For many of us, limiting our computer use and getting away from all screens can be a challenge. “Screen time” means television screens, computer screens and the hand-held devices we use to check email, listen to music, watch TV and play video games on the go.
Health experts say screen time at home should be limited to two hours or less per day. The time we spend in front of the screen, unless it is work or homework related, could be better spent being more physically active (increasing our energy).
As a parent or caregiver, you can set a good example for your children and set rules that limit their computer time, TV viewing, and video games to reduce the amount of time they spend in front of a screen.
The following tools can help you and your family reduce screen time and increase ENERGY OUT.
Talk to your family
Explain to your children that it is important to sit less and move more to stay at a healthy weight. Tell them they will also have more energy and it will help them develop and/or perfect new skills, such as riding a bike or shooting hoops, that can lead to more fun with friends. Tell them you will do the same.
Set a good example
You must be a good role model and limit your screen time to no more than two hours a day as well. If your children see you follow your own rules, they will 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 things other than school or work. So take a look at how much physical activity they get. That way you get a feel for what changes need to be made.
Make Screen Time = Active time
When you 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 each day. More importantly, enforce the rule.
Create screen-free bedrooms
Do not put a TV or computer in your child’s bedroom. Children who have a TV in their room tend to watch about 1.5 hours more TV per day than those who 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 television during meals. Better yet, remove the TV from the dining 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 plan family meals at least two to three times a week.
Give other options
Watching TV can become a habit, making it easy to forget what else is out there. Give your children ideas and/or alternatives, such as playing outside, taking up a new hobby or learning a sport.
Don’t use TV time as a reward or punishment
Practices like this make television seem even more important to children.
