The SMArt Kids at Burlington are SMART! They can answer the following questions correctly – can you?
Question #1: How many hours of screen time per day is recommended?
(Answer: Less than 1-2 hours per day and no screen time for children under age 2 years)
Question #2: What room should you make TV-free?
(Answer: The Bedroom! And also consider making the kitchen TV-free so you aren’t tempted to watch during meal time.)
The SMArt kids were not only correct but quick to answer these questions. Apparently, they have been listening well! Limiting screen time is key to being healthy and fit. Studies have shown that, for some children, reducing screen time can have a more positive impact than increasing exercise in reducing BMI (body mass index). So, think about unplugging it, or at least following the recommended guidelines above.
Also at our recent SMA, Chip Wilder, LICSW reminded our group that advertising can fool our brains into wanting certain foods. Remember the video called “Lights! Camera! Burger!”? We watched a food stylist turn a simple beef patty into a delicious-looking meal by props, trickery and fakery. She even used push pins to make the lettuce look fuller!
Next time, don’t be fooled!
As always, Chip reiterated the importance of mindfulness when it comes to making healthy choices. To make this point, he led the group in a mindfulness exercise with strawberries. They were able to hone in on the berry’s texture, smell, taste, and feel, a skill important to master when trying to watch portion sizes, listening to your appetite, and making healthy choices. As a reward, each SMArt kid planted a strawberry plant to bring home.
As we reviewed today, it is imperative to limit screen time – which includes television, DVDs, video games, and the computer/internet – for kids, and we discussed the reasons why. Too much screen time means:
- Less energy expenditure (due to decreased physical activity while watching)
- Decreased metabolic rate (studies have shown being sedentary, even just sitting alone, may increase risk of death, primarily through cardiovascular disease)
- Increased caloric consumption (inclination to eat higher fat, caloric and salted foods as well as tendency to overeat in general)
- Child-focused advertising promoting unhealthy food and drinks (an estimated $10 billion per year is spent on food and beverage marketing to children)
The question is: what to do with all of that free time once screen time is limited? During our session, we created a brief list of what kids can do instead of screen time. Think about some of these ideas as you turn off your screens at home. It’s the perfect time of year to do this!
- Take a walk
- Walk the dog
- Jump rope
- Visit a neighbor
- Go to the library
- Ride your bike or scooter
- Go grocery shopping with mom or dad
- Pick up a new sport
- Check out the local Boys and Girls Club or YMCA
- Do an art project
- Read a book
- Organize your toys and games
- Play with chalk on the driveway
We also compiled a list of what parents can do to help their kids decrease screen time.
- Set a good example! Be active and limit your own screen time
- Make sure screen time is equal to active time
- Set screen time limits. Make a rule and enforce it. Also consider tvallowance.com or other devices that limit screen time
- Ensure that mealtime is family time, without TV
- Understand advertising – just because kids ask about a food with their favorite character, doesn’t mean they should eat it
- Log screen time – see below
Here are some other ideas to try to reduce screen time at home:
LIMIT TV-WATCHING HOURS by:
- Keeping the “TV” room stocked with other things to do
- Keeping TVs out of bedrooms
- NO TV during meals
- NO TV during homework
TRY A WEEKEND BAN
- Plan activities as a family so TV isn’t an option
BE A GOOD ROLE MODEL
- Show your kids that you can limit your TV watching too!
CREATE A FAMILY TV SCHEDULE
- Make TV watching meaningful by choosing the show
PLAN ALTERNATIVES TO TV
- Offer board games, crafts, projects or outdoor activities
The SMArt Kids each chose a personal goal to work on from now until our June visit. Many of the goals focused on reducing screen time and increasing physical activity. With warmer weather, longer days and fresher produce, hopefully these goals will be even easier to reach. Until next month, SMArt kids! Keep up the SMART work!