Beacon pediatrician shares importance of limiting screen time, creating healthy habits

Recent studies have shown how many children increased their screen time during the pandemic for entertainment and education, but they have not reduced the number of hours they spend in front of computers, tablets and phones.

This concerns pediatricians like Dr. Linda Evans, Three Rivers Health, because too much time screen use can have short- and long-term consequences.

“It has worsened dramatically in just the past few years. I have teen patients who are routinely on screens for 5 or more hours a day,” Dr. Evans said. “We are truly in an epidemic of excess screen time in our children.”

Like many bad habits, which feel good in the moment but can have lasting negative implications, too much screen time can affect grades, sleep habits, mood, diet, weight gain and social skills.

“Habits started in childhood have immense implications for the rest of that child’s life,” said Dr. Evans, who has cared for young pediatric patients for 40 years, including 30 at Three Rivers. “So a large part of what pediatricians do is provide preventative guidance especially concerning diet, exercise and healthy habits.”

While there are ways to help children break unwanted behaviors, pediatricians agree it is much easier to create healthy habits than to break bad habits. The earlier children develop healthy habits surrounding activity, exercise and healthy eating, the longer they can benefit and make them a routine part of everyday life.

1. Be a good role model

Parents and guardians have a huge influence on the way their children view the world, which makes it critical for them to model a desired behavior. It’s like the ‘show, don’t tell’ adage.

“In my experience, children do not make healthy changes in their diet or fitness without the support of a parent or other role model,” Dr. Evans said. “Most children who eat poor diets reflect the poor diet that the adults in the home eat. If children see the adults eat and drink junk food, they have little motivation do otherwise.”

When parents always complain before they exercise, children will also see working out as a burden. Or if you’re always headed out for fast food whenever you’re sad or disappointed, children will learn how eating junk food is a way to feel better.

On the other hand, children are likely to understand the value of taking care of their bodies with healthy food and exercise, and spending time with family and friends over solitary screen time, if parents demonstrate these habits in a positive way.

“Unfortunately, children in this country are constantly bombarded with commercials for junk food and pop.  If parents don’t engrain healthy habits in children, they are unlikely to do it on their own,” Dr. Evans said.

2. Make it a family affair

One way of getting your children involved in a desired activity is to invite them to participate with you.

Dr. Linda Evans, Pediatrician, Three Rivers Health, White Pigeon

Instead of going to the gym alone, take a family walk around the neighborhood or pick up a basketball and challenge your children to a game of HORSE. It’s more likely they will opt for an outdoor game against their parents as opposed to a computer challenge. And change up what you do, so it doesn’t become repetitive.

Dr. Evans said children at age 1 should get at least 60 minutes of aerobic exercise daily, meaning exercise that increases the heart rate. Young children should play actively at least three hours a day.

“We are seeing an epidemic of overweight children, made worse during the pandemic due to excess eating and lack of exercise during that time,” she said, noting an increasing number of children with early evidence of prediabetes nationwide. “Exercise increases motor skills, coordination, bone and muscle mass and decreases the risk of cardiovascular disease. It also improves cognitive abilities, social skills and self-esteem.”

Preparing meals together or eating together as a family should be encouraged, while limiting the amount of processed foods and unhealthy snacks in the home. Having a healthy snack like a bowl of fruit sitting out in the kitchen when your children get home from school will lower the chances that they grab a bag of potato chips.

“Parents should avoid battles over foods and keep trying new healthy foods. Just encouraging one bite of a new food over time can see great results,” Dr. Evans said. “It’s ok to eat fast food but parents should limit that and make smart choices such as four chicken nuggets compared to a large burger.”

3. Remove temptation

Temptation is harder to resist when it’s right in front of us, whether it’s a screen or sugary drink.

If you want to limit the amount of time your children spend watching television or playing video games, avoid placing a screen in their bedroom and supervise when children are on their devices and what they watch.

Here are daily recommended guidelines for children ages 17 and under:

• Under 18 months old: no screen time
• Ages 18 to 24 months old: 1 hour a day watching educational material with a caregiver
• Ages 2 to 5 years old: 1 hour a day of screen time
• Ages 5 to 17 years old: 1 to 2 hours of screen time, especially enforced on school days

“It is critical that parents supervise what kids are watching on their devices, and there are apps that can help parents monitor their kid’s screen time and activities,” Dr. Evans said. “I often recommend using removing electronic devices as a way of discipline and make kids earn their screen time back.”

Placing limits on unhealthy snacks and beverages can prove more challenging than leaving them at the store.

“Or if pop is allowed, I recommend limiting it to the new mini cans with one can only three days a week as a treat rather than drinking it routinely,” Dr. Evans said. “Most kids need to drink lots more water.”

4. Encourage and be patient

Change isn’t easy, and change doesn’t happen overnight. If you are trying to break a bad habit or encourage your children to embrace healthy habits, it will take time.

Research, for example, suggests children must taste a new food up to 15 times before they begin to like it. Other studies have shown can take 10 weeks to automatically do something that you’ve been working to make a habit.

You might consider starting small but being consistent. Give your children and family grace because there will likely be setbacks along the way. It takes practice to create a habit. Keep offering healthy choices and don’t worry if the change is not immediate. They will get there.

Dr. Evans said it is never too soon to help your child learn healthy behaviors.

“Healthy diet and exercise habits are much easier to start in young childhood than to change after poor habits are ingrained,” Dr. Evans said. “When motivated to create healthy habits, I have seen many children make amazing changes in their weight, fitness, self-esteem and overall health.”

Let our Beacon doctors care for you

No matter your need or age, our primary care doctors are here to treat your medical needs. If you’re looking for a new family doctor, Beacon Health System is here to serve you. Click here to find a physician.