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8 Reasons Why Children Should Not Use Handheld Devices Frequently

8 Reasons Why Children Should Not Use Handheld Devices Frequently

A pediatric occupational therapist, Cris Rowan, hit the headlines last summer when she made a plea for a total ban of handheld devices for all children under the age of twelve! You can imagine the reactions. It really got parents worked up. Of course, Rowan made some very valid points but the real solution is to allow kids to use these handheld devices, but not too often. As usual, the key is finding the right balance as there are all sorts of health and development issues. In this post I want to outline 8 reasons why children should not use these frequently. There is no need for a total ban, except for babies.

1. Children are not turning their brains on.

If you allow a kid to play with her phone, computer games or tablet all day long, what happens? The child will not get enough exercise. Physical exercise is not only good for building muscles but also essential for turning our brains on. This applies especially to children, as outlined by Dr. John Ratey of Harvard Medical School, in his famous book, Spark. The Naperville School District (IL) kids were able to score top grades in the TIMSS (Trends in International Mathematics and Science Study) tests because they were doing regular physical exercise. They came out at number one in science and sixth in math – worldwide! More physical exercise and less use of electronic devices will help to improve grades and also reduce behavior problems.

“What Naperville provides is a powerful case study on how aerobic activity can transform not only the body but also the mind. It also happens to be a wonderful template for reshaping our society.” – Dr. John Ratey

2. Children may be exposed to too much radiation.

The problem with using cell phones and also cordless phones too much is that the brain may be exposed to radiation and this has been linked to cancer. There are no conclusive studies on this but the American Cancer Society says it is advisable to limit cell phone use, especially among young children.

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The best solution is to encourage kids to make shorter phone calls and send more text messages. You could also take out a monthly subscription which will enable you to cut off your kid’s phone in the late evening and early morning. Set the example for your kids by encouraging them to take “tech time-out” especially at mealtimes. Everybody puts their phone in a designated place so that they actually get to talk to each other!

3. Children are not getting enough sleep.

When kids are allowed all their gadgets in the bedroom, this is a guarantee that the blue screen light is going to affect their sleep. There are loads of studies on this and one shows that the kids who have been playing on their tablets or phones just before sleeping, take longer to get off to sleep and do not sleep so well, either.

There is an easy solution to this in that parents can ban all devices from their kids’ bedrooms and make sure that they use their computer time in the common area before actually going to bed. Encourage the reading of bedtime stories and switching off TV one hour before bedtime.

4. Children will take ages to do homework.

Kids might consider multi-tasking cool when they have to do homework. Checking their Facebook account and emails are just part of the normal distracted process. But studies show that it takes four times longer to recognize each new activity, than if you were just concentrating on one task.

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Parents differ in their approaches. Some parents just ban the use of phones during homework and when teens protest that their friends are allowed to do so, they just say “our house, our rules.”

I favor the “interval training” approach. Here teens are asked to try half an hour of homework with no distractions at all from any device. After that, they are allowed to check Facebook and so on. But they quickly realize how much more efficient they are when they are not distracted. This may work better than having a total ban. We also have to keep in mind that tablets are really useful for some homework tasks and more and more students are using them efficiently. Maybe we just have to draw the line at social media and text messaging.

5. Toddlers’ brain development may be at risk.

Dr. Jenny Radesky works at the Developmental –Behavioral Pediatrics Department at the University of Boston. Her research has shown that allowing these toddlers of two or three years of age to play excessively with these gadgets will affect their cognitive development negatively. At this age they need to develop motor, visual and spatial skills which are essential for healthy development. Even more alarming is the practice of handing a device to a child who is having a tantrum! This is no substitute for learning how to interact and control strong emotions.

The best solution is probably to ban devices for these babies and toddlers. They do not need to update their status on Facebook just yet! Parents should ensure that they have plenty of normal kids’ toys and games which will help them to develop their manual dexterity. A touch screen cannot do that.

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6. Children may be at increased risk of mental illness.

Can it really be true that increased rates of child depression, attention disorders, bipolar disorder and other mental health issues are due to excessive use of handheld devices? Studies on this have revealed that this exaggerated use may indeed be a cause. Aggression and problematic child behavior are the usual manifestations that there may be a problem.

How about a screen-free day for everyone in the family to help reduce the risks? Another idea is to make sure that you can monitor your child’s use and set limits accordingly. Obviously you will be setting the example by being a role model and not listening to your child with one ear while the other is glued to your smartphone!

7. Children may become couch potatoes.

It does not take rocket science to understand that too much sedentary activity which is mostly watching TV, surfing, chatting and gaming will lead to obesity. There are countless studies on this one. First, TV ads are full of low nutrient and high calorie foods which are aimed at a young audience, as evidenced by the Institute of Medicine (IOM) report. A lot of these commercials are now shown on smartphones and tablets.

More time with these devices will lead to fewer physical activities and sports. This means that kids are just not getting enough exercise and also they are consuming far too many calories. Wrong food choices aggravate the problem.

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The best approach to take is to ensure that all the family are taking part in some physical activity whether it is just playing sports, jogging or walking the dog. It becomes a ritual and there should be set times for this. This helps to get the child weaned off those electronic devices. A total ban never makes sense as the kid will discover ways round that.

8. Children may suffer from eye strain.

It is now becoming more and more common for children to suffer from eye strain after staring at screens for hours and hours. This is sometimes known as computer vision syndrome. Watch out for dry, red and sore eyes. Sometimes, children may experience blurry vision and have problems with words moving on the screen because their eyes are not properly aligned. Eye fatigue, focus issues and even double vision are other problems as reported by the Singapore Health Xchange.

You can avoid eye problems setting in at an early age by making sure that sessions involving near screen work are limited to 30 minutes a time. Make sure that there are plenty of breaks and that outdoor activity is not neglected.

Who wants to raise a child who is attached to a screen? At the other extreme, we do not want our kids to miss out on connecting with our fascinating world. They can chat to grandparents on Skype, play games, learn facts, read and socialize. We just have to make sure that they get the balance right.

Featured photo credit: Kids with Education Tablet Computers/ Inter Free Press via flickr.com

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Robert Locke

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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