Back-to-School

Top 10 Ways to Get off to a Healthy Start

It’s that time of the year again...”Back-to-School”!  These three words have become an annual rite of passage that can be both an exciting and stressful occasion for children and parents alike.  Whether your kids are in preschool or high school, it can be challenging to make sure they eat right, exercise regularly, are well-rested, and get their homework in on time!  Here are the top 10 ways to make the transition from summer to school a little easier.

1. Get Organized. Post a monthly/yearly school calendar (as well as the school-lunch calendar) that includes upcoming events, deadlines, etc. Figure out and agree on morning and after-school routines.

2. Talk to your kids. Acknowledge any worries or disappointments your children express about school.  Reassure them that a lot of kids are anxious about the first day of school, but they’ll be just fine.  Begin discussions with your kids at an early age about avoiding the use of tobacco and alcohol, inhalants and other drugs.  If you see problems developing that affect their overall well-being, contact your child’s physician.

3. Get Involved.  Get to know your child’s teacher and what their expectations are regarding homework.  Establish a homework routine that minimizes distractions.  That means no TV or load music while doing homework.  Be available to answer questions or offer assistance but don’t do the homework for them.

4. Discuss safety issues. Evaluate your child’s route to and from school and discuss basic safety rules if traveling by bus, car, bike, or walking to school.  Make sure they wear a helmet if they are riding bikes, skateboards, or scooters.  Also discuss with them the appropriate responses to strangers.

5. Make sure they eat breakfast. Kids who eat breakfast everyday do better in school and weigh less. Whole grains, fruit, and low-fat dairy products are great breakfast options. Limit soda and juice drinks to no more than 1 can or cup per day.

6. Give them the runaround.  Kids need to get up and actively play at least 30-60 minutes a day.  Make sure there’s time in your child’s day for healthy relaxation, exercise, and just plain fun, especially with the family.

7. Set limits on screen time. Shoot for one hour or less a day of TV and video game time.  Keep the TV or computer out of  your child’s bedroom.

8. Get enough sleep.  Set a regular bedtime for everyone and stick to it.  Establish a bedtime routine and be sure to keep the noise level low, the room dark, and the temperature slightly cool.  Avoid giving children anything with caffeine within 6 hours of bedtime.

9. Make sure immunizations are current. In addition to the shots required by the state, here are some more to be aware of: