In today's tech-driven world, it’s no surprise that many parents find themselves asking:
"How can I get my child to be more active and spend less time on screens?"
Balancing screen time with physical activity isn’t always easy, especially when screens are so accessible, entertaining, and often necessary. But creating that balance is essential for your child’s health, development, and emotional wellbeing. Here's why movement matters and how you can encourage more of it in everyday life.
Physical activity in childhood isn’t just about burning energy, it plays a vital role in healthy development. Regular movement helps children:
- Build strong bones, muscles, and joints
- Develop balance, coordination, and motor skills
- Improve focus, memory, and mood through the release of feel-good hormones
- Maintain a healthy weight and regulate natural appetite
- Sleep better at night, which supports overall mental and physical health
- Form lifelong healthy habits that continue into adulthood
When kids move more, they feel better, and they’re more equipped to learn, play, and engage with the world around them.
The impact of too much screen time
Screens aren’t the enemy, but too much of a good thing can create challenges. While educational and creative digital tools have their place, excessive screen use has been linked to:
- Physical health problems (like poor posture, eye strain, and lack of exercise)
- Emotional and behavioural difficulties
- Reduced social skills and imaginary play
- Decreased academic performance and attention span
As with all things, balance is key.
What counts as screen time?
When we talk about screen time, it includes any time a child is in front of a screen, not just watching TV. This covers devices such as televisions, computers, game consoles, tablets, and smartphones. Whether they’re watching a movie, playing video games, scrolling on a phone, or using an app, it all adds up.
Understanding what counts as screen time helps parents track it more accurately and set consistent boundaries across all devices.
Tips to help reduce screen time and get kids moving
You don’t need to cut out screens entirely, but setting healthy boundaries and promoting active alternatives can make a big difference.
Here are practical strategies:
- Create clear screen-time boundaries: Use recommended screen-time guidelines based on your child’s age and stick to them.
- Use tools to support limits: Timers, screen-time tracking apps, or scheduled access help kids know what to expect.
- Designate screen-free zones: Keep bedrooms, dining tables, and the hour before bed screen-free to improve sleep and connection.
- Model healthy habits: Kids mimic what they see—if you're active and present, they're more likely to be too.
- Prioritise outdoor play: Make it easy and inviting to go outside—whether it’s a walk, backyard time, or a trip to the park.
- Offer engaging alternatives: Puzzles, crafts, cooking, building, books, and board games are great screen-free options.
- Avoid using screens as rewards: Instead, allow screen time to be “earned” through outdoor play, helping with chores, or other constructive behaviours.
What screen time is most beneficial?
When your child is on a device, choose high-quality, age-appropriate content that encourages learning and creativity such as:
- Educational apps and games
- Creative tools for drawing, music, storytelling
- Active games like Just Dance or Ring Fit Adventure
- Building and coding platforms like Minecraft or Scratch Jr.
- Audio content – eBooks, audiobooks, and podcasts can be a screen-light option
Top tip – make it fun and family focused!
Your child doesn’t just want screen time, they want you. Making screen-free time engaging and shared is key. Something as simple as 30 minutes of family playtime or a walk after dinner can spark connection and build lasting habits.
The most powerful way to reduce screen time? Replace it with something your child enjoys.
How much screen time is recommended for kids?
Knowing how much screen time is appropriate can help guide your family’s habits. Current guidelines recommend:
- Ages 0–2 years: No screen time at all, except for video chatting. At this age, focus on active play and hands-on toys that support motor and sensory development.
- Ages 2–5 years: Less than 1 hour per day of high-quality, supervised screen time. This supports better sleep, emotional regulation, and brain development.
- Ages 5–12 years: Less than 2 hours per day, not including screen use for homework. Balance is essential, prioritising physical activity, sleep, and social interaction outside of screen time is key to healthy growth.
Keeping screen time within these limits can support better mood, sleep, learning, and long-term health.
You don’t need to overhaul your family’s routine overnight. Instead, pick one realistic change and commit to it. Maybe it’s screen-free meals or a weekend nature walk. Every step counts, and small changes truly do make a big difference.
If you’re unsure where to start, try asking your child:
“What fun thing can we do together instead of watching a show tonight?”
Their answer might surprise you.
Need expert support?
Our Child Healthy Lifestyle Team offers ‘Healthy Eating Healthy Kids’ workshops for parents of kids aged 1-6 years. Topics include sleep, picky eaters, screen time, food and plate ideas, activity & behaviour.
Upcoming dates: Monday 16th September, Monday 17th November
Location: Maroochydore Community Health Hub
Time: 9.30 am - 11.30 am