Screen Time for Retirees: How Much is Too Much

Discussions about screen time usually center around kids, but did you know that it’s a concern for older adults, too?

According to one study, people aged 60 and older spend four hours and 16 minutes in front of screens—more than half of their daily leisure time. Another study shares that adults aged 65 and older are the generation watching the most TV per day, clocking in at over four hours a day.

Screen time isn’t just a time suck. Too much of it can also lead to negative health outcomes for older adults.

McKnights reports that there’s a relationship between television viewing and the risk of dementia, stroke and Parkinson’s disease, with people who watch three to five hours of TV per day having:

• A 1.16 times greater chance of developing dementia.
• A 1.01 increased risk of stroke.
• A 1.02 increased risk of developing Parkinson’s disease.

Too much screen time can also lead to these additional negative effects:

• Insomnia and poor sleep: Blue light emitted from electronic screens can upset your body’s production of melatonin, a hormone that regulates sleep.
• Digital eye strain: Extended screen use can lead to eye health symptoms like discomfort, fatigue, dry eye, blurry vision and headaches.
• Back pain: Prolonged screen time can lead to stiffness and pain in the neck, shoulders and back.
• Obesity: More screen time may be associated with being overweight or obese.
• Mental health: Over usage of screens can contribute to depression, anxiety and brain fog.

How Much Screen Time is Okay?

Many health experts agree that screen time outside of work should be limited to two hours or less per day.

This might seem impossible if you’re currently spending twice as much time watching TV and browsing your phone, but these tips can help you take steps to reduce your time:

• No screen time for the first and last hours of the day: Do you wake up and immediately reach for your phone or turn on the TV? Instead, wait for an hour before engaging in screen time. Cook a healthy breakfast, take the dog for a walk, listen to music or spend time journaling. In the evening, spend the last hour before bed reading, enjoying some chamomile tea or taking a relaxing bath.
• Set limits on your phone: Screen time tools on your smartphone can show you how much time you spend on your phone, which apps you’re most engaged in and more. You can also set time limits here and schedule downtime where only certain phone features are allowed.
• Prioritize your interests and hobbies: Oftentimes people turn to screens because they’re bored and feel like they have nothing else to do, so having hobbies that fill your time can help you avoid the TV or your phone.
• Get moving: It’s harder to doomscroll or binge watch when you’re on the move! Take time every day to go to the gym, go walking, stretch or join an exercise class.
• Focus on face-to-face interactions: Sometimes it feels easier to text with a friend rather than meet up in-person, but studies show that quality social interactions make a positive impact on your life, both physically and mentally.

Want more? Check out our blog, 30 Days of Heart Health Activities to Help You Thrive!

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