Remember the days of outdoor games? Those were the days when the day started and ended with play. Today’s teens face a different reality. Studies show a huge increase in screen time for teens with an average of 7 hours of screen time for teens now.

This hyper-connected world and work-from-home culture is creating a generation with declining attention span and physical and mental health risks.

This article looks at the stats of screen addiction in teens, the health risks of a sedentary lifestyle and how ancient Ayurvedic principles can help in the digital age.

The Problem: Sedentary Lifestyle

A sedentary lifestyle for teens means a daily routine with low physical activity and long hours of sitting or screen time. This can include:

• Excessive use of smartphones, tablets and computers for entertainment, social media and online learning.
  
  
• Limited sports or outdoor play.
  
  
• Having prolonged screen time with little to no outdoor activity.

How Does It Affect Teen’s Health?

The harmful pair of reduced physical activity and increased screen time of a sedentary lifestyle can affect a teen’s health in many ways:

Physical Health:

• Muscle Weakness: No physical activity means decreased muscle strength and endurance and teens are more prone to fatigue and injuries.
  
  
• Obesity: Sedentary habits lead to weight gain and increased risk of obesity. This can lead to more health complications like type 2 diabetes and heart disease later in life.
  
  
• Hormonal Imbalances: Physical inactivity can disrupt hormonal regulation and can lead to menstrual irregularities, sleep disturbances and mood swings in teenage girls.

Mental Health:

• Anxiety: Excessive screen time can trigger anxiety by promoting social comparison and exposure to unrealistic online content.
  
  
• Depression: No physical activity and social interaction with a sedentary lifestyle can lead to feelings of isolation and depression in teens.

Dinacharya for Teen’s Health

• Brahma Muhurta: Ayurveda recommends rising during Brahma muhurta, the pre-dawn period (around 1.5 hours before sunrise). This time is considered to be sattvic (pure) and promotes calmness and focus.
  
  
• Self-Care Rituals for Internal Cleansing: Practices like ghee scraping (ghee scraping), a gentle tongue cleaning technique and neti (nasal irrigation) can eliminate accumulated toxins (ama) that can disrupt the internal balance.
  
  
• Yoga and Pranayama for Focus: A gentle morning yoga session can boost daily energy levels and create a sense of solitude in the morning. Pranayama (yogic breathing exercises) like kapalabhati and bhastrika can energize your cardiovascular health and lower down cortisol levels.

Movement & Mindfulness to counteract Sedentary Living

Counteracting the effects of sedentary living requires incorporating physical activity into your daily routine. Ayurveda recommends movement practices that are enjoyable and beneficial. Here are some:

• Age-appropriate Activities (Yoga, Brisk Walking and Dancing): These are fun ways for teenagers to increase physical activity. Yoga for flexibility and strength, Brisk Walking and Dancing for cardiovascular health and mood.
  
  
• Meditation & Pranayama (Stress & Anxiety Management): Meditation and breathing exercises (Pranayama) help teenagers manage stress and anxiety caused by screen time and social isolation. Meditation for relaxation and focus, Pranayama for regulating breathing and emotional well-being.

Ayurvedic Remedies & Lifestyle Changes

Ayurveda has an overall healing approach for the rising levels of sedentary lifestyle in teenagers. By incorporating Ayurvedic principles into their daily routine, teens can promote physical and mental well-being and build a foundation for lifelong health.

Dosha-Specific Dinacharya:

• Vata: Abhyanga (self-massage with warm oil) for grounding and stability.
  
  
• Pitta: Shirodhara (pouring medicated oil on the forehead) for cooling Pitta.
  
  
• Kapha: Agnisarakri (specific abdominal breathing technique) for stimulating digestion.
  
  
• Ayurvedic Diet for Optimal Health: A diet rich in seasonal fruits and vegetables, whole grains and legumes.

Social Connection in a Digital World

Social Connection in a Digital World

Remote cultures can present challenges for social interaction. Ayurveda recognises the importance of social connection for overall health. Here are some ways to connect:

• Acknowledge the Isolation of WFH: Being aware of the isolation that comes with WFH allows you to take proactive steps to stay connected.
  
  
• Active social life: Set aside some time for real life meetings with your companions to converse with your peers as this helps to invoke a sense of common difficulties and how others face it.
• Nature Walks: Ayurveda highly recommends spending time in Prakriti (nature). It elevates your decision-making sense and clears all the clutter.