Screen Time

張祖平

“Screen time” is a term used for activities done in front of a screen， such as watching TV， working on a computer， or playing video games. Screen time is sedentary1 activity， meaning you are being physically inactive while sitting down. Very little energy is used during screen time.

“屏幕時間”指的是在屏幕前的活動，例如看電視、電腦辦公或者玩視頻游戲。屏幕時間是久坐的活動，意味著你坐下來的時候體能是不活躍的，屏幕時間體能消耗得極少。

Most American children spend about 3 hours a day watching TV. Added together， all types of screen time can total 5 to 7 hours a day.

大部分美國孩子每天花3個小時看電視。各種屏幕時間都加起來，每天總共5到7個小時。

Too much screen time can：

Make it hard for your child to sleep at night;

Raise your childs risk of attention problems， anxiety， and depression;

Raise your childs risk of gaining too much weight （obesity2）.

太多的“屏幕時間”會：

讓你的孩子晚上難以入睡;

增加你的孩子注意力出現問題、身心焦慮和意志消沉的風險;

增加你的孩子體重增加（肥胖）的風險。

Screen time increases your childs risk of obesity because：

Sitting and watching a screen is time that is not spent being physically active;

TV commercials and other screen ads can lead to unhealthy food choices. Most of the time， the foods in ads that are aimed at kids are high in sugar， salt， or fats;

Children eat more when they are watching TV， especially if they see ads for food.

“屏幕時間”增加你孩子肥胖的風險，是因為：

坐著看屏幕時，體能并不活躍;

商品和其他屏幕廣告會導致選擇不健康的食物。大部分時間，廣告中針對兒童的食物富含糖、鹽或脂肪;

當他們看電視的時候，孩子們會吃更多的食物，特別當他們看到食品廣告時。

Computers can help kids with their schoolwork. But surfing the internet， spending too much time on Facebook， or watching YouTube videos is considered unhealthy screen time.

電腦可以幫助孩子們的學業，但是上網花太多的時間瀏覽Facebook、YouTube視頻被認為是不健康的屏幕時間。

Screen time guidelines：

Children under age 2 should have no screen time;

Limit screen time to 1 to 2 hours a day for children over age 2;

Despite what ads may say， videos that are aimed at very young children do not improve their

development.

“屏幕時間”指南：

2歲以下的兒童不應該有屏幕時間;

2歲以上的兒童每天的屏幕時間限制在1至2小時內;

不管廣告怎么說，針對低齡兒童的廣告不益于孩子的成長發展。

How to decrease screen time：

Cutting down to 2 hours a day can be hard for some children because TV may be such a large part of their daily routines. But you can help your children by telling them how sedentary activities affect their overall health. Talk to them about things they can do to be healthier.

如何減少“屏幕時間”：

對于一些兒童來說，把屏幕時間減少到每天2個小時是很困難的，因為電視可能成為他們日常生活的重要組成部分。但是你可以告訴孩子：久坐如何影響健康，并告訴他們做能讓自己變得更健康的事情。

To decrease screen time：

Remove the TV or computer from your childs bedroom;

Do not allow TV watching during meals or homework;

Do not let your child eat while watching TV or using the computer;

Do not leave the TV on for background noise. Turn on the radio instead， or have no background noise;

Decide which programs to watch ahead of time. Turn off the TV when those programs are over;

Suggest other activities， such as family board games， puzzles， or going for a walk;

Keep a record of how much time is spent in front of a screen. Try to spend the same amount of time being active;

If it is hard not having the TV on， try using a sleep function so it turns off automatically3;

Challenge your family to go one week without watching TV or doing other screen-time activities. Find things to do with your time that get you moving and burning fat.

減少“屏幕時間”：

把孩子臥室里的電視或者電腦搬走;

不允許孩子在吃飯或者做家庭作業的時候看電視;

看電視或者用電腦的時候不讓孩子吃東西;

不讓電視成為背景噪音。相反地，打開收音機，或者取消背景噪音;

提前決定好看什么節目。節目結束時，關掉電視機;

建議進行其他的活動，例如家庭棋盤游戲、猜謎語或外出散步;

做一個記錄，記下在屏幕前花了多少時間。努力花相同的時間做體能運動;

如果很難做到不打開電視，試試使用睡眠功能，讓電視機自動關機;

向你的家庭成員發出挑戰：一周不看電視，或者不從事“屏幕時間”的活動。找時間來讓你動起來，燃燒你的脂肪吧！