More play, less sitting helps children grow up healthy

To grow up healthy, how much play time, screen time and sleep should a young child get in a day?

The World Health Organization (WHO) has some crucial advice. In fact, it released new guidelines for kids under 5 earlier this year.

The takeaway from this review of scientific evidence: Children need to play more, sit less and get enough high-quality shuteye. Together, these three things can help kids:

  • Thrive physically and emotionally.
  • Avoid childhood obesity.
  • Reduce the risk of health problems later in life.

Here’s what WHO advises for each age group under 5:

  • Under 1 year
    • Help your baby be active in a variety of ways. For example, get on the floor and play together—the more, the better. And give babies at least 30 minutes of tummy time (while awake) throughout the day.
    • Limit time in strollers, high chairs and packs. Your child shouldn’t be restrained for more than one hour at a time.
    • Avoid screen time altogether.
    • When not actively playing, read or tell stories to your baby.
    • Your child needs 14 to 17 hours of sleep daily, including naps, until 3 months of age. Then aim for 12 to 16 hours a day.
  • 1 to 2 years old
    • Your child needs at least three hours of active play each day. Some of this time should be spent on high-energy activities, like walking, running or using a playground.
    • Limit time in strollers, high chairs or packs. Your child shouldn’t be restrained for more than one hour at a time. Don’t let your child sit still for a long time either.
    • For 1 year olds, steer clear of screens entirely. For 2 year olds, keep screen time to no more than one hour a day—and less is better.
    • When your child is not actively playing, read or tell stories together.
    • Your child needs 11 to 14 hours of sleep daily, including naps. Try to keep sleep and wake-up times consistent.
  • 3 to 4 years old
    • Your child needs at least three hours of active play each day. At least one hour should be spent on high-energy activities, like swimming, dancing or running around.
    • Limit time in strollers, high chairs or packs. Your child shouldn’t be restrained for more than one hour at a time. Don’t let your child sit still for a long time either.
    • Limit screen time to no more than one hour a day—and less is better.
    • When your child is not actively playing, read or tell stories together.
    • Your child needs 10 to 13 hours of sleep daily, including naps. Try to keep sleep and wake-up times consistent.

Original source: https://pennstatehershey.netreturns.biz/HealthInfo/Story.aspx?StoryId=11066e43-d100-4f75-974b-b8563379e917#.XqHd8NNKhBw