The average American child spends 26 hours a week in front of the television, and children start watching television earlier than in the past. Television is often used as a “babysitter,” or children may have a television in their bedrooms, so parents lose control over what and how much television is watched, and do not spend enough family time with their children.

Common sense tells us that spending a lot of time in front of television is unhealthy, and research supports that instinct. There is evidence that television viewing is associated with higher consumption of junk food, promoting higher caloric intake. Watching television in a sedentary way along with a higher caloric intake promotes obesity, hence low self-esteem and other health problems associated with excess weight. Some problems are immediate, others arise in adulthood. Studies show that violence on television promotes aggression in real life in children and can even lead to the development of ADHD and increase risk behaviors in adolescents.

What can parents do to prevent these harmful effects of television? It is simple. Turn off the television and encourage playing! The first two years of your child’s life represent a critical window for neurodevelopment. Children should not be allowed to watch television during this time. Instead, they should play with age-appropriate toys that will help them develop manual dexterity and imagination.

After 2 years of age, children should watch no more than 1 to 2 hours of television (that includes computer time too!). The American Academy of Pediatrics says that constant TV viewing for more than 1 to 2 hours a day can cause behavior and attention problems during sleep, so experts recommend putting a limit on how long children watch TV .

Studies show that it is easier to decrease sedentary behaviors than to increase physical activity. Once parents put a limit on television / computer time, children will be more active. However, parents need to be a little more proactive in increasing their children’s physical activity by scheduling playtime that involves physical exertion.

A child should never have a television in his bedroom, as it promotes watching too much television and separates the child from the family. Also, when a child has a television in their room, parents lose control of what and how much television their child watches. Television should be used as an educational tool for older children. Parents should select the shows they would like their children to watch, watch them together as a family, and use them as a starting point for discussions. The American Academy of Pediatrics recommends the following to help your child develop positive viewing habits:

1. Set limits. Limit your children’s use of television, movies, and video and computer games to no more than 1 to 2 hours per day. Don’t let your children watch TV while they are doing homework. Do not put a television in your child’s room.

2. Plan what to watch. Instead of flipping through channels, use a program guide and TV ratings to help you and your children choose which shows to watch. Turn on the TV to watch the program and turn it off when finished. Or use a DVR like TiVo to record only the shows your child can watch. You can also skip the commercials!

3. Watch television with your children. Whenever possible, watch television with your children and talk about what they watch. If your children are very young, they may not be able to tell the difference between a show, a commercial, a cartoon, or real life. Be especially careful with “reality-based” programs. Most of these programs are not appropriate for children.

4. Find the correct message. Some television shows portray people as stereotypes. If you see this, talk with your children about the real-life roles of women, the elderly, and people of other races.

5. Help your kids resist commercials. When your children ask for things they see on television, explain that the purpose of commercials is to make people want things they may not need.

6. Look for kid-quality videos and DVDs. There are many quality videos and DVDs available for children. Check reviews before buying or renting shows or movies.

7. Give other options. Watching television can become a habit for your children. Help them find other things to do, such as playing games, reading, learning a hobby, sport, instrument, or art, or spending time with family, friends, or neighbors.

8. Set a good example. As a role model, limiting your own television viewing and choosing shows carefully will help your children do the same.

9. Express your views. When you like or dislike something you see on television, make yourself heard. Stations, networks and sponsors pay attention to letters from the public. If you think a commercial is misleading or inappropriately directed at children, please write the name of the product, the channel, and the time you viewed the commercial and describe your concerns.