Screen Time Breaks
Today’s technology has made it easier than ever to learn and gather new information. It also helps connect us with our out-of-town friends and family. Many children today are introduced to screen time (watching TV, playing video games, using a computer, etc.) at a young age, but it’s important to be mindful of the potential negative effects of screen time. For example, more screen time is associated with weight gain and poor sleep habits (1).
While electronics can provide connection and education to children, it’s important to take breaks from sitting and staring at screens. Screen time breaks are also simple opportunities for children to get more physical activity in their day!
- Have children rest their eyes according to the “20-20-20” rule: every 20 minutes, shift eyes to focus on an object at least 20 feet away for at least 20 seconds.
- Looking at screens can cause neck, shoulder, and back pain. Make sure children take regular stretch breaks to prevent soreness and long-term problems. Show your children how to do these simple stretches!
- Exercises such as push-ups, tricep dips, sit-ups are great exercises your children (and you!) can do at home with no equipment during screen time breaks. For even more ideas, visit https://sampson.ces.ncsu.edu/2009/02/tips-for-exercising-at-home/.
- Outdoor air can be very refreshing after spending time inside watching TV! When the weather is nice, children can go outside and participate in activities like catch, walking, and bike riding.
Daily physical activity is critical for children’s health, but other activities can also help reduce their screen time and contribute to their development. Encourage your children to participate in activities such as reading, arts & crafts, and cooking. Visit our healthy recipes blog for yummy recipes you can prepare with your children!
The American Academy of Pediatrics (AAP) recommends that children under 18 months avoid screen time altogether (other than video calling) and that 2-5 year olds limit screen time to no more than 1 hour per day (2). While setting screen time limits may be helpful for your family, focusing on getting enough exercise and sleep can naturally reduce the amount of time your family uses electronics everyday. To help keep your family on track with sleep, exercise, and other activities and avoid excessive screen time, visit the following link and try the AAP Family Media Plan and the Media Time Calculator: https://www.healthychildren.org/English/media/Pages/default.aspx.
Share how you and your family take screen time breaks!
References
Snow Day Safety
Snow days are the eagerly anticipated breaks from school children get in the winter to sled, build snowmen, and drink hot chocolate. Despite the chilly weather, children can work up a sweat as they play in the snow, making it a great opportunity for fun physical activity. While many children love snow days, it’s important to be aware of their safety.
Here are some ways to help keep children safe on snow days:
- Runny noses and colds are common in the winter, so make sure children wash their hands often to prevent the spread of germs.
- Exposed areas of skin such as cheeks, nose, ears, fingers, and toes are especially prone to frostnip and frostbite. Frostbite is a serious injury that is associated with hypothermia and requires immediate medical attention.
- Frostnip, a milder form of frostbite, can be treated at home by removing any wet clothing and rewarming the body. Gradually warm chilled body parts in warm (not hot) water for 20-30 minutes until the chilled body part has feeling again.
- To prevent frostnip and frostbite, dress children in layers of warm clothes including hats, gloves, scarves, thick socks, and insulated boots to keep them warm and dry. Choose wool and other fabrics over cotton. Waterproof top layers (pants and jackets) prevent other layers from getting wet. Also, make sure children come inside regularly to warm up.
- Have children wear sunscreen on their faces–while that may seem unnecessary, snow reflects the sun’s ultraviolet rays which can cause sunburn.
- Sledding can cause serious injuries, so have children wear helmets when they sled. Also, make sure young children are supervised. Avoid sledding on steep hills or near trees or busy roads. Watch out for rocks and other obstacles.
For more information, on safety this winter, visit http://kidshealth.org/en/parents/winter-safety.html.
What’s your child’s favorite snow day activity?
Where Can You and Your Family be Active?
With the New Year upon us, it’s a great time to start thinking about making physical activity a regular part of your family’s life. It can get boring exercising at the same places day after day. Children especially need variety in their play to hold their interest. If you dig deep enough, you may be able to find a variety of places to play close to your home. These new ideas can help you meet your family’s New Year’s resolutions about health & fitness!
Where you choose to play with your children largely depends on what they want to play. For example, a biking lane or trail wouldn’t be safe for tossing a ball back and forth, but would be a great place to bike together. Likewise, if you want to go for a relaxed walk, choose a sidewalk, track, or walking trail rather than a crowded field where others are playing soccer or throwing a frisbee. Places of worships and schools often have playgrounds, so you can also contact those locations to see if their facilities are available for open-use and at what times. Inside your home can be great for yoga, but if you want to play “Red Light Green Light,” you may want to take the game to the yard or park to allow more room to run.
Some neighborhoods don’t have sidewalks, making it harder to walk safely. Walking trails are great when you want to get a change of scenery while you walk–plus they’re safe from traffic. If you’re looking for more places to walk with your family, visit trail link to find walking trails near you.
Where else can you and your family be active?
Hide and Seek
Hide and Seek is a fun game for all ages. Toddlers can learn object permanence (the concept that objects are still there even if we can’t observe them with our senses), while teens may enjoy Hide and Seek for the challenge of finding the best place to hide.
As with any physical activity, safety is a top priority when playing Hide and Seek. Before you begin, set ground rules to prevent children from hiding in unsafe areas. You could set limits on which rooms or spaces are off-limits (or create boundaries if outdoors) and prohibit hiding in small, closed spaces (like cabinets). Also, establish a signal before the players hide that would tell players when it’s time to quit or set a time limit just in case someone finds a hiding spot where no one can find them. Lastly, supervising children while they play is the best way to ensure they play Hide and Seek safely.
After going over safety guidelines, decide who will be the first player to “seek.” The seeker will count to a certain number (whatever you decide is appropriate, perhaps 20) while the remaining players hide. After the seeker is finished counting, the seeker should look for each of the players. The first player the seeker finds is the seeker for the next round. The seeker should continue looking until all of the players are found. Younger children can play in smaller, indoor spaces, while older children may be able to play in larger spaces.
There are many other ways to play Hide and Seek. Another version is called “Sardines.” In Sardines, there is only one player that hides at the start, while the others seek. As each seeker finds the hider, they should quietly hide with them. The last player to find the hiders is the hider for the next game. If your children play this way, make sure they hide in a space large enough for everyone except one player to hide in at once. Again, safety rules should be established before starting play. To learn about the cognitive benefits of playing Hide and Seek, visit https://childdevelopmentinfo.com/child-activities/why-playing-hide-and-seek-is-good-for-your-child/.
How will your children play Hide and Seek?
Herb Dip
Makes about 1 ½ cups
Ingredients:
- 1 cup cottage cheese, low-fat
- 4 tablespoons yogurt, low-fat plain (1/4 cup)
- 1 tablespoon onion (chopped, or chives)
- 1 teaspoon parsley (dried)
- 1/4 teaspoon dill (dried)
Directions
- Place all the ingredients in a blender.
- Blend all the ingredients thoroughly.
- Pour the mixture into a clean container.
- Cover and chill.