Childhood obesity is a serious medical condition rapidly growing among American children. Health professionals have described it as a national epidemic.

Health experts say computer and television time at home should be limited to one to two hours or less per day, unless it is work- or homework-related. Additionally, television should be avoided entirely for kids less than 2 years of age. The time spent in front of the screen could be better spent being more physically active.

• Parents and caregivers should set rules that limit the amount of time children spend on the computer, watching television and playing video games.
• Explain to children that it is important to sit less and move more in order to stay healthy.
• Set screen time limits. Create a house rule that limits screen time to one to two hours every day. More importantly, enforce the rule.
• Set a good example for your children, and limit your screen time to no more than two hours per day, too. If your kids see you following your own rules, they are more likely to do the same.
• Track how much time your family spends in front of a screen, including watching TV and movies, playing video games, and using the computer (outside of school or work). Then look at how much time the family spends doing physical activities, and you will get a sense of what changes need to be made.
• When you do spend time in front of the screen, do something active. Stretch, practice yoga poses, walk on a treadmill or lift weights. Challenge the family to see who can do the most push-ups or jumping jacks during commercial breaks.
• Do not put a television or computer in your child’s bedroom. Kids who have TVs in their room tend to watch about 1.5 hours more television a day than those who do not. Plus, it keeps them in their room instead of spending time with the rest of the family.
• Turn off the television during meals. Better yet, remove the television from the eating area if there is one. Family meals are a great time to talk to each other. Research shows that families who eat together tend to eat more nutritious meals. Make eating together a priority, and try to have family meals at least two to three times a week. Begin with breakfast: It is a great way to start the day.
• Watching television can become a habit, making it easy to forget what else is out there. Give children ideas and alternatives, like playing outside, picking up a new hobby or learning a sport.
• Do not use television time as a reward or punishment. Practices like this make television seem even more important to children.
• Understand television ads. Seeing snack foods, candy, soda and fast-food on television affects all of us, especially children. Help kids understand that just because it is on television, or their favorite TV characters eat or drink it, does not mean it is good for you.

Resources

• Nutrition.gov: www.nutrition.gov
• KidsHealth.gov: www.kidshealth.org

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