Get off your duff for health

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, more than 65 percent of adults in the U.S. are overweight or obese — it is considered a public health crisis. Diseases linked to obese and 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 percent of adolescents watch more than 2 hours of TV each day (also according to the Department of Health and Human Services).

According to the American Heart Association, 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 one-third 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 even though 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.

The American Heart Association recommends that children have no more than 1-2 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. (If you have a hand out for this program, there is a space for you to write your reflections on this next set of questions).

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 American Heart Association recommends that children get at least 60 minutes of exercise everyday. The Department of Health and Human Services recommends about 2 and 1/2 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 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 duff more than you do!

There are two keys to success in getting off your duff: (1) create a movement habit in your life; (2) take it in small steps. According to the Department of Health and Human Services, seemingly small choices can add up to a big difference. This useful link will take you to the DHHS Web site’s Small Steps Program, where there is information for both adults and children: www.smallstep. gov

Here are some ideas to get you started.

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.

Go swimming together

And some easy things you can do to get off your duff:

Stand up while talking on the phone

Enjoy gardening or yard work

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 this is 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 duff more often!

(Annie Kirschenmann has a Master of Science from Hunter College, is a board-certified dance/ movement therapist, Nationally Certified Counselor and a Certified Corporate Business Coach)

Tags: life, health, television, weight