10 Tips to Balance Screen Time & Physical Activity for Kids

Struggling to manage your kids' screen time and keep them active? Here's a quick guide to help:

1. Set screen time limits
2. Create a daily plan
3. Be a good example
4. Establish no-screen areas and times
5. Get kids outside
6. Choose active screen time
7. Suggest other activities
8. Plan active get-togethers
9. Use tech to track activity
10. Teach kids about digital health

Quick comparison of recommended daily screen time and physical activity:

Age Group	Screen Time	Physical Activity
Under 18 months	None (except video chats)	N/A
18-24 months	Limited, supervised	N/A
2-5 years	Up to 1 hour	3 hours
6+ years	Consistent limits	1 hour or more

Balance is key. Encourage outdoor play, use tech wisely, and lead by example. Remember: screens can be part of a child's life without being the center of it.

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1. Set Screen Time Limits

Setting clear screen time limits is key to balancing digital and physical activities for kids. Here's how to do it effectively:

Create a daily allowance: Use parental control apps to set specific time limits for overall device use and individual apps. For example, Apple's Screen Time and Google Family Link let you cap daily usage and block apps once the limit is reached.

Establish a schedule: Set specific times for screen use to help kids know what to expect. This reduces constant requests for screens and creates structure. For instance, you might allow 30 minutes after school and 1 hour after dinner.

Use screen time as a bonus: Offer extra screen time as an incentive for good behavior or completing tasks. Clearly outline what's needed to earn it, like finishing homework or helping with chores.

Implement "no-screen" periods: Designate certain hours as screen-free, such as during meals, homework time, or before bed. Dr. David Anderson of the Child Mind Institute suggests:

"Start with compassion. Unstructured screen time is an important source of comfort and entertainment for many kids."

Consider using mindfulness apps: Tools like One Sec can help older kids be more intentional about their app usage. It prompts users to take a deep breath and select a reason before opening blocked apps, encouraging mindful engagement.

2. Make a Daily Plan

Creating a daily plan helps kids understand when they can use screens and when to engage in other activities. This structure reduces conflicts and keeps children active throughout the day.

Here's how to make an effective daily plan:

1. Set a consistent wake-up time: Start the day at the same time each morning to establish a routine.

2. Include morning activities: Add tasks like making the bed, getting dressed, and eating breakfast.

3. Schedule physical activities: Plan for at least 30 minutes of exercise or outdoor play. This could be riding bikes, walking, or swimming.

4. Add educational time: Include 20 minutes of reading and some math practice.

5. Plan creative activities: Set aside time for writing, drawing, or crafts.

6. Assign chores: Include daily or weekly household tasks.

7. Allow for screen time: Set specific periods for device use, such as after completing other activities.

8. Set a bedtime routine: End the day with calm activities and a consistent bedtime.

Here's a sample daily plan:

Time	Activity
8:00 AM	Wake up, make bed, get dressed
8:30 AM	Breakfast
9:00 AM	30 minutes of outdoor play
10:00 AM	20 minutes of reading
10:30 AM	Math practice
11:00 AM	Creative time (writing or drawing)
12:00 PM	Lunch
1:00 PM	Chores
2:00 PM	1 hour of screen time
3:00 PM	Outdoor play or structured activity
5:00 PM	Family dinner
6:00 PM	Family game or activity
7:00 PM	30 minutes of reading
8:00 PM	Bedtime routine

Ash Brandin, known as The Gamer Educator, suggests:

"Ultimately, we want our kids to enjoy screens, especially if we're gamers ourselves. Thankfully, screens can be a part of a child's life without being the center of their life, and a predictable routine can help set them up for balanced success."

3. Be a Good Example

Parents play a crucial role in shaping their children's screen time habits. By modeling healthy digital behavior, you can help your kids develop a balanced approach to technology use.

