Back to School Health and Wellness Tips for Parents
Back to school tips to keep you safe and healthy.
The new school year is around the corner. Families are busy getting ready to go back to school. Our ProHealth pediatricians share tips to help you set your student up for a smooth and healthy start to the school year.
Prioritize sleep
Ease into school year routines early. A week or two before school starts, create a nighttime routine. Have your child turn off electronics an hour or two before bedtime. This can help them fall asleep better.
- Grade-schoolers need 10–12 hours of sleep
- Teens need 8–10 hours of sleep
Stay up to date on checkups and immunizations
Will your child need a back-to-school well-check-up? Will they need a sports physical? In the fall, they may need a flu shot and a COVID booster shot.
Get to school safely
No matter how your child gets to school — biking, walking, taking the bus or carpooling — make sure they understand how to travel safely.
If they are biking or walking, make sure they know their route and have proper safety gear, like a helmet or bright clothing.
Make healthy food choices during the day
Studies show that children who eat breakfast do better in school. They have more energy and can concentrate better. If there is no time to eat, send them with a grab and go snack, like a granola bar. Food choices with protein are ideal.
Backpack safety
- Pick a backpack with wide and padded shoulder straps
- Organize their items with heavier ones closer to their back
- Ensure the backpack does not weigh more than 10-20% of your child’s body weight
- Remind your child to wear both straps to keep the weight balanced evenly on their back
- Wearing a backpack with only one strap can put a strain on other muscles
Create homework and study habits at home
- Checklists and timers are good for children who need extra help with organization
- Enforce household rules around electronics after school
First day of school checklist
- Is your child registered for school?
- When is the first day of school? What time does school start?
- How is your child getting to school?
- Will they need a snack? What snacks are allowed? Can they bring a refillable water bottle?
- What time is lunch? Are they bringing lunch or can they buy it at school? How much is lunch?
- What are they wearing?
- Do they need to bring supplies? Pens, pencils or notebooks? Often, teachers or schools publish grade-specific supply lists online.
- Does your child have a backpack or something else to carry their things to and from school?
- Have you completed all required health forms and/or emergency contact forms?
- Will your child need to take a medication during the day? Have all the paperwork and arrangements been made?
- Does your child know where they are going after school? Do they know their bus number or who will be picking them up? Do they know where the after-school program is?
- Does your child have your work or cell phone number(s)?
