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For many of us, limiting our computer usage and getting away from all screens can be a challenge. That means TV screens, computer monitors, and even the handheld devices we use for checking e-mail, listening to music, watching TV, and playing video games on the go. Health experts say screen time at home should be limited to two hours or less a day, unless it’s work- or homework-related. The time we spend in front of the screen could be better spent being more physically active and setting a good example for our families. When it comes to kids—parents and caregivers should not only set a good example, they need to set rules that limit kids’ computer time, TV watching, and video game playing to reduce how much time is spent in front of a screen.

To maintain cardiovascular health, 2,000-3,500 calories should be burned each week through aerobic exercises, such as biking, running, snowboarding, skateboarding, surfing or rollerblading. Thirty to forty-five minutes a day, five or six days a week is sufficient to acquire these health benefits. Exercise beyond 3,500 calories per week, however, leads to decreased physical benefits and increased risk of injury. Click here to get more information on muscle dysmorphia, a condition in which a sufferer engages in compulsive weight-bearing exercises.

Research by the Henry J. Kaiser Foundation has shown that setting rules about media use is a challenge for many parents/caregivers. In 8– to 18–year–olds However, the same study also demonstrated that when parents set ANY media rules, children's media use is almost three hours lower per day.
 * 28 percent said their parents set TV–watching rules
 * 30 percent said their parents set rules about video game use
 * 36 percent said their parents set rules about computer use

(//Source//: Henry J. Kaiser Foundation, "Generation M2: Media in the Lives of 8-18 Year olds," January 2010) Children ages 8–18 spend the following amount of time in front of the screen, daily: These data lie in stark contrast to the 25 minutes per day that children spend reading books.
 * Other Screen-Time Statistics**
 * Approximately 7.5 hours using entertainment media
 * Approximately 4.5 hours watching TV
 * Approximately 1.5 hours on the computer
 * Over an hour playing video games

Today's youth also have the following media in their bedrooms:


 * More than one–third have a computer, and Internet access
 * Half have video game players
 * More than two–thirds have TVs
 * Those with bedroom TVs spend an hour more in front of the screen than those without TVs

If parents are able to reduce how much screen time their children have, they might set some rules for themselves. Diet is a big part of it too. If you do exercise but you eat poorly, you could become "pudgy," or slightly overweight but not morbidly obese. Exercising by itself will not prevent obesity. A person must control their food intake. If a person goes to McDonald’s everyday for the next month and eats a Big Mac, after that month he or she may have gained a couple of pounds and is starting to look like a big Mac in their waist band. McDonald’s officials claim that three meals a week in their restaurants is perfectly acceptable. After eating three meals at McDonald’s, what is your body trying to break down? It is trying to digest grease, refined flour and a jumbo shot of sugar. That calls for a heart attack or a clogged artery. By having all of these fast food stands around in addition to our busy lifestyles, our nutritional choices suffer by making wrong choices and by eating what tastes good. According to a study conducted on a group of pre-adolescent girls, by increasing consumption of fruits and vegetables and reducing the intake of fatty foods, the prevalence of obesity was reduced. Recently, in order to get children and adults to eat healthier, vending machines and cafeteria lines have been offering fruits and vegetables or other nutritious foods.

Screen time isn't the only thing you should limit. Over exercising does happen and can have deadly effects. Those who compulsively exercise often work out to attain a temporary sense of power and self-control. Some over-exercisers are also anorexic or bulimic, and cope with their emotions and anxiety through excessive exercise in addition to their eating disorder. Participation in athletics or dance can also play a role, as coaches, parents, and other participants stress that being thin is necessary to succeed with the activity. Those involved in sports or dance may also receive a great deal of praise for being so “fit and trim” which can fuel the destructive behavior. Over-exercisers typically work out beyond the limits of safety. They will find ways to work out even if it means cutting school, taking time off from work, getting too little sleep, or missing social events. Sufferers typically feel severe guilt when they cannot exercise, and rarely consider their workouts fun or enjoyable.