We live in a society where “screen time” is a normal and necessary part of life.
Screen time does have benefits – it can be educational, fun and a good way for kids to relax. Screen time however, becomes an issue when it is excessive and starts to counteract the benefits of being physically active.
The National Physical Activity Guidelines1 state that “screen time during childhood can have long-term impacts on a child’s development” and recommended that young people have “no more than 2 hours of sedentary recreational screen time per day”. This does not include screen time needed for schoolwork.
Less is more - although the National Physical Activity Guidelines recommend no more than 2 hours of screen time per day, this does not mean your child should be pushing the limit and making sure they hit 2 hours each day - lower levels are associated with reduced health risk.
My tips to help manage screen time:
- Aim for short screen time sessions. Long periods of sitting can be harmful in the long term – taking a break every 20-30mins to get up and do something active is a good idea. Consider using a timer or alarm to stick to this.
- Balance screen time with other activities – some screen time is fine, but not in place of walking the dog, kicking the footy, going for a bike ride or shooting some hoops.
- Make sure screen time doesn’t interfere with sleep – children need 9-11 hours of sleep each night1. Avoiding screens for 1 hour before bed and keeping screens out of the bedroom is helpful.
- Agree on some rules for your family – this might include where screens can be used (e.g. only in the family room) , when they can be used (e.g. only after school) and how they can be used (e.g. only certain games or apps). Make sure these rules are stuck to!
- Parents can be a great role model to kids by minimising their own screen time and keeping active. Even better, involve your kids when you are active!
- Teachers can help to add more physical activity to a kid’s day by breaking up periods of sitting at school with some activity - a run around the oval, a plank or some star jumps. This may be particularly necessary with school from home during lockdowns.
Screens are here to stay and a necessary part of life. When managed well, screen time can be part of a healthy lifestyle!
References:
- The Australian Government: Department of Health: https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians
This article is written by Tom Collier, Physiotherapist at Back In Motion Eltham.
If you would like further information, please contact our practice on 9439 6776 to book in a consultation with Tom.