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It will be no surprise to learn that spending too much time watching TV, surfing online and playing computer or electronic hand-held games is linked to children and teens becoming overweight or obese.
Research by the Australian Government has found that watching TV for more than two hours a day is linked to unhealthy diet (less likely to eat fruit) and less likely to be physically active.
So how long should you allow your child to sit in front of a screen?
Australian guidelines recommend that kids and teens should minimise the time they spend being sedentary (still) every day and that two hours per day is enough.
Long periods of use should be broken up as often as possible. But as any parent knows, actually getting your child away from the screen can be a monumental battle.
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Here are some tips:
- Before you switch on the TV or the computer for your children, stop and think – could they spend the time being active and have some “small screen” time later on?
- - Set limits on TV viewing. If there is a specific program that your child wants to watch, turn the TV off once it has finished.
- Alternatively, record the program and watch it together later on.
- Set limits for computer games and being online – no more than two hours a day and not during daylight hours when they could be outside and active.
- Don’t allow a TV or computer in your child’s bedroom. Keep them in a common area of the family home so you can monitor use.
- Have a list of active indoor and outdoor games or activities for your children, so you can suggest alternatives to watching TV or playing on the computer.
Some tips for creating rules that work:
- Remember that any rule or boundary you create is only as good as the relationship it rests upon.
- Have a family meeting and discuss technology use.
- Make the rules and uphold them, fully preparing yourself for the blowback. Don't punish the tantrums when they inevitably come. Simply hold strong during the storm.
- Celebrate the wins. Find non-tech (or some tech-related) ways to reward making it through a week or even a day.
- Be patient and kind with yourself and with your child.
For more information and ideas on healthy eating and physical activity, go to www.healthykids.nsw.gov.au.
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