Screen Time

张祖平

“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.

“屏幕时间”指的是在屏幕前的活动，例如看电视、电脑办公或者玩视频游戏。屏幕时间是久坐的活动，意味着你坐下来的时候体能是不活跃的，屏幕时间体能消耗得极少。

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.

大部分美国孩子每天花3个小时看电视。各种屏幕时间都加起来，每天总共5到7个小时。

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“屏幕时间”会：

让你的孩子晚上难以入睡;

增加你的孩子注意力出现问题、身心焦虑和意志消沉的风险;

增加你的孩子体重增加（肥胖）的风险。

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.

“屏幕时间”增加你孩子肥胖的风险，是因为：

坐着看屏幕时，体能并不活跃;

商品和其他屏幕广告会导致选择不健康的食物。大部分时间，广告中针对儿童的食物富含糖、盐或脂肪;

当他们看电视的时候，孩子们会吃更多的食物，特别当他们看到食品广告时。

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.

电脑可以帮助孩子们的学业，但是上网花太多的时间浏览Facebook、YouTube视频被认为是不健康的屏幕时间。

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.

“屏幕时间”指南：

2岁以下的儿童不应该有屏幕时间;

2岁以上的儿童每天的屏幕时间限制在1至2小时内;

不管广告怎么说，针对低龄儿童的广告不益于孩子的成长发展。

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.

如何减少“屏幕时间”：

对于一些儿童来说，把屏幕时间减少到每天2个小时是很困难的，因为电视可能成为他们日常生活的重要组成部分。但是你可以告诉孩子：久坐如何影响健康，并告诉他们做能让自己变得更健康的事情。

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.

减少“屏幕时间”：

把孩子卧室里的电视或者电脑搬走;

不允许孩子在吃饭或者做家庭作业的时候看电视;

看电视或者用电脑的时候不让孩子吃东西;

不让电视成为背景噪音。相反地，打开收音机，或者取消背景噪音;

提前决定好看什么节目。节目结束时，关掉电视机;

建议进行其他的活动，例如家庭棋盘游戏、猜谜语或外出散步;

做一个记录，记下在屏幕前花了多少时间。努力花相同的时间做体能运动;

如果很难做到不打开电视，试试使用睡眠功能，让电视机自动关机;

向你的家庭成员发出挑战：一周不看电视，或者不从事“屏幕时间”的活动。找时间来让你动起来，燃烧你的脂肪吧！