Here are some practical ways to set a good example:

1. Put your phone away during family time

   • Keep devices out of sight during meals and family activities
   • Show your kids that face-to-face interactions are more important than screens

2. Create tech-free zones

   • Designate certain areas of your home as device-free, such as bedrooms or the dining room
   • This helps establish boundaries and promotes better sleep hygiene

3. Set daily tech-free times

   • Implement periods each day when the whole family unplugs
   • Use this time for meaningful conversations, outdoor activities, or non-screen hobbies

4. Manage your notifications

   • Turn off non-urgent alerts to minimize distractions
   • Show your children that you're not constantly at the mercy of your device

5. Engage in screen-free activities together

   • Demonstrate a balance between digital and real-life pursuits
   • Participate in outdoor play, board games, or creative projects as a family

6. Use screens purposefully

   • When you do use devices, explain to your kids why and how you're using them
   • Show them that technology can be a tool for learning, creativity, or staying connected with loved ones

7. Track your own screen time

   • Use your phone's built-in screen time features to monitor your usage
   • Share your goals and progress with your children to encourage open discussions about healthy tech habits

By consistently modeling these behaviors, you'll help your children develop a healthier relationship with technology. Remember, your actions speak louder than words when it comes to screen time habits.

"Kids learn how to use technology by watching their parents and caregivers, so model healthy habits early." - Common Sense Media Editors

This approach not only benefits your children but can also improve your own digital well-being and family dynamics.

4. Create No-Screen Areas and Times

Setting up screen-free zones and periods in your home is a powerful way to balance screen time and physical activity for kids. Here's how to make it work:

1. Designate screen-free spaces

Pick areas in your home where screens are off-limits. Common choices include:

• Bedrooms
• Kitchen
• Dining room

By keeping devices out of these spaces, you reduce the temptation for unnecessary screen use and promote face-to-face interactions.

2. Establish screen-free times

Choose specific periods during the day when screens are not allowed. For example:

• During meals
• 1 hour before bedtime
• Family game nights

These screen-free times help improve sleep habits and strengthen family bonds.

3. Set clear rules

Make sure everyone understands and follows the no-screen rules. Post them in visible areas as reminders.

4. Offer alternatives

Provide engaging screen-free activities to keep kids busy during no-screen times. Some ideas:

• Board games
• Outdoor play
• Arts and crafts
• Reading books

5. Use screen limit apps

Apps like FamilyTime can help manage and track screen time, making it easier to stick to your rules.

6. Lead by example

Parents should follow the same rules to show kids the importance of balancing screen time and other activities.

"We recommend limiting screen time to one hour per day. According to the American Academy of Pediatrics, young children who played with traditional toys and blocks, interacted better with caregivers in terms of speech and communication than those using electronics." - Paul Weber, MD, of The Pediatric Group, a Premier Physician Network practice.

5. Get Kids Outside

Getting kids outside is a key way to balance screen time with physical activity. Here are some fun ideas to encourage outdoor play:

Backyard Adventures

Turn your backyard into an exciting playground:

• Set up a tent for "camping"
• Create a DIY obstacle course with jump ropes and hula hoops
• Organize a backyard scavenger hunt

Nature Exploration

Help kids connect with nature:

• Go on a bug hunt with magnifying glasses
• Take nature walks and collect items for a collage
• Plant a small garden together

Neighborhood Fun

Engage with the community:

• Organize a bike parade with decorated bikes
• Set up a "water balloon dodgeball" game
• Plan a neighborhood game night with kickball or capture the flag

Make It Interesting

Spice up outdoor time:

• Use glow sticks in bottles for nighttime bowling
• Create a slip 'n slide with plastic sheeting and a hose
• Play "Duck, Duck, Splash" using water spray bottles

To track progress and make outdoor time more engaging, try the "Screen-Free Kids: Get Outside Challenge." This BINGO-style challenge offers prizes for completing rows of outdoor activities.

"Encouraging outdoor play in young children helps develop a healthy attitude about maintaining an energetic adult lifestyle."

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6. Choose Active Screen Time

Screen time doesn't have to mean sitting still. By picking activities that mix digital engagement with physical movement, you can help your kids stay active while enjoying their devices.

