Sedentary Behaviour for Teenagers

Sedentary behaviour is time when teens are doing very little physical movement.This includes sitting for long periods of time in a car or on a bus, watching television or playing on tablets, computers or phones. Help teenagers sit less and stand up for better health. 

What are the recommendations for sedentary time for teenagers?

The 24-hour movement guidelines for teenagers recommend no more than 2 hours per day of recreational screen time and limited sitting for extended periods.

Being less sedentary can help teenagers:

• Do better in school
• Improve their self-confidence
• Have more fun with their friends
• Improve their fitness
• Have more time to learn new skill
• Maintain a healthy body weight

Screen time for teenagers

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.A 2012-13 COMPASS study found that students in Grades 9 to 12 in Canada spend an average of 8.2 hours per day (494 minutes) in screen-based sedentary behaviour.

The Canadian 24-Hour Movement Guidelines recommend 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 teenagers

• Encourage families to develop household rules around screen time. Examples of this could be Smart Phone Free Zones such as the kitchen.
• Plan activities ahead of time, so that screen time doesn't become the go to activity.
• If possible, avoid screens and media devices in bedrooms.
• Avoid watching screens before bedtime.
• Parents and other family members should model healthy and positive use of the internet and screens.
• Keep meal and snack times screen free!

Tips to help your teenager sit less

• Instead of driving, walk to school with a group of friends from the neighbourhood.
• Limit after school TV watching.  Spend time outdoors instead!
• Instead of video games in the evening, try a new hobby or meet friends.
• Stop on long car trips for a stretch.
• Plan for your screen time use and practice turning off the screens.

Resources:

• Let's make our day harder (video) - Dr. Mike Evans
• 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
• Pediatric Society - Active Kids Healthy Kids - Canadian Pediatric Society 
• Strategies for parenting teenagers