Unplug This Summer:
3 Easy Ways to Cut Screen Time​
By Scott A. Wellmann, MD
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School’s out, the days are long, and summer has officially arrived in Alaska, which means more sunshine, more free time and yes … more battles over screen-time. When school routines fade and daylight stretches far past bedtime, it can be hard to keep kids moving and off the couch. But a few small changes can make a big difference.
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Research shows the average 8-year-old spends about eight hours a day on screens, and for teens, that number climbs to more than 11 hours. While it may not be easy to unplug, setting screen-time limits and encouraging daily activity are two great things you can do for your child’s health.
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According to the American Heart Association, children and teens ages 6-17 should get at least 60 minutes of moderate to vigorous physical activity each day. But that movement doesn’t have to happen all at once. Short bursts of activity throughout the day can still add up to big benefits for their heart, brain and body.
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So how do you keep your kids active without eye rolls or screen-time standoffs? Start small.
Here are three simple strategies to help your family find a healthier balance this summer.
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Put movement on the agenda
Take a look at your family’s weekly schedule and build in dedicated time for activity. This does not mean intense workouts. Consider a walk after dinner, a dance party or a family bike ride. Planning ahead helps make movement a priority, not an afterthought. Putting an activity on the calendar helps everyone commit to it. -
Move together
Kids are more likely to be active when the adults in their lives are active too. Lead by example and make it a family affair. It doesn’t have to be complicated: shoot hoops in the driveway, explore a new hiking trail or get out in the garden. Focus on doing something fun together and kids will consider the activity a treat rather than a chore. When activity feels like quality time, it’s much easier to say yes. -
Take it outside
We are lucky to live in a state with an abundance of opportunities for outdoor activity, especially in the summer. Simply getting outside can be an effective first step in breaking away from the allure of the screens. Nature has a way of drawing kids in, so head to a playground or trail, go fishing or just let kids run, climb and explore outside. Fresh air and movement? That’s a win-win!​
Still not sure where to start? Ask your kids what activities they’d like to try or visit the American Heart Association's Kids Heart Challenge Parents Corner for inspiration.
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With a little creativity and all of our extra daylight, your summer can be full of heart-healthy adventures and fun memories.
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Scott Wellmann is a pediatric cardiologist who has been practicing in Alaska for over 25 years. He serves as the medical director of Providence Alaska Children's Hospital and the medical director of Alaska Children’s Heart Center.
