For many of us, limiting our computer use and getting away from all screens can be a challenge. “Screen time” means television screens, computer monitors, and the handheld devices we use for checking email, listening to music, watching TV, and playing video games on the go.
Health experts say screen time at home should be limited to two hours or less a day. The time we spend in front of the screen, unless it’s work- or homework-related, could be better spent being more physically active (increasing our energy out).
As a parent or caregiver, you can set a good example for your kids and set rules that limit their computer time, TV watching, and video game playing to reduce how much time they spend in front of a screen.
The following tools may help you and your family reduce screen time and increase ENERGY OUT.
Talk to Your Family
Explain to your kids that it’s important to sit less and move more in order to stay at a healthy weight. Tell them they’ll also have more energy, and it will help them develop and/or perfect new skills, such as riding a bike or shooting hoops, that could lead to more fun with friends. Tell them you’ll do the same.
Set a Good Example
You need to be a good role model and limit your screen time to no more than two hours per day, too. If your kids see you following your own rules, then they’ll be more likely to do the same.
Log Screen Time vs. Active Time
Start tracking how much time your family spends in front of a screen, including things like TV, playing video games, and using the computer for something other than school or work. Then take a look at how much physical activity they get. That way you’ll get a sense of what changes need to be made.
Make Screen Time = Active Time
When you do spend time in front of the screen, do something active. Stretch, do yoga and/or lift weights. Or, challenge the family to see who can do the most push-ups, jumping jacks, or leg lifts during TV commercial breaks.
Set Screen Time Limits
Create a house rule that limits screen time to two hours every day. More importantly, enforce the rule.
Create Screen-free Bedrooms
Don’t put a TV or computer in your child’s bedroom. Kids who have TVs in their room tend to watch about 1.5 hours more TV a day than those that don’t. Plus, it keeps them in their room instead of spending time with the rest of the family.
Make Meal Time = Family Time
Turn off the TV during meals. Better yet, remove the TV from the eating area if you have one there. Family meals are a good time to talk to each other. Research shows that families who eat together tend to eat more nutritious meals. Make eating together a priority and schedule family meals at least two to three times a week.
Provide Other Options
Watching TV can become a habit, making it easy to forget what else is out there. Give your kids ideas and/or alternatives, such as playing outside, getting a new hobby, or learning a sport.
Don’t Use TV Time as Reward or Punishment
Practices like this make TV seem even more important to children.
