Research shows that children between the ages of 8 and 18 spend around seven and a half hours in front of a screen per day. And approximately four and a half hours of this time is spent watching television or a movie.

Children five and younger spend approximately two hours in front of a screen daily. And an hour and a half of this time is spent viewing television programs or movies.

Yet the American Academy of Pediatrics (AAP) recommends that children spend just a third of this time in front of a screen. That’s two hours per day, with no screen time for children under two.  

There are a few ways to counteract these concerning statistics. First and foremost, get active. Experts say that much of this problem relates to reduced physical activity due to time spent sitting in front of the television.

Being active doesn’t necessarily mean missing those addictive shows. In fact, there are options to combine the two.

“You can always do core training while watching television,” says Kari Ott, a fitness trainer with a master’s degree in public health. “Pushups, sit-ups, planks, and hovers are great options.”

Try planning physical activity around favorite shows.

“If you have a treadmill, don’t use it as a laundry holding device. Put it in front of your television and use it while you’re watching,” Ott says. “And if you don’t own a piece of exercise equipment, think of those calisthenics you did in junior high. Do wall sits where you put your back against the wall and hold it for 30 seconds using commercials as your timer. Or do jumping jacks, mountain climbers and pretend you’re jumping rope. Again, use commercial breaks to monitor time.”