces, cleaning agents, pet dander, as well as moisture from baths, showers and washing machines.  

Small actions like keeping your bathroom doors closed when showering, not burning candles, drying clothes indoors, reducing your use of chemical-based cleaners, turning on the fan when cooking, cleaning carpets regularly, or opening windows and skylights several times a day can all help reduce the level of pollutants present in your home. 

Seven steps to make the air inside your home healthier:  

• Open windows or skylights three to four times a day to let fresh air in
• Keep bathroom doors closed when showering, turn on the extractor fan, and open a window or skylight
• Turn the extractor fan on when cooking and open your windows or skylights
• Don’t burn candles
• Dry clothes outside
• Clean regularly
• Use an air quality monitoring device to check for any environmental issues like high humidity

Let the natural light in –  If you’re living or working in a dimly lit space, take steps to brighten your indoor environment. If possible, work near windows that get plenty of natural light. You can stage your living or workspace so that it gets an optimal amount of light. Not only does more exposure to daylight lift your mood, it also helps you to sleep better at night. Increase natural sunlight in your home by opening curtains and blinds during the day. Opt to use transparent curtains that will help your space stay sunny and bright. Your home will feel like it’s more “back to nature” when the sun is shining through the windows. Or install pull-down shades that you can slide down when the sun gets to a certain point. Home updates such as adding skylights can also help reduce the risks of spending too much time inside by letting in natural light.   

Get outside more – Make it a point to get outside at least a couple of times every day. Whether it’s taking an outdoor lunch or coffee break during the day, booking holidays that cater to outdoor activities, or even working outside on your laptop if your job is portable, there are countless ways to introduce a little more natural light and fresh air into your routine.  

Here are six ways to help you get outside and breathe in some fresh air every day.   

Start the day with a walk – Natural light helps to improve your mood. Starting your day with a walk can help to clear your mind and allow you to go into the day with a positive mindset, plus you get your daily dose of Vitamin D. 

Choose outdoor seating at a restaurant – Have your morning coffee outside the café or enjoy a delicious meal al fresco.  

Opt for an outdoor workout class – Exercising outdoors can benefit both your mental and physical wellbeing. An early morning yoga class can be far more enjoyable than working out in a gym or at home. 

Cycle to work – Cycling a bike to work is one of the best ways to help you reach your fitness goals and boost your mental health too. 

Take your break outside – Your break is the perfect opportunity to step outside and get some fresh air. Even if you just stand there, breathing in fresh air has wonderful health benefits. 

Tend to your garden – There are lots of benefits to gardening, including getting you outside. If you live in an apartment, there are many ways you can do urban and planter box gardening.

Bring the outdoors in – The idea of “bringing the outdoors in” is more than an interior design trend, as there’s actually some science behind it. As we continue to spend the majority of our time indoors, incorporating natural elements into your home to simulate feelings of being outdoors serves as an instant indoor mood booster.

Add greenery throughout your home – Decorate your space with houseplants. Plants cleanse the air in your home by taking in air pollutants, along with carbon dioxide, and releasing clean oxygen. Tending plants also improves your mood, reduces anxiety and gives you a sense of accomplishment. Bouquets of fresh cut flowers will not only cheer up your home, they’ll make it smell like a garden. Reap even more green benefits by adding a few potted herbs such as basil, parsley, chives, mint, oregano, thyme, sage, and rosemary to a well-lit windowsill. You can grow vegetables year-round indoors too. Some of the easiest to grow are carrots, garlic, peppers, lettuce and tomatoes. Make sure they get plenty of natural light or use a grow light or bright lamp if you don’t have a sunny spot.  

Embrace natural light – Consider moving your desk or armchair next to a window and adjust your curtains or blinds to allow for sun to pour in during the day and to provide a view of the outdoors. 

Pictures of nature – Researchers have found that looking at pictures of natural scenes can be just as restorative as going outside. Art can bring nature images inside, particularly where there aren’t any windows. Buy some art depicting beautiful vistas, mountains or waterfalls.

Invest in a light therapy lamp – A light therapy lamp, a light fixture designed to mimic natural outdoor light, is often used to help manage Seasonal Affective Disorder. Like natural sunlight, light therapy lamps have a positive effect on the brain, bolster productivity, and reduce feelings of stress, anxiety, and depression. 

Embrace biophilic sounds – Simply listening to the sounds of nature can bring significant benefits to your physical and mental health, according to research. Natural sounds can make you feel relaxed, energised, and help you to focus. Download an app or listen to a playlist that offers the soothing sounds of nature such as rain, waves and the forest. 

The benefits of sunlight

Even if it’s only for an hour a day, going outside more to get a dose of vitamin D will have positive impacts on your health. Here are six good reasons to get outside and soak in the sun.  

Improves your sleep – According to research, an hour of natural light in the morning will help you sleep better. 

Reduces stress – Being outside in the daylight will help your body naturally regulate melatonin, which helps to reduce stress.  

Maintains strong bones – Vitamin D is important for keeping your bones healthy. Our bodies produce vitamin D when exposed to sunlight. And since Vitamin D helps your body maintain calcium and prevents brittle bones, soaking in sun may be just what the doctor ordered. 

Helps keep the weight off – Getting outside for 30 minutes between 8 a.m. and noon has been linked to weight loss.  

Strengthens your immune system – Vitamin D plays an important role in keeping your immune system healthy. Consistent exposure to sunlight is important for immune support.   

Fights off depression – Sunshine boosts your body’s level of serotonin, a hormone that boosts your mood and helps you stay calm and focused. Increased exposure to natural light may help ease the symptoms of Seasonal Affective Disorder – a change in mood that typically occurs in the autumn and winter months when there are fewer hours of daylight.