Tips for a Healthy School Year

KidsStreet Urgent Care is sharing our best hacks for a healthy back-to-school season for your student.

Your kiddo may be anxious about the new school year. Being nervous about new situations, such as new teachers, classmates, and maybe even a new school, is expected.

You may be a little nervous about the new school year, too. Not to worry – we have some great tips for the back-to-school season to help your child have a safe and healthy school year!

Plan Ahead

The more you can prepare your child for all the new experiences, the less nervous they will likely be. Here are a few things you can do before they head back to school:

• Visit the school and classroom before school starts. Most schools host an open house or orientation a few weeks before school starts. This is an excellent opportunity for you and your child to become familiar with the layout of the school and classroom.
• Meet the teacher. Your child’s teacher should be available at the open house. Putting a face with the name allows your kiddo to see someone familiar on their first day of school.
• Meet the classmates. Many other students will likely attend the open house, so it’s a great time for your child to make some new friends before the first day of school.
• Shop for school supplies and clothes. The teacher will have a specific list of supplies your child will need for the school year. Most kiddos love shopping for new school supplies! The teacher or school can also provide information about the school dress code. Not all kids love shopping for clothes, but they do care deeply about fitting in and not looking silly if they arrive at school wearing something that violates the school dress code.

Practice Safety

There are some key safety concerns to prepare for, including:

• Transportation to and from school
• After-school care
• Backpacks
• Bullying

Transportation

Depending on how close you live to your child’s school, you may have several options for getting your kiddo to and from school.

• Bike—Riding a bike to school can be great exercise. Before school starts, be sure your kiddo’s bike is in good working condition and that they have a properly fitting safety helmet. They should also wear brightly colored clothing and learn the road rules.
• Bus—If your child is riding the bus, visit the bus stop before school starts so they know where to go before the first day. Teach them to wait for the bus to come to a complete stop before approaching to enter the bus and to look both ways before crossing the street when they get off the bus.
• Car—If you’re alternating in a carpool, be sure the other drivers have the appropriate car seat or booster seat if your child requires one.
• Walk—Walking is another excellent form of exercise for your kiddo. If your child is walking to school, walk the route to and from school with your child a few times before school starts. Teach them traffic safety, such as crossing the road where crossing guards are stationed and looking both ways before crossing the street. If possible, encourage your child to walk to school with a group of children from the neighborhood.

After School Care

If your schedule doesn’t allow you to be home when your young child gets out of school in the afternoon, you might consider:

• A trusted family member or friend could pick your child up from school. Make sure your child knows who to trust to pick them up and where to meet them for a ride after school.
• After-school programs may be offered by your child’s school, church, or community center. These programs may have physical activities, tutors for homework, or club activities for your child’s interests, such as art or science clubs.

If your child is mature enough to be at home alone, be sure to review safety rules with them, such as:

• Checking in with you by phone or text when they arrive home.
• Do not open the door for strangers.
• Phone numbers to call in case of an emergency.
• Specify who else is allowed in the home with them, such as friends or neighbors.

Backpacks

Most kids look forward to picking out a new backpack for the new school year. Backpacks can cause injuries if they are not carried properly or are overloaded. While your little one picks out the cool-themed backpack, you should make sure their backpack:

• Does not weigh more than 15 percent of your child’s body weight
• Has broad, padded shoulders with padding on the back
• Is carried with both shoulder straps
• Is packed with heavier items in the center of the back

These tips can prevent back and joint injuries and pain for your child.

Bullying

In-person and cyberbullying have become an epidemic. Approximately 20 percent of kids experience bullying at school, and this statistic remains consistent from elementary to high school. Children who are victims of bullying have a higher risk of poor academic performance, depression, and higher suicide attempts.

Talk with your child about bullying. Teach them to report bullying to you and a trusted adult at school.

Many children who experience bullying are embarrassed to report it. Watch for these warning signs:

• Anxiety
• Changes in appetite
• Depression
• Difficulty sleeping
• Frequent requests to stay home from school
• Loss of interest in social activities
• Low self-esteem
• Sadness

Prepare Healthy Foods

Establishing healthy eating habits for your kiddo now can improve their health today and help prevent diseases later in life, such as asthma, bone and joint problems, high blood pressure, and type 2 diabetes.

Kids who eat a nutritious breakfast have:

• Better concentration
• Higher academic performance
• More energy

When packing your little one’s lunch box, try to avoid empty calories like sugary drinks and processed snacks, which could leave them sleepy and unable to concentrate in the afternoon. Opt for healthier choices like cheese, fruits, vegetables, granola bars, and yogurt.

If your child eats school lunch, get a copy of the weekly or monthly menu to review with your kiddo. This is an excellent opportunity to teach them how to make healthy food choices from the menu.

Prevent Illness

The school health tip that can prevent most illnesses is to teach your child to wash their hands. Remind them to wash their hands:

• After using the restroom
• After blowing their nose, coughing, or sneezing
• Before and after eating

You can pack a small bottle of hand sanitizer in your child’s backpack for times they don’t have access to soap and water.

Another key to sending your child back to school healthy is ensuring their vaccines are current. They should receive a flu shot in the fall and other vaccines that the Centers for Disease Control (CDC) recommends in the schedule of vaccines for children.

If your child has any chronic illness or needs daily medications, you should meet with the school nurse to make arrangements.

Prioritize Sleep

Sleep is essential to stay healthy. A lack of sleep for your child can lead to:

• Depression
• Difficulty concentrating
• Headaches
• High blood pressure
• Irritability
• Obesity

The American Academy of Pediatrics (AAP) recommends 9 to 12 hours of sleep for six to twelve-year-olds and 8 to 10 hours for teens. When your child gets enough sleep, they are likely to have better:

• Academic performance
• Behavioral performance
• Immune system function
• Memory
• Mental health

Establish a morning and bedtime routine a few weeks before the school year starts, including:

• A quiet environment a few hours before bed
• An earlier bedtime
• No screen time a few hours before bed
• A consistent wake-up time

Promote Physical Activity

Being physically fit is not the only benefit of physical activity. When your child is physically active, they are likely to have improved:

• Academic performance
• Confidence
• Discipline
• Mental health

If your child participates in organized sports, don’t forget their sports physical!

Health Tips for Parents

All these back-to-school tips are good health tips for parents, too. Your child will be more enthusiastic about school time when they see your enthusiasm. They will be more likely to adopt healthy eating habits when they see you making healthy food choices.

Your child will wash their hands frequently when they see you washing your hands regularly. They will prioritize sleep when they see you keeping a regular sleep routine. Your kiddo will value the benefits of physical activity when they see you being physically active.

Make this a happy and healthy school year for you and your kiddo!

Turn to KidsStreet Urgent Care

Does your kiddo need a sports physical before the school year starts? KidsStreet Urgent Care can help!

Register online to visit the clinic closest to you. You and your child can wait in the convenience of your home or vehicle until we are ready to see you.

KidsStreet loves walk-ins too! However, we recommend registering online before your visit to reduce in-clinic wait times. Walk-ins join the same queue as those who register online.