Screen Time and Physical Development: What Does the Evidence Say?
In today’s digital world, electronic devices are part of almost every aspect of daily life. For families, understanding what counts as “healthy” screen time can be challenging especially when balancing school expectations, social pressures, and safety concerns.
From an allied health perspective, we know that extended periods of sitting and reduced physical movement can negatively impact a child’s gross motor skills, strength, posture, and overall development. Excessive screen time can also limit opportunities for active play, which is essential for building coordination, endurance, and social-emotional skills.
So, how much is too much?
According to the Australian Government’s Physical Activity and Sedentary Behaviour Guidelines:
Children aged 5–17 years should have no more than 2 hours of recreational screen time per day (excluding educational use).
Children under 5 years are not recommended to have any screen time, including television, tablets, or phones
Evidence suggests that long periods of sedentary behaviour are associated with language delays, decreased attention span, and lower social interaction. These effects often stem from reduced opportunities for play, communication and physical exploration with parents, caregivers, and peers.
Practical Tips to Help Reduce Screen Time
Be a role model – Children learn by example. Try to limit your own recreational screen use where possible.
Set consistent limits – Establish and maintain clear family rules around when and how screens can be used, for example, no screens during the week, but screens can be used in the afternoon on a weekend with a 2 hour limit.
Replace, don’t remove – Substitute screen time with activities your child enjoys, such as craft, outdoor play, or imaginative games. Encourage alternative quiet time with reading, puzzles, storytelling or drawing. You may need to do these activities together with your child to start with to build their capacity and confidence to do it themselves.
Incorporate movement breaks – Encourage your child to stand, stretch, or move every 30 minutes during screen use. You could provide your child with movement cards or pictures and they can choose which movement they do.
Screen-free outings – Encourage your child to leave devices at home during family outings or social events. Instead of taking screens, take books, colouring in pages, board or card games they can play or play with you.
Create screen-free spaces – Keep bedrooms and mealtimes device-free zones. This helps to support healthy sleep habits for your child, and opportunity for connection at mealtimes.
Wind down without screens – Avoid screens for at least 2 hours before bedtime to support healthy sleep routines.
Make screen time together- When you watch movies or videos together it allows opportunity for conversation which can help with their language development and learning.
A Balanced Approach
Completely avoiding screens is increasingly difficult in modern life and is not always realistic. The key is balance. Screens themselves are not necessarily harmful, but prolonged sitting and reduced physical activity are linked to long-term health concerns such as poor posture, poor cardiovascular (heart and lung) health, obesity, sleep problems, and is shown to have negative impacts on mental health.
As allied health professionals, we encourage families to view screen time as just one part of a child’s daily routine. Promoting regular movement, outdoor play, and social interaction helps children and teenagers develop the physical, cognitive, and emotional skills they need to thrive.
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