It is no secret that sedentary activities are poor for your health. Spending too much time on your smartphone and scrolling can encourage an inactive lifestyle. Here are some tips to get you off the scroll and onto a healthier and heart positive lifestyle. 

The amount of people that own a smartphone has increased from 17% in 2008, to 78% in 2018 and two thirds of adults say the internet is an essential part of their life. These devices are ubiquitous and can not only encourage us to be inactive but can take away from our face-to-face conversations with those around us. In fact, it has been reported that the average time spent online on a smartphone is 2 hours 28 minutes, a day. This rises to 3 hours 14 minutes for those aged between 18 - 24. With this in mind here are some healthy ways to leave the phone behind for a bit. 

• Have a conversation 

When we are on our phones, it is a sign to those around us that we are not properly listening and are disinterested. It has been shown that when people have little face-to-face interactions and social contact, their risk of depression nearly doubled. It is a good idea to try placing your phone to the side or put it on silent in your pocket when holding a conversation. 

• Learn something new 

As we get older it can be useful to keep your brain active in your spare time, learning new skills can have fight against age-related cognitive decline. This can be anything from learning a new language to taking up a musical instrument or even playing a new board game. This can help keep your mind sharp and you could even involve your friends if they have a hobby you could learn. Watching videos on YouTube is a great use of time on your smartphone to help learn a new skill and much more valuable than endless scrolling. 

• Join a new exercise class 

It is well known that sitting can increase the risk of all types of problems, for example, obesity, type 2 diabetes, heart disease and even cancer. So, reduce your time sitting on your phone and join an exercise class in your spare time. Visit your local leisure centre and see what you can avail of, this is a great opportunity to meet new people, bring a friend along and have a laugh whilst looking after your health.

• Get some sleep 

More than a third of people say they look at their phones just before going to sleep. However, the light your phone emits actually suppresses the body's natural ability to produce melatonin (sleep hormone) as the natural light fades later in the day. Ideally you can aim to put your phone down an hour or so before you go to sleep as to not disrupt your sleep cycle, you may even begin to notice feeling fresher the next morning after a better and more restful sleep. 

Visit the Health Advice section to find out more on Fitness and if you would like to read the full article on smartphones, follow the link - www.ofcom.org.uk