BALANCING SCREEN TIME AND PHYSICAL ACTIVITY
Written by: Cathy Sperrazzo
Tips for Maintaining Health and Wellness
In today's digital age, screens are an integral part of our lives – whether it is for school, work, or entertainment. While technology has its benefits, excessive screen time can have negative impacts on our physical and mental health. The average American spends over 7 hours per day on screens, with adolescence often exceeding this number. For students, balancing screen time with physical activity is crucial for maintaining wellness. Here are some research-backed tips you may find helpful.
1. Set Screen Time Limits
The American Academy of Pediatrics recommends no more than 2 hours of recreational screen time per day for children and teens aged 6 to 18. For adults, taking breaks every 20-30 minutes can reduce eye and body strain.
Tip: Use screen timers to remind you to take breaks and set boundaries, like “no screens during meals” or evening tech-free hours.
2. Incorporate Movement Daily
Experts suggest at least 150 minutes of moderate exercise weekly to reduce the risk of chronic disease. Yet, 80% of adolescents fall short of this goal. It’s not just about cutting down screen time, it is also about increasing physical activity.
Tip: Take short movement breaks during the day. Stretch, walk, or do a 10-minute workout to stay active. This will help reduce stiffness, improve circulation, and boost your mood!
3. Follow the 20-20-20 Rule
Prolonged screen use can lead to eye strain for students and professionals. To prevent this, follow the 20-20-20 rule: every 20 minutes, take a 20-second break, and look at something 20 feet away. This relaxes the eye muscles and helps prevent excessive strain.
Tip: Set reminders for the 20-20-20 rule on your device and adjust screen brightness to reduce strain.
4. Combine Screen Time with Physical Activity
Students who integrate physical activity into their study routines report improved focus and well-being, according to Computers in Human Behavior.
Tip: Use study breaks for activities like walking, dancing, or quick exercises like jumping jacks or squats. Educational apps with movement can also engage younger students.
5. Prioritize Outdoor Time
Spending time outdoors lowers stress, boosts mood, and increases creativity. Research supports the physical and mental health benefits of being in nature.
Tip: Schedule daily outdoor activities like walks in the park, playing sports, or outdoor learning to balance screen time. Reading, drawing or even doing math problems in the fresh air can improve focus and creativity.
6. Model Healthy Habits
Families who engage in regular physical activities together are more likely to build long-term healthy habits. Modeling balanced screen use encourages children to do the same.
Tip: Establish tech-free family times, such as during meals or before bed, and replace them with physical activities like bike rides, playing sports like tennis or pickleball, or walks.
At CMASAS, we support students in maintaining a healthy balance by fostering flexibility in their learning schedules, allowing them to integrate physical activity and wellness practices into their daily routines. Maintaining this balance isn’t just about cutting down on screens—it’s about adopting habits that promote lifelong health and well-being.