Limit Screen Time and Get Your Kids (and the Whole Family) Moving
Experts recommend that kids get no more than 1 to 2 hours of TV/computer/video games a day. But did you know that the average 8-year-old spends eight hours a day using various forms of media, and teenagers often get more than 11 hours of media a day?
You know your kids need to watch less TV or put down their devices, 但你害怕尖叫, yelling and crying that may follow telling them to get up and do something. First and foremost, remember YOU are the parent. It’s your job to set healthy limits. We know it’s not easy, but it’s important for their health and well-being. And each child is different, so what works for one child may not work for another.
Here are some ideas about how to limit your family’s sedentary time:
- Identify free times for activity during the week. 使 time to get the whole family moving.
- 使 a plan to add 体育活动 to your daily routine. Be prepared to offer age-appropriate alternatives to TV or video games after school. 使 体育活动 a regular part of your family's schedule. Write it on a weekly calendar for the whole family.
- 和你的孩子一起活跃起来. Experts say that what kids want more than anything else is time with their parents. To give them that, don’t just send them out to play — go play with them! Develop a set of activities for you and your family that are always available regardless of weather. 试试这些简单的 积极运动的小贴士!
- Limit TV, computer, smartphone and video game time. Don’t position your furniture so the TV is the main focus of the room. Don’t allow kids to have televisions or video game devices in their bedrooms. And avoid using TV time as a reward or punishment.
- 提前计划看电视. 选择你想看的节目. Turn the TV on for only those shows and turn it off afterwards. Don’t just watch whatever comes on next.
- 言行一致. Your kids won’t accept being restricted to two hours of screen time if you can veg out for four hours. The best way to influence your kids’ behavior is by being a good role model.
All of these might sound easy enough; they just take a little thought and a lot of practice. Do what you can as often as you can.
Here are some ideas that your kids can do on their own or the whole family can do together:
- 家庭游戏之夜
- 打篮球或踢足球
- 遛狗
- 探索附近的公园
- 打开一些音乐和舞蹈
- do chores that require some 体育活动
你可以做到的! Be strong, have a plan and don’t back down. Your child’s health is worth fighting for.