For every hour of TV you watch, you may well be shaving years off your life. So suggests a recent study that linked too much television to some of the most common causes of death.

Too much TV time

In the American Journal of Preventive Medicine, researchers looked at the health of more than 221,000 middle-aged and older adults. These study participants had responded to two questionnaires. The first one asked about their health and diet. The other focused on their lifestyle, including TV viewing. It specifically asked how many hours a day they watched TV.

The researchers tracked the health of these adults for an average of 14 years. They found that those who reported watching more TV were more likely to have died from one of the leading causes of death in the U.S. Some of the top killers include heart disease, cancer, chronic obstructive pulmonary disease, liver disease, and diabetes.

Surprisingly, this link remained even after the researchers accounted for other factors. They adjusted for variables such as diet, age, and level of physical activity. In fact, for every 2-hour increase in TV viewing a day, they found that the risk for death rose significantly.

Too little movement

Americans are spending more and more time watching television. So much so, that it may be replacing healthier activities. People who love their screen time tend to be more sedentary. As a result, they aren’t as fit and expend fewer calories. Over time, they may gain weight. Being overweight or obese raises the risk for serious diseases like cancer and heart disease.

Commercials and product placement for unhealthy foods don’t help either. They tend to encourage viewers to eat such fare. Past studies have also shown that watching TV while eating can be a distraction. It can make you eat more food than you intend or need.

All that time spent watching TV may lead to not just unwanted weight gain and poor physical health. Other research suggests too much of it may slow down how quickly the brain works over time. What’s more, it may impair mental well-being, leading to depression.

Tips for tuning out the TV

Many Americans spend on average 3.5 hours a day in front of the tube. And this habit may start young. Most children and adolescents today watch way more than the 2 hours a day experts recommend.

By limiting your TV time, you can explore healthier pursuits, like exercising. You’ll also have more time to spend with family and friends. Try these tips to help you tune out the TV. 

• Actively choose what you want to view. Don’t just leave your TV on for background noise. And turn it off when your show is over. You’ll end up wasting fewer hours sitting on the couch.
• Put the remote away. You’ll be less likely to mindlessly channel surf if you have to get up to retrieve it.
• Turn off the TV during dinner. You’ll save yourself time and needless calories.
• Record the programs you want and skip the commercials. It will shave minutes off your viewing time. Plus, TV ads won’t be able to tempt you to eat unhealthy foods.
• Keep the TV out of the bedroom. Screen time before bed can disrupt sleep.