Summer and screens: unfortunately these days,
they go together almost as much as summer and sunshine. That’s a shame because
computers, phones and TV screens stop kids from being active. 

By age 5, less
than a third of Canadian children are getting the recommended amount of
exercise to set themselves up for a lifetime of good health. And more than one
in 10 kids aged three to 19 is now obese.

Researchers who study obesity say that kids who watch TV for more than four
hours a day are more likely to be overweight than kids who play outside.  Read more

Although technology has provided us with advancements to improve efficiency,
increase our accessibility for news and entertainment, and expand our
capabilities for connecting with others, Canadian health guidelines recommend
that children and adolescents should still limit recreational screen time to no
more than one to two hours per day. Screen time is not recommended at all for
children under the age of two.

That said, we do live in a technological age, and as long as we are being
realistic, smart and mindful about screen time in the home, we can help to
mitigate the risks and health detriments associated with it. The Canadian
Paediatric Society has recently provided some of the following recommendations:

Put educational, age-appropriate, and interactive shows at the top of your
list.

Be present and interested when kids use screens, and watch with them.

When not in use, turn screens off and stay away from TV in the background.

Set and talk about limits on how long people can spend actively watching.

Watch out for how people using screens can affect kids.

But is it enough to just create rules around proper screen viewing? Canadian
summer months can be fleeting, so why not take advantage of the weather and get
your kids outside? Visit the nearest splash pad, explore a new hiking trail or
participate in an organized sport as a family. Kids are more inclined to put
down their devices when parents encourage the whole family to get active
together.

Different age groups also have different recommendations for how much physical
exercise kids should get. Three and four-year-olds should get 180 minutes a day
of any intensity of physical exercise, which should include both structured and
free play. By age five, they should be doing at least an hour of intense play
every day.

StatsCan reports that almost 75 per cent of 3- to 4-year-olds in Canada are
meeting these recommended daily physical activity guidelines. However, for
5-year-olds, the proportion decreases to 30 per cent. Physical activity,
especially among young children, is highly beneficial, contributing to a lower
risk of obesity and increased motor skill development, psychosocial health and
heart health.

With all this in mind, I cannot stress enough the importance of incorporating
physical activity and play into your children’s lives, and offer the following
recommendations:

At least 60 minutes of physical exercise should be done every day by kids and
teens. This can mean riding a bike, going to and from school, or playing
sports.

Don’t believe the old saying “monkey see, monkey do”? Be a good
example by making exercise a part of your daily life, and get your kids to do
the same.

Limit the amount of time your kids spend on things that make them sit still,
like TV, video games, and the internet.Limit the amount of time your kids spend
on things that make them sit still, like TV, video games, and the internet.

You should expect your child or teen to show “withdrawal” signs when
you limit their screen time. At first, they might get irritable, bored, and
frustrated. Always keep in mind that it’s healthy for kids to be a little
bored; it helps them learn how to pass the time.

Tell your kids to use their minds, make new friends, and try new things that
might help them get better at being physically, mentally, and socially. Do not
forget to give your child lots of positive comments as they try new, healthier
ways to have fun.

Find out what your neighbourhood has to offer to help your family stay healthy.
Are there bike tracks close by? What kinds of community programmes are there
all year?

Also consider maintaining good sleep hygiene. While summer vacation usually
means a more relaxed schedule with longer, sunshine-filled days, it might be a
good idea to continue to set reasonable bed times to ensure children are
resting and recharging for the next day. Avoid screens for at least an hour
before going to bed. This will also help with the transition back into the
school year… although we’re not thinking about that just yet!