Here are some ways to make screen time more active:

1. Dance it Out

Create a family dance playlist using music streaming apps or YouTube. Take turns choosing songs and have a dance party in your living room. This gets everyone moving and laughing together.

2. Try Active Video Games

Games like Just Dance, Zumba Burn it Up!, Mario Kart Live, and Mario Tennis Aces get kids off the couch and moving. These games can be a fun way for the whole family to be active together.

3. Use Fitness Apps and Videos

Apps and online platforms offer kid-friendly workouts:

• GoNoodle: Short, interactive activities for grades K-5
• The Body Coach TV: Joe Wicks' YouTube channel has "Kids Workouts to Do at Home"
• Cosmic Kids: Yoga and mindfulness videos for children

4. Make Movie Time Active

Turn watching shows or movies into a chance to move:

• If a character gets in a car, kids jump like frogs for 30 seconds
• During nature shows, kids can move like the animals they see
• After superhero movies, kids can act out their own superhero scenarios

5. Create Movement Challenges

Use screens to set up physical challenges:

Challenge	Description
Shuttle Runs	Set markers 30 feet apart. Kids run back and forth, picking up markers.
X-Circuit	Create a circuit with 6 fitness activities. Kids complete the circuit in 2 minutes.
Timed Scavenger Hunt	Hide 5 tennis balls with exercises written underneath. Kids find and do the exercises in 5 minutes.

7. Suggest Other Activities

To help kids step away from screens, introduce them to fun, engaging alternatives. Here are some ideas to get them moving and thinking:

Outdoor Adventures

• Go on a bug hunt in the backyard
• Have a nature walk, looking for yellow or fuzzy things
• Set up a backyard obstacle course

Creative Projects

• Make friendship bracelets with embroidery floss
• Draw comics or create a family newspaper
• Build with Popsicle sticks or cardboard

Physical Fun

• Organize a spontaneous dance party
• Play classic games like tag or hide-and-seek
• Try geocaching for a real-world treasure hunt

Kitchen Experiments

• Involve kids in making snacks or simple meals
• Create a snack board with different fruits and veggies
• Bake cookies or cupcakes together

Science and Nature

• Plant seeds and start a small garden
• Collect and identify leaves or bugs
• Set up simple science experiments

Pediatric psychologist Kate Eshleman, PsyD, says:

"Thinking outside the box is the best way to minimize the amount of time your kids spend staring at their device of choice."

To make these activities more appealing:

1. Let kids choose: Give them options and let them pick what sounds fun.
2. Join in: Show enthusiasm by participating alongside them.
3. Rotate activities: Keep things fresh by introducing new ideas regularly.

8. Plan Active Get-Togethers

Organizing playdates focused on physical activities is a great way to balance screen time and keep kids moving. These get-togethers provide a fun, social environment for children to stay active while building friendships.

Here are some ideas for active playdates:

1. Outdoor Adventures

   • Set up a scavenger hunt in a local park
   • Create an obstacle course in your backyard
   • Organize a group bike ride

2. Sports and Games

   • Host a mini-soccer tournament
   • Plan a relay race with different stations
   • Set up a water balloon toss (perfect for hot days)

3. Indoor Activities

   • Visit a trampoline park
   • Go to an indoor sports complex
   • Have a dance party with upbeat music

To make these playdates more engaging:

• Let the kids help plan the activities
• Rotate between different types of get-togethers to keep things fresh
• Include healthy snacks to refuel after physical play

Remember to tailor activities to the ages and interests of the children involved. For younger kids, simple games like tag or hide-and-seek can be perfect. Older children might enjoy more structured sports or complex obstacle courses.

9. Use Tech to Track Activity

Kids' fitness trackers can turn physical activity into a fun game. These devices monitor steps, sleep, and other activities, encouraging children to move more.

