Turn off the TV

Turn It Off. Turning off the TV is a great way to improve your health and your family’s health. Watching less TV helps you to get more exercise and eat a healthier diet. When you watch TV, you sit still for long periods of time. And all those television commercials for fatty, sugary, salty foods also encourage an unhealthy diet. One study found 8 commercials for unhealthy foods during every 10 minutes of TV time.  Did you know? 98 percent of American households have at least one TV The average adult, by the age of 65, will have spent nine years watching TV Children watch an average of 27 hours of TV a week. By age 18, the American child has spent more time watching TV than time in school Studies show that children who watch a lot of TV are more likely to be overweight or obese
	Watching your diabetes? Start by watching less TV. A TV habit can be unhealthy for anyone, but it can be worse for people with diabetes. It's hard to follow a meal plan when you are bombarded with advertisements for foods that aren't good for your blood sugar levels or your heart. Physical activity is an important tool in managing your condition. And there's almost nothing that takes less physical activity than watching TV. Is your TV babysitting your kids? There are many studies that have shown that watching too much TV is bad for kids. Kids are more likely to eat while watching TV than while doing other activities. The more TV children watch, the more likely they are to snack between meals, eat foods they see advertised, and influence what foods their parents buy. Even worse, families who eat while watching TV eat more salt, sodas, and quick-preparation foods and fewer fruits and vegetables.  Other studies show that children who watch less TV are less aggressive, ask for fewer toys, and are less likely to be obese. Children who watch less TV are more likely to be better readers.
Suggestions for Limiting Television For everyone: Take the TV out of the living room.  Put it out of the way, but not in a bedroom Cover the TV with a cloth or close the doors of the entertainment center so the blank screen does not call to you Choose a program to be watched and turn the TV off when it is over Keep track of how much TV you are actually watching and what shows you watch. Try keeping a journal for a week Keep the TV off during meals For families with children: Make a family rule that sets a limit on TV time (2 hours per day maximum) – and stick with it Make one day every week be “no TV day” and plan a fun activity you can do together instead Make sure young children cannot turn on the television by themselves Make sure you always know what your children are watching. Preview shows or watch with your children  Do not use the TV as a reward Limit your own TV watching to set a good example for children In your community: Organize a National Turn Off the TV Week effort in your community or child’s school Ask your child’s day care provider, school, and after-school program what their policies are about TV.  Make sure they understand your values and concerns about your child watching TV while in their care Talk to your neighborhood library or community center about what type of activities they offer or could organize to adults, elders, families, or children.  Offer to volunteer time to help make them happen Learn more about the impact of junk food advertising on children.  Support efforts to limit the ability of companies to advertise to children
Alternatives to Television For adults: Read.  Join a book group at the library. Go for a walk.  (Join a NeighborWalk group.) Join a community organization that needs volunteers.  (Many Boston community centers have volunteer opportunities.) Get moving - borrow an exercise DVD from the library Take up a hobby Do a jigsaw puzzle For families with children: Children can entertain themselves. It is okay for them to be bored sometimes.  It is part of a natural process of leaning to be self-directed and resourceful Provide basic materials for children to create and play with:  Balls, rope, cards, crayons and paper, pail and shovel, etc. Expect messiness. Teach children to clean up their mess when they’re done Let children play in groups, especially multi-age groups. Children of all ages can learn from each other Find playmates for children in your neighborhood More TV-free ideas for children of different ages. Turn off your television for better health – and you just might find more fun in your life.