TIPS TO GET STARTED AT HOME
Tips for adults to reduce recreational screen time for children and teens:
1. Do what you can to monitor your personal screen use in front of kids
- Families influence their children's activities and screen use. Children can learn how to use their screen times appropriately if parents model a healthy-use.
- With a reduction in screen time, families connect with fewer distractions and children tend to eat better. Moreover, screen-free bedtimes allow parents to connect with their children through reading or storytelling. This also prevents the disruption of children's sleep patterns and promotes sleep quality.
- When screen use mixes in some movement, time spent sitting is naturally cut down.
- Examples include: online workouts, standing or walking while using hand-held devices, exergaming, stretching while watching TV
- Parents tend to be more engaged and empathetic when they interact with their kids without screens.
- Finding a replacement activity makes children more likely to get off screens.
- Let your child/teen know that you are paying attention to how much time they are spending on their screens.
- It's easy to lose track of time when they are using electronic devices, so simple reminders can help them become aware of their screen time.
- Creating rules together will make children and teens more likely to follow them.
- Having established rules will also help to reduce screen time in the family.
Tips for adults to reduce sitting time at home:
1. Reduce time in front of the television
- Set a specific time limit of watching television per day.
- More time spent in front of the television means more time sitting.
- This includes watching TV or using a computer.
- Walk around while talking on the phone.
- Go take walk or play outside with your family.
- Incorporate housework while watching TV.
- Stretch or lift weights while watching TV.
- Challenge the family to see who can do the most push-ups, jumping jacks, etc. during commercial breaks.
TIPS FOR OFFICE WORKERS
Office workers spend more time seated. Over time, that leads to an increased risk of developing chronic diseases. If this is the case for you, here are a few tips to try to reduce sitting time at work:
1. Take short and frequent active breaks
- Take time to stand, walk, and do light movement. Frequent active breaks have shown to improve control of blood sugars and cardiovascular health. It has also shown to decrease obesity and the risk of dying.
- Even if you or your boss feel as though you are in too much of a rush to take breaks, it is important to take time anyway.
- Taking breaks will improve your productivity at work and the enjoyment of your day.
- This will make sure you don't forget your breaks.
- There are applications that can be installed on your smartphone that can help you to set goals and to monitor your sedentary time.
- Here are some apps you can try: Oh don't forget, Rise and Recharge, Stand UP, and take a Break, Work Break.
- When are you going to take breaks? How often do you want to take breaks? How will you make it possible in different situations? What are you going to do during your breaks?
- Plan those things ahead in order to be successful.
- Try to find a coworker that would be willing to take active breaks with you.You can remind one another to take breaks and it will also make the breaks more enjoyable.
- If possible, use active modes of transportation such as walking and biking.
- This will cut down the sitting time spent in your car.