Sedentary Behaviour for Children
Sedentary behaviour is time when children are doing very little physical movement. This includes sitting for long periods of time in a car, watching television or playing on tablets, computers, or phones. Help children sit less and stand up for better health.
What are the recommendations for sedentary time for children?
The 24-hour movement guidelines for children and youth recommend no more than 2 hours per day of recreational screen time and limited sitting for extended periods.
Being less sedentary can help children:
- Do better in school
- Improve their self-confidence
- Have more fun with their friends
- Improve their fitness
- Have more time to learn a new skill
- Maintain a healthy body weight
Screen time for children
The Canadian Health Measures Survey reported that only 24% of both children aged 5 to 11 and 12 to 17 years met the guideline of two hours or less of recreational screen time per day.4 The Canadian 24-Hour Movement Guidelines recommend that for children no more than two hours per day. Recent research has uncovered a link between screen time and anxiety and depression in children and youth.
Tips for reducing screen time for children
- Establish family rules around screen time.
- Practice and plan for reducing screen use.
- Support alternatives to screen use such as outdoor active play.
- Keep bedrooms screen free.
- Role model healthy and positive use of the internet and screens.
- Keep meal and snack times screen free.
Tips for children to sit less
- Try walking or riding your bike to school - start or join a walking school bus in your area.
- Plan for after school activities such as outdoor play. Don't let screen use become the go to activity.
- Try active family games in the evening such as soccer or skating instead of video games in front of the TV screen.
- Stop on long car trips for a stretch or playtime.
Resources:
- ParticipACTION Build Your Best Day: An interactive web tool that helps students learn about the Canadian 24-Hour Movement Guidelines in a fun way
- Canadian 24-hour movement guidelines for children and youth
- ParticipACTION
- ParticipACTION 2016 Report Card
- Canadian Pediatric Society - Active Kids Healthy Kids
- Strategies for Parenting Children
- Sit less, move more (video) - Canadian Paediatric Society