When my kids were young a family trip to the Montclair pool cooled tempers and soothed tantrums. My husband and I would take turns swimming laps. During these meditative swims my worries seemed to sink into the deep end and resurface bathed in perspective. When we’d go to the beach, same thing. Now research has shown that spending time in “blue spaces” can have many benefits for people's health and well-being. "Blue space" refers  to environments that prominently feature water, such as oceans, lakes and rivers, and even human-made and urban water sites like swimming pools and fountains. In some studies, blue spaces were more effective at improving mood than "green spaces."

Blue Space NJ recommends local excursions to aquatic environments. We promote the intentional use of waterscapes to help improve health and well-being. Read about the proven benefits of spending time in blue space:

1. Stress Reduction
Spending time in blue space has been linked to reduced stress and anxiety, providing a calming effect on the mind and body. Water has intriguing qualities that capture our attention. Waves, ripples, gentle surface tension and dramatic splashes invite us to live in the moment. Waterscapes help us move our focus away from future worries and depressive thoughts or regrets from the past.

2. Water Creates a Sense of Awe and Self-Reflection
Some of the best trails lead hikers to a dramatic waterfall, or a serene lake. Waterscapes impart a sense of awe, and help us feel like we're part of something bigger than ourselves. This promotes pro-social behavior and outward thinking, and discourages ruminating self-interest. We can tap into empathy, humility and gratefulness.

3. Improved Mood
The five senses have a huge impact on how we perceive the world. The natural elements associated with blue spaces, such as sunlight, fresh air and peaceful surroundings lift our spirits. Our mood improves as we observe and listen to the biodiversity around waterscapes...birds, fish, insects and plant life. Salty sea air, waves and currents may even bring up happy childhood memories.

4. Promotes Physical Activity
Blue spaces offer opportunities for physical activities such as swimming, paddle boarding, sailing or simply walking along the shore, all of which can contribute to improved physical health. Research has linked time spent in blue spaces to a reduction in BMI.
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5. Socialization
Blue spaces provide relaxing spots for socialization, allowing people to spend quality, screen-free time with family and friends. Community and social connections have been scientifically proven to have a positive effect on mental well-being.

If you want to learn more about blue space research, here are some rabbit holes:
BBC, SCRIPPS, THE GUARDIAN

On a warm winter weekend day, calls of "we should do something outside" echo through our house. After being inside almost all last week due to the frigid temperatures, we're suggesting to take advantage of the 50 degree Saturday to enjoy an excursion to Sandy Hook National Park. It's just over an hour drive, and offers abundant screen-free activities, even in the winter.

Have you ever wanted a whole beach to yourself? Visit in the off-season! Without the summer crowds the beach is a vast sandy expanse, and perfect for peaceful walks, shell collecting, playing catch or chasing a dog along the shore. Experiencing the beach on a warm winter day allows me to take in the natural sights and sounds without the distraction of people, umbrellas and the smell of sunblock. My five senses can focus on the sand, waves, birds and fresh, salty air. 

In the winter at Sandy Hook you might even see seals sunning on the rocks, especially at Skeleton Hill Island.

Sandy Hook is a national park, so it's not commercialized. Natural beauty becomes the main attraction, with views  uninterrupted by beach shops and restaurants (be sure to pack a lunch or snacks). You can check out the dramatic Atlantic surf, and then visit the bay side, marsh, and holly forest.

While waterscapes are the main attraction, exploring the lighthouse and hiking and biking trails can provide even more screen-free activities. You can also do a self guided walking tour of Fort Hancock, an old army base from the revolutionary war. The military base has both refurbished and old army buildings, plus garrisons and cannons.

When my kids were little they loved exploring Sandy Hook in the winter. Entry and parking are free in the off-season.