More than four hours a day and 160 hours a year: that’s how much television Americans watch and (non-work or school related) computer hours we put in on average. Watching TV is our most popular pastime, and it seems that we spend about as much time talking about it as we do watching. But what we don’t talk about is how all that time in front of the television affects us as individuals and as a society. As an abundance of evidence makes clear, our television habit has serious negative consequences. Excessive TV-watching cuts into family time, harms our kids’ ability to read and perform well in school, encourages violence, and impacts health.

Americans, by and large, do not get enough physical exercise. We spend most of our free time watching television, using a computer or playing video games which promote obesity and its related illnesses. According to Dr. William Dietz, Director of the Division of Nutrition and Physical Activity at the Centers for Disease Control, “The easiest way to reduce inactivity is to turn off the TV set and/or step away from the computer. Almost anything else uses more energy than either of those activities”.

The Centers for Disease Control report that 27 percent of adults are obese nationwide and that obesity and its attendant health risks account for an estimated 300,000 deaths a year. The proportion of young children who are obese jumped from just over 4 percent in 1965 to over 15 percent in 2003. Childhood obesity is a leading factor in the unprecedented rise of Type II (“adult-onset”) diabetes among adolescents.

What’s more, sedentary children risk suffering from other ailments later in life, including chronic pain, heart disease, dizziness, and migraines – as Pete Egoscue has put it, “Children whose movements are limited because they’re spending their time in front of computers or televisions… are at risk of never fulfilling their potential.”

Television and computer use, like any other leisure pursuit, isn’t bad in and of itself. It’s the excess that can lead to physical, mental, and social stagnation. We all need to find ways to limit our daily usage.

Here are some turn-off ideas: (for adults and children)

o        Move your television to a less prominent location

o        Keep the TV off during meals

o        Designate certain days of the week as TV-free days

o        Set limits as to how long each person can watch TV, play video games or use the computer (for non-work or school related activities) each day or each week and ENFORCE them. Health experts recommend two hours or less a day.

o        Do not use television to reward or punish

o        Listen to music or the radio for background noise

o        Provide alternatives such as board games, a walk or a bike ride in the neighborhood, a trip to the zoo, etc.

o        Cancel your cable subscription and use the money for books!

o        Don’t worry if children (or you or your significant other) claim to be bored. Boredom passes and often leads to creativity and action.

o        If you must watch TV at least make it active time by stretching, doing Yoga or Pilates moves or lifting weights while watching or do push-ups, sit-ups or jumping jacks during the commercials.

Spring is a time of renewal. Take advantage of the longer daylight hours and warmer temperatures to renew and refresh your thinking, family relationships, and fitness pursuits by spending less time in front of a screen.