As smartphones and other internet-enabled devices become cheaper, Nigerians are spending significantly more time in front of screens. Screen time refers to the amount of time spent using a phone, TV, computer, or other screen for non-work-related activities. Because most of this time is sedentary—while sitting or lying down—it has potentially severe implications for heart health. Let’s explore these risks.
The Link Between Screen Time and Heart Health
Sedentary Lifestyle
Think about it. Most of the time you’re scrolling through social media, halfway through a Netflix series, or watching yet another YouTube short, you’re either lying down or sitting. Sitting for long periods does not burn many calories. Over time, this can lead to weight gain, which increases the risk of heart disease, hypertension, and diabetes. And since diabetes itself is a major risk factor for heart disease, the danger compounds.
Poor Posture and Circulation Issues
Ever noticed your posture when gaming, hunched over your phone, or curled up with a console? You hold that position for hours, sometimes daily, without realizing the strain it puts on your body. Poor posture can increase pressure on your heart and blood vessels, raising your risk of hypertension.
More critically, immobility during screen time can slow blood flow in your legs. If blood moves too sluggishly, it can clot in the veins. Should that clot travel to the lungs, it could be fatal. This is exactly how deep vein thrombosis (DVT) and pulmonary embolism—well-known complications of prolonged inactivity—develop.
Increased Stress and Poor Sleep
The blue light from your phone and late-night screen use can disrupt sleep patterns, making it harder to get a restful night. Poor sleep increases stress levels, and when stress goes up, so does the risk of hypertension, chest pain (angina), and other heart diseases.
How Much Screen Time is Too Much?
Health experts recommend limiting recreational screen time to less than two hours daily for both adults and children. The WHO advises even stricter limits for younger children—less than one hour daily for kids under five.
Even if your screen time is for work or study, you are still sedentary. To offset this, balance your screen use with regular physical activity.
Practical Tips to Reduce Screen Time for a Healthier Heart
- Follow the 20-20-20 rule: Every 20 minutes, take a 20-second break and look 20 feet away. This helps discipline your screen habits and prevents eye strain.
- Prioritize physical activity: Before digital media, people amused themselves with outdoor and indoor games. Try reviving those habits. If you can’t put your phone down, take a walk while listening to music or an audiobook.
- Use apps to track screen time and set limits: Apps can automate restrictions and prevent you from giving in to the classic “Just five more minutes!” excuse.
- Create screen-free zones: Avoid phones at the dining table or an hour before bedtime. Instead, read a book for better sleep. Also, scrolling while eating can dull your body’s satiety signals, making you overeat. By setting multiple screen-free periods—at work, in class, at church, or during conversations—you can cut daily screen time below two hours.
Conclusion
Excessive screen time not only encourages a sedentary lifestyle but also raises serious heart health risks, from hypertension to deadly blood clots. The good news? You can lower your risk by making simple changes—taking movement breaks, setting screen limits, and replacing screen time with healthier activities. Your heart will thank you!
If you’re trying to build good habits for your heart health, you should definitely check out this post.
