How much screen time is healthy?

How much screen time is healthy for children and adults?

For many years, research has shown a link between hours children spend in front of the television and excess weight.

The American Academy of Pediatrics recommends no more than two hours a day of screen time for children who are 2 and older and no screen time for younger children. Children with televisions in their bedrooms are more likely to watch more hours and have a greater risk for obesity.

Research has shown that for every hour of television viewing, children consume an additional 167 calories. Preschoolers’ television viewing is linked to increased intake of high-calorie, low-nutrient snacks and fast foods. Previous research has mostly focused on television viewing but other screen time such as computers, tablets, phones and video games can have similar effects. These effects on weight are not limited to children. For every two hours that adults watch TV, the risk of obesity and developing diabetes and heart disease increase.

Poor diet and lack of physical activity are factors that contribute to the link between screen time and obesity. However, the health risks related to excess screen time goes beyond weight. Screen time can affect sleep patterns for babies as well as older children. Poor sleep can lead to obesity and other health concerns. Children who have more than 2 hours of screen time daily may be more likely to have psychological problems such as hyperactivity, emotional and behavioral problems and struggle with academic performance. Social skills might be affected as well since hours in front of the screen mean decreased in-person interaction with family and friends.

Parents can take steps to manage their child’s screen time to reduce these health concerns. Begin by changing your habits to set a good example for your child. Create a house rule that limits screen time to no more than two hours a day for everyone. Start tracking how much time your family spends in front of a screen, whether it is for pleasure, school or work. Also, track each family member’s physical activity. For a screen time chart, go to: https://www.nhlbi.nih.gov/health/educational/wecan/downloads/screen-time-log.pdf.

Remove televisions from bedrooms and limit computer use one to two hours before bedtime. Do not use television as a reward or punishment with children since this can make it seem even more important. Keep mealtimes a screen free zone. Family meals are a good time for families to talk to each other. Research shows that families who eat together tend to eat meals that are more nutritious. Make this a priority and schedule family meals at least two to three times a week.

Even when watching TV or other devices, you can be active. Take breaks during your screen time and do something physical. Try jumping jacks, leg lifts, yoga, stretches or lifting weights. Make it a family challenge break to see who can do the most. The bottom line is to balance “sit time” with “fit time” and eat healthy meals and snacks.

Lisa McCoy is a family and consumer-sciences educator with University of Maryland Extension in Washington County.