An average person spends around 7 hours a day in front of screens, whether it’s phones, laptops or TVs. Although technology has made life easier, there’s a hidden cost that often goes unnoticed: the toll it takes on our health and well-being. Kids find it harder to focus, adults feel drained after endless hours of meetings and families end up spending more time staring at devices than talking to each other.
So, how much screen time is “too much,” and what does it really do to our minds and bodies? Read this blog to know the health impact of excessive screen time.
What counts as screen time?
Screen time is the time spent looking at screens like TVs, smartphones, tablets or computers. This includes watching shows, playing games, using social media, browsing the internet, working and even doing schoolwork on devices. Screen-based activity is known as sedentary activity, and very little energy is used while using devices.
Guidelines & age-based limits of screen time
Excessive screen time impacts people of all ages, so a limit must be set. Here are some general guidelines:
- Children (2-5 years old): Screen time should be avoided completely for this age group, as it is time for brain development. If given, it should not exceed 1 hour, and they should never be allowed to watch alone.
- Children and teens (6-18 years old): Not more than 2 hours should be given. If exceeded, it can result in an increased risk of obesity and mental health issues.
- Adults (19-64 years old): There is no such limit for adults, but limiting screen time is advisable by doctors to avoid health issues like eye strain, heart disease, stress and anxiety.
- Older Adults (65+ years old): Limit recreational screen time to 2-3 hours daily. Excessive use may worsen chronic conditions, affect cognitive health and increase social isolation, impacting overall well-being.
Physical effects of excessive screen time
There are adverse effects of screen time on adults and kids that can lead to many health problems, such as:
- Using screens before bed can disrupt sleep by affecting the brain’s sleep cycle.
- Long hours of sedentary screen use can increase the risk of obesity.
- Poor posture during screen use can cause neck, shoulder and back pain.
- Exposure to violent content may lead to aggressive behaviour in children.
- Spending long hours in front of a screen can lead to digital eye strain, including dry eyes, blurred vision and headaches.
Risks of excessive screen time for adults & kids
Adults and children both face the risks due to the ill effects of excessive screen time. It can negatively impact mental health, causing depression, anxiety, stress and low self-esteem, particularly in children and teens.
In children, it may impair cognitive development, affecting attention, memory and language skills, and contribute to behavioural issues due to reduced face-to-face interaction. Academic performance can also decline, as kids using screens for over two hours daily often show lower thinking and language scores.
Additionally, both children and adults may experience social isolation and weakened real-life social skills.
Tips to reduce excessive screen time
The impact of screen time on health and daily life can be reduced by following these simple yet effective tips:
- Fix daily screen time limits and stick to them.
- Take short breaks every 30-40 minutes when using devices.
- Avoid using screens during meals and before bedtime.
- Replace screen time with physical activities like hiking, walking, exercise or hobbies.
- Use apps or built-in features to track and control screen usage.
Conclusion
Excessive screen time affects our lives in many ways, from eye strain to poor body posture to stress levels and sleep problems. If you experience health issues related to prolonged screen use, it is advisable to consult a healthcare professional. To manage the cost of such consultations and treatments, having a health insurance policy can be beneficial.
These policies provide financial support based on their terms and conditions and offer different coverage options. For instance, you can choose an individual health insurance plan for personal needs or a family floater plan to cover multiple members under a single policy.
FAQs
Screen time is time spent using digital devices such as televisions, computers and smartphones for entertainment, work or education.
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How to reduce screen time?
Set routines, encourage playing outdoor games, keep your device out of your room and set a time limit on your device to avoid excessive use.
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Does it affect your sleep?
Some studies and medical research say that blue light from devices can delay your sleep and disrupt sleep quality in children and adults.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.