Unplugged and Active: A Parent's Guide to Limiting Screen Time of Kids

In today’s digital world, many parents worry about their kids spending too much time on screens. While technology can be fun and educational, it is important and crucial for children to stay active and stay away from screens. The World Health Organization (WHO) has created guidelines to help parents and caregivers make sure that the kids get enough physical activity and don’t overdo screen time. Let’s explore these guidelines and learn some easy ways to keep kids active and healthy.

The World Health Organization (WHO) recommends different levels of physical activity and screen time for children of various ages. These guidelines are based on research and are designed to improve children’s health, growth, and overall well-being.

Physical Activity:

Kids Under 5:

Babies and toddlers should have lots of active play throughout the day. At least 3 hours of physical activity is recommended. For 3-4 year-olds, at least 1 hour time should be more energetic activities, like running or jumping. Read more at Babies and Screen Time: The Need for Human Interaction

Kids and Teens (5-17 years):

Kids in this age group should get at least 60 minutes of moderate to vigorous physical activity every day. This includes activities like running, swimming, playing sports, or even walking quickly. In addition to that, children should do activities that help build muscles and bones, like climbing, at least three times a week.

Screen Time:

Babies (Under 1 year):

No screen time at all. They need more time exploring and interacting with the world around them.

Toddlers (1-2 years):

No screen time for one-year-olds. For two-year-olds, no more than 1 hour per day. Less is better!

Preschoolers (3-4 years):

No more than 1 hour of screen time per day. Less is better!

Following these guidelines helps children stay physically fit and mentally sharp, while also reducing the risks of obesity and other health problems that can come from too much screen time and sitting still for long periods.

Why Physical Activity Matters for Kids

Regular physical activity has many benefits for children:

• Healthy growth and development
• Better mental health
• Improved focus and learning
• Better social skills
• Lower risk of chronic diseases later in life

Easy and Simple Ways to Get Kids Moving

Here are some simple ideas to increase your child’s physical activity:

Encourage active play: Let kids run, jump, and explore in playgrounds or backyards. Unstructured play, where kids are free to run, jump, climb, and explore, is one of the best ways for children to stay active.

Make it a family affair: Go for walks, bike rides, or play sports together. Physical activity can be more fun when the whole family participates. When children see their parents being active, they are more likely to follow the example.

Provide active toys: Offer balls, jump ropes, and hula hoops to encourage movement. Having these toys readily available encourages physical activity without the need for expensive sports equipment or organized activities.

Join organized activities: Sign up for sports teams, dance classes, or martial arts. These structured activities can help children stay active on a regular schedule and learn new skills. Being part of a team also teaches valuable lessons like cooperation, discipline, and persistence.

Limit sitting time: Encourage kids to move around during screen time and take regular breaks. If they’re sitting for a long time, remind them to take breaks and stretch or walk around.

Tips to Cut Down on Screen Time

While some screen time can be okay, it’s important to set limits. Here are some tips to help:

Set clear rules: Establish specific time limits for screen use each day. Be consistent in enforcing these limits. For example, you might allow 30 minutes of screen time after school or one hour of TV after dinner. Make sure kids understand the rules and the importance of balancing screen time with other activities.

Create screen-free zones: Make certain areas of the house “screen-free” zones, such as the dining room or bedrooms. This encourages kids to engage in other activities, like talking, playing, or reading, when they are in these spaces.

Offer fun alternatives: Suggest board games, puzzles, or outdoor activities instead of screens. When kids have engaging options, they are less likely to reach for a screen out of boredom.

Be a good example: Limit your own screen time, especially when with your kids. Children often mimic their parents’ habits.

Use technology wisely: Choose educational programs and use parental controls when needed. Many devices also have parental controls that allow you to limit screen time and block inappropriate content. Also read Navigating Parenthood in the Digital Age: A Guide to Sharenting

Finding the Right Balance

By following these tips and the WHO guidelines, you can help your child develop healthy habits that will last a lifetime. It’s all about finding the right balance between physical activity, screen time and other important parts of daily life.

Remember, helping kids stay active and manage screen time might be challenging at first, but with patience and consistency, it can become a natural part of your family’s routine. The goal is to raise happy, healthy kids who are ready for anything!