Get Off Your Butt!!!

Did you know that spending too much time in front of a screen – TV, computer, video – can negatively impact your health?  And the health of your children?

According to the Department of Health and Human Services (DHHS), more than 65% of adults in the U.S. are overweight or obese – it is considered public health crisis. Diseases linked to overweight individuals include: Type 2 diabetes, coronary heart disease, stroke, high blood pressure and problems with mobility.

Obesity in children is also a critical health issue in the U.S. and studies indicate that our kids spend way too much time in front of a screen:  43% of adolescents watch more than 2 hours of TV each day (also according to the DHHS).

 

Kids are impacted

 

According to the American Heart Association (AHA), studies estimate that the amount of excess weight gain in the U.S. adolescent population over the past 10 years can be explained with the addition of only 150 calories a day.  Each hour of daily, static TV or video watching could explain about 1/3 of that increase.

In a recent study conducted in Australia, researchers found that every hour spent watching TV each day may increase your risk of an early death from cardiovascular disease — by as much as 18 percent! U.S. experts comment that although the study was conducted in Australia, where the average screen time is 3 hours per day; the findings are even more relevant in the U.S., where screen time can be as much as 8 hours per day. Learn More Here

The AHA recommends that children have no more than 1 to 2 hours of screen time daily.  This is probably a good rule of thumb for adults as well.  So let’s take a look at screen time in your life.

• How much screen time do you currently have in an average day?  At work?  At home?  On the weekend?
• How much screen time do your kids currently have in an average day?  At school?  At home?  On the weekend?

Now let’s look at the flip side of screen time – which is — activity! Research has shown that moving the muscles frequently throughout the day is one of the most effective ways of managing weight and protecting against disease.  The AHA recommends that children get at least 60 minutes of exercise everyday.  The DHHS recommends about 2 and ½ hours [150 minutes] of moderate physical activity per week for adults.

So coming back to you and your kids:  how much physical activity you get in an average day?  Be sure to take into account variations between the weekdays and weekends, as well as seasonal differences (are you more active in summer than in the winter months?).

Once you have both sets of data (screen time and activity time) for yourself and your kids, you are ready to make an assessment.  If you are like most people, even if you meet the recommendations for physical activity, you probably spend too much time in front of a screen (especially if you work on a computer for your job!) – which means you could afford to Get Off Your Butt (!) more than you do!

There are two basic keys to success in Getting Off Your Butt:

(1) create a movement habit in your life;

(2) take it in small steps.  According to the DHHS, seemingly small choices can add up to a big difference.  This useful link will take you to the DHHS website’s Small Steps Program, where there is information for both adults and children: Small Steps.

Here are some ideas to get you started.

 

Move together!

 

Engage in a moving activity with your kids, instead of watching TV. For example:

• Walk the dog together
• Play catch or some other active game together
• Play Simon Says together
• Dance together
• Go swimming together

(Note the consistent word here:  together!)

You might get some additional great ideas at the website for the initiative:  Let’s Move!

 

Walk with a friend!

 

And some easy things you can do to Get Off Your Butt:

• Stand up while talking on the phone
• Enjoy gardening or yard work (see our September article!)
• Do sit ups in front of the TV;  or put your exercise machine in front of the screen (and then use the machine while you are watching the tube).
• Go walking with a friend

You can do this.  Start with just 10 minutes a day and one small action step you can take RIGHT NOW, that could make a big difference in your health –  create a simple, movement habit you can practice anywhere, anytime, to help you Get Off Your Butt more often!

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