The Importance of Exercise and Decreased Screen Time

Screen time has become a buzzword in the parenting world and has, unfortunately, also become quite the dividing line. 

Is it OK to set your child in front of a screen so you can have a few moments to get stuff done? How much is too much? Should you ban it altogether? How else will you fill your child's hours?

These are just some of the questions that likely run through your mind, especially if you're a brand-new parent. 

Here, our team at Wellness Pediatrics in Fairfax, Virginia, addresses a few of the concerns we often get about kids, screen time, and their need for exercise. 

Understanding screen time

Screen time refers to activities in front of a screen, be it television, computers, video games, smartphones, or tablets. For some parents, these activities are on-demand babysitters; others justify hours in front of the screen as productive if they throw on an educational program. 

But the reality of screen time paints a much more grim picture. 

Nearly half of all children 8 years old and younger have their own tablet device. And they spend an average of 2.25 hours per day in front of screens. 

The consequences of too much screen time are vast. Some of the most common problems we see include:

• Difficulties sleeping at night
• Higher risk for attention problems
• Development and learning delays
• Language acquisition delays
• Trouble reading and reacting to social cues
• Disinterest in exploration
• Sedentary behavior, which can increase your child's risk for obesity 

Social media is another harmful byproduct of screen time. Many researchers correlate the sharp uptick in mental health problems in adolescents to the increased availability of social media. From 2016-2021, mental health admissions for children aged 12-15 went up 84% among girls and 83% among boys. 

But with technology so readily available, how are you supposed to know how much is too much? The current guidelines are: 

• Under age 2 — No screen time except for video chatting with family and friends
• 2-5 years old — No more than one hour per day, preferably co-viewing with a parent or sibling
• 5-17 years old — No more than two hours per day, except for homework

The power of powering down

One recent study discovered that kids who spent less than 60 minutes looking at screens every day had significantly better executive function than those who clocked more screen time. 

That means tech-less kids may have a better shot at remembering, planning, paying attention, regulating their thoughts and emotions, and shifting between tasks.

But there's more to that study. 

Those kids spent less than an hour on their devices and got at least 60 minutes of physical activity. It's not enough to take the screen away; you need to fill their hours with a wide variety of activities, including exercise. 

How to get kids excited about exercising

Only 50% of boys and less than 34% of girls aged 12-15 are healthy and adequately fit. So what's a mom or dad to do? Here are a few things you can try to get your family off the couch.

Lead the charge

Kids are sponges. They see and hear everything you do and say. For that reason, make sure you're physically active.

Use exercise as transportation

Have to get to school? Heading to a friend's house? If possible, get to the places by walking, biking, or roller skating. It's an easy way to get your little ones moving.

Make it fun

Parents have more resources now than ever, which means you can find an endless number of video workouts, fun activities, and other games to play with your kids. If your kids are competitive, make physical activity a contest between you and your kids to up the ante. 

Make it helpful

Your child's daily dose of physical activity can also double as their chores. Sweeping, dusting, vacuuming, and doing yardwork can get them on their feet. Bonus: Kids love to be helpful, so setting them up with age-appropriate chores can boost their mental and emotional health.  

Decrease screen time

Leave your kids no choice but to find something active to do by decreasing the amount of screen time they’re allowed. Hide the remotes, stop watching screens during meal time, don't use the TV as background noise, and set a strict time limit on screens. 

If you'd like more information about increasing exercise and decreasing screen time, schedule an appointment online or call our Fairfax, Virginia, office today.