Healthy Back To School Tips

It’s back to school time.  The beginning of a new school year can be stressful as well as well as exciting.  Start it off right with a healthy routine before things get crazy.  You want to make sure your whole family stays happy and healthy all year round. For this to happen adequate sleep, healthy food and regular exercise is vital. By turning everyday actions into habits your family will begin to work like a well-oiled machine.

Get enough sleep – Setting specific bedtimes and wake up routines can help to ease a potentially painful process. According to the National Sleep Foundation, it’s important that children younger than 5 get between 11-13 hours of sleep, ages 6 to 13 get between 9-11 hours and ages 14 and older get between 8-10 hours of sleep. Go to bed early and wake up with enough time to get your whole family ready.   Preparing thing like back packs, lunches and picking out clothes the night before is helpful in the morning.

Eat smart – Eating healthy for every meal of the day helps your children to grow big and strong. Don’t skip breakfast, the most important meal of the day. Make sure to pack their lunch with whole grains, proteins, fruit, veggies and skip the added sugar. Adding in a nutritious energy boosting snack for the afternoon will help too.  Be sure you’re buying colorful foods like fruits and vegetables, and avoid the temptation of junk food.  Prepping meals on Sunday will help your week go smoothly.

Get moving –  Be sure to keep your family moving and active every day.  The best thing you can do for your children is lead by example. For adults, it’s important to get in at least 150 minutes of exercise each week. It’s recommended that in a day a child gets at least 20-30 minutes of exercise. Have them join a sports team they are interested in or an after school activity.  Keep a family calendar with events each day and responsibilities for each family member.

Setting your family up for health and success couldn’t be more important, not just for the school year.  The schedule your kids keep now are the foundation for the rest of their lives.