Back to School Health and Safety Tips

Going back to school can be physically and mentally challenging for both kids and parents. One day it is summer vacation, and the next we are back to our busy schedules, rigid bedtimes, and getting up and out of the house on time—with our lunch, books, homework and everything else in tow.

How can you help to reduce back-to-school stress for your kids, and help them keep up with the schedule and stay healthy all year long? Exercise and sleep are two of the most essential elements to keeping your kids—and yourself—on track throughout the school year.

According to the National Institutes of Health, kids need at least one hour of physical activity each day. Exercise helps kids feel less stressed and more confident and ready to learn. In addition, exercise helps kids maintain a healthy weight and build sturdy muscles, bones and joints. Getting exercise during the day also helps most people sleep better at night.

Before your kids settle in with TV or video games, make sure they spend at least one hour per day doing some kind of physical activity. Parents must set a good example by engaging in physical activity, as well. Consider walking or biking together, and encourage your children to go to the playground or to play outside with friend. Participating in organized sports is also a great way for kids to stay active and get exercise.

After the activities are over and the homework is done for the night, school-aged children and teens need at least nine hours of sleep each night. Adults need seven to eight hours of sleep each night. To help your children and teens get enough sleep, set a schedule and expect your children to adhere to it, with minimal exceptions. This means going to bed and waking up at the same time each day. To accommodate a more restful night’s sleep, keep room temperatures cool and keep TVs, computers and other portable devices out of your children’s bedrooms. These can keep your children up late and lead to serious problems with fatigue during the day.

What do you do to reduce stress on your children and keep them healthy during the school year?