Sit less and play more. That’s the gist of the new World Health Organization (WHO) guidelines for children less than five years of age. And really, it’s a pretty good baseline goal for all of us.

The screen-time struggle is one many parents of young children are familiar with. An iPad game or animated Netflix series can be a convenient way to keep kids occupied and appeased while travelling, waiting in restaurants, or just when their parents need a break. But how much is too much? This, of course can vary by the child, the parent, and the type of screen time. Without taking personal preference or extenuating circumstances into account, here’s what the WHO currently recommends for the optimal health of young children:

• Infants less than 1 year: Sedentary screen time is not recommended.
• Children 1-2 years of age: For one year olds, sedentary screen time is not recommended. For two year olds, no more than one hour of sedentary screen time is recommended.
• Children 3-4 years of age: No more than one hour of sedentary screen time.

WHO defines “sedentary screen time” as watching television or videos or playing computer games. In place of these activities, they encourage parents and caregivers spend sedentary time engaging in reading and storytelling with young children.

When our kids aren’t sedentary, WHO recommends they spend their time engaging in physical play and getting adequate amounts of sleep. Here are their latest guidelines:

Infants less than 1 year

• Be physically active several times a day in a variety of ways. (tummy time, floor-based play).
• O-3 Month olds should have 14-17 hours of good quality sleep, including naps; 4-11 month olds should have 12-16 hours.

Children 1-2 years of age

• Be physically active for at least 180 minutes throughout the day. This includes activities of varying intensity from moderate to vigorous.
• Have 11-14 hours of good quality sleep, including naps, with regular sleep and wake-up times.

Children 3-4 years of age

• Be physically active for at least 180 minutes throughout the day. This includes activities of varying intensity from moderate to vigorous.
• Have 10-13 hours of good quality sleep, which may include a nap, with regular sleep and wake-up times.

Another important WHO guideline is that children not be restrained for more than one hour at a time in strollers, high chairs, or carrying devices.  The goal of this guideline reinforces the others, encouraging more opportunity for exercise and less sedentary time.

“Improving physical activity, reducing sedentary time and ensuring quality sleep in young children will improve their physical, mental health and wellbeing,” says Dr. Fiona Bull, program manager for surveillance and population-based prevention of noncommunicable diseases at WHO, “and help prevent childhood obesity and associated diseases later in life.”

While these minimal screen-time goals are recommended, that doesn’t mean they’ll always be realistic for all kids, all parents, and all situations. It’s important that parents don’t judge themselves (or other parents) too harshly if they don’t always measure up to the official guidelines. As writer and former developmental psychology researcher Jane C. Hu states in this Slate.com article, “… we should remember that kids are resilient. That extra 15 minutes of Paw Patrol probably isn’t going to be what makes or breaks their middle school algebra grade, their ability to make friends, or their job prospects at 25.”