WHO on screen time and physical activity: what you should know?

Babyment

With accordance to updated World Health Organization (WHO) guidelines, children aged 5 and below are advised to reduce sedentary time spent playing video games or watching television should be reduced in favor of participating in physical activity. In doing so, children can benefit from enhancements in health while developing at optimal levels. However, sleeping is exempted as adequate and quality sleep is essential for enhancing the mental and physical well-being of children.

It is noteworthy that more than 5 million deaths across the world could be attributed to the victims' inability to adhere to recommended physical activity levels. As WHO statistics have revealed; over 23% of adults and a staggering 80% of adolescents are deemed insufficiently physically active. In order to prevent future generations from suffering from similar problems, it is imperative that their healthy physical activity, sedentary behavior and sleep habits are established early on in their lives.' These healthy habits can then serve as a foundation for influencing the individual's growth and development of habits as they mature into adulthood.

Some benefits of physical activity on children can include (Data has been derived from the US Department of Health & Human Services)

1. Improving sleep
2. Promoting development of strong bones, muscles and joints
3. Reducing weight and fat
4. Reducing stress

Via applying WHO's recommendations, children may potentially develop a higher motor as well as improvements in their long-term health and cognitive abilities. This has been corroborated by the Commission on Ending Childhood Obesity, which emphasized on the importance of providing guidelines on how to optimally balance physical activity, sedentary behavior and sleep in young children's lives.

Monitoring the 24-hour activity pattern of children is crucial in maximizing their active playtime and sleep quality while ensuring that inactive screen time is reduced to acceptable levels. However, Sedentary time is not always bad if children are kept away from screens. Beneficial sedentary activities often require caregivers to interact with their wards through reading, storytelling and singing et cetera,

The recommendations and guidelines provided by WHO are as follows:

Infants (< 1-year-old):

Infants that are <1-year-old are advised to be physically active multiple times throughout the day via participating in floor-based activities. If the infant is yet to be mobile, an alternative for them would be to spend at minimally 30 minutes in prone position spread throughout the day while staying awake.

Moreover, parents are to refrain from restraining their children for more than one hour at a time. Examples of restraining include being strapped on a caregiver's back or being tied down to high stools or prams. It is also detrimental for infants to be exposed to excessive time in front of computer or television screens. Beneficial inactive activities that could be implemented are for caregivers to engage in reading or storytelling activities with the infant.

Lastly, infants are advised to have between 14-17 hours of rest (0-3 months old) or 12-16 hours of rest (4-11 months old) through either quality sleep or occasional naps.

Children 1-2 years old:

For children that are 1-2 years old, WHO advises that they spend minimally 3 hours participating in physical activities at varying intensities. The higher the frequency the better.

Parents are also to refrain from restraining their children for more than 1 hour at a time. Sedentary screen time is to avoided for 1 year olds completely avoided for 1 year olds while being moderated to a maximum of 1 hour in the case of 2 year olds. Similarly, quality sedentary activities include reading or storytelling activities with caregivers.

Children that are between 1-2-years of age are also advised to have 11-14 hours of rest via sleeping or quality naps. Sleep and wake-up timings should be regulated however.

Children 3-4 years old:

Children advised to spend minimally 3 hours participating in various physical activities of varying intensity. However, it is noteworthy that children between 3-4 years of age should be spent participating in physical activity of moderate-vigorous intensity for at least 60 minutes. A higher frequency and volume of physical activity is beneficial.

Caregivers are advised to not restrain their children for more than an hour at a time. Likewise, children should avoid sitting for too long. Sedentary time should be minimized with the exception of beneficial sedentary activities such as reading or storytelling sessions with

Last but not least, Children aged 3-4 years of age should sleep soundly for 10-13 hours optimally with regular and consistent sleep and wake-up times.