Here are some top options:

Tracker	Price	Key Features
Fitbit Ace 3	$80	Steps, sleep tracking, move reminders, parent view app
Garmin vívofit jr. 3	$90	60-minute activity goals, rewards, 1-year battery life
BIGGERFIVE Smart Watch	$10 off	Pedometer, heart rate monitor, sleep tracker

The Fitbit Ace 3 stands out with its 8-day battery life and water resistance up to 50 meters. It lets kids challenge friends and family to step competitions, making exercise more engaging.

The Garmin vívofit jr. 3 offers unique features like chore management and educational quizzes tied to activity goals. Parents can set up virtual coin rewards for completing tasks, which can boost motivation.

For a budget-friendly option, the BIGGERFIVE Smart Watch provides basic tracking features at a lower price point.

To make the most of these devices:

• Set daily step or activity goals with your child
• Use the companion apps to track progress together
• Celebrate when they reach milestones

10. Teach Kids About Digital Health

Teaching children about digital health is key to helping them balance screen time and physical activity. Here's how to do it:

Explain the effects: Talk to kids about how too much screen time can impact their health. For example, the American Academy of Pediatrics found that children who spend more than two hours a day on screens tend to score lower on language and thinking tests.

Set clear guidelines: Use the AAP's recommendations as a starting point:

Age Group	Recommended Screen Time
Under 18 months	Very limited, with adult supervision
18-24 months	Limited to high-quality content with adult
2-5 years	Up to 1 hour per day of quality programming
6 years and older	Set consistent limits based on family needs

Promote balance: Encourage kids to engage in other activities. Dr. Jennifer F. Cross, pediatrician at NewYork-Presbyterian Komansky Children's Hospital, states:

"There is emerging evidence that there may be some structural brain changes associated with greater exposure to screen time as a young child."

To counter this, suggest alternatives like outdoor play, reading, or board games.

Use tech positively: Show kids how technology can support their health. For instance, fitness trackers can make physical activity fun by turning it into a game.

Model good habits: Set an example by managing your own screen time and engaging in physical activities with your children.

Conclusion

Balancing screen time and physical activity for kids is a challenge many parents face. By following these 10 tips, you can help your children develop healthy habits that will benefit them now and in the future.

Remember:

• Set clear limits on screen time based on age
• Create a daily plan that includes both screen time and physical activities
• Lead by example and engage in active pursuits with your kids

The American Academy of Pediatrics recommends:

Age Group	Daily Screen Time Limit
Under 18 months	None (except video chats)
18-24 months	Limited, high-quality content with adult supervision
2-5 years	Up to 1 hour
6+ years	Consistent limits based on family needs

Physical activity is key for children's health. The Centers for Disease Control and Prevention advises:

Age Group	Daily Physical Activity
3-5 years	3 hours
6-17 years	1 hour or more

By encouraging outdoor play, sports, and family activities, you can help your kids stay active and healthy. Use technology as a tool, not a crutch. Apps and fitness trackers can make exercise fun and engaging for children.

Lastly, teach your kids about digital health. Explain how too much screen time can affect their well-being and help them make informed choices. With these strategies, you can create a balanced lifestyle that promotes both physical and mental health for your children.

FAQs

How to balance screen time and physical activity?

Balancing screen time and physical activity for kids can be tricky. Here's a quick guide:

1. Set clear limits: Establish daily screen time allowances based on age.

2. Create screen-free zones: Keep devices out of bedrooms and dining areas.

3. Encourage active screen time: Choose interactive games or exercise videos.

4. Schedule outdoor activities: Plan regular family walks or playground visits.

5. Lead by example: Participate in physical activities with your kids.

6. Use tech wisely: Employ apps or fitness trackers to make exercise fun.

7. Promote non-screen hobbies: Support interests in sports, reading, or creative pursuits.

Remember, the goal is to find a healthy mix that works for your family. The CDC recommends:

Age Group	Daily Physical Activity	Daily Screen Time Limit
3-5 years	3 hours	Up to 1 hour
6-17 years	1 hour or more	Up to 2 hours

Dr. Samina Yousuf, an OSF HealthCare pediatrician, warns:

"Studies are showing links between excessive screen time and various physical and mental health issues in children, such as obesity, depression, behavioral issues and anxiety."