As the school year begins, families are adjusting to new schedules, routines, and responsibilities. While the excitement of seeing friends, starting new classes, and joining activities is energizing, the back-to-school season also brings an increase in exposure to colds, flu, and other illnesses. Crowded classrooms, after-school activities, and busy family calendars can make it challenging to stay on top of healthy habits.
The good news? A few intentional practices can help your family stay well during this busy time of year. Here are five areas to focus on:
1. Prioritize Sleep
Between homework, sports practices, and screen time, it’s easy for kids (and parents) to miss out on rest. But sleep is one of the body’s most powerful defenses against illness.
Why it matters: Sleep strengthens the immune system, supports memory and focus, and helps regulate mood. Without enough rest, kids are more vulnerable to catching seasonal bugs and may struggle to concentrate in class.
How much is enough? School-aged children generally need 9 to 12 hours of sleep per night, while teenagers need 8 to 10. Adults benefit from 7 to 9 hours.
Tips for success: Create a consistent bedtime routine, limit screen time an hour before bed, and keep bedrooms dark and cool for better sleep quality.
2. Focus on Nutrition
Healthy meals don’t just fuel kids for learning. They also help their bodies stay resilient against germs.
Balanced meals: Aim for a colorful plate with fruits, vegetables, lean proteins, and whole grains. Nutrient-rich foods provide vitamins and minerals that support immune health.
Don’t skip breakfast: A protein-rich breakfast can help students stay energized and focused throughout the school day. Options like eggs, yogurt, or oatmeal are great quick choices.
Smart snacks: Instead of chips or candy, stock up on grab-and-go snacks like apple slices, string cheese, or nuts to keep energy levels steady after school.
Even small changes, such as swapping sugary drinks for water, can make a big difference in supporting overall health.
3. Encourage Handwashing and Hygiene
One of the simplest and most effective ways to stop the spread of illness is good hand hygiene.
When to wash: Encourage kids to wash their hands before meals, after recess, after using the restroom, and when they get home from school.
Make it fun: Younger children are more likely to stick with it if handwashing feels like a game. Singing the “happy birthday” song twice helps them wash for the recommended 20 seconds.
Back-up plan: Hand sanitizer is helpful when soap and water aren’t available. Just make sure it contains at least 60% alcohol.
4. Stay Active
School schedules can be demanding, but carving out time for movement pays off in both physical and mental health.
Benefits of activity: Regular exercise boosts the immune system, reduces stress, improves sleep, and helps kids focus better in class.
Ideas for busy families: Walk or bike to school, encourage active play outside, or schedule family activities like weekend hikes or evening walks after dinner.
Make it enjoyable: The best form of exercise is the one kids enjoy, whether that’s sports, dance, martial arts, or simply running around at the park.
5. Keep Up With Checkups and Vaccinations
Preventive care is an essential part of staying healthy during the school year.
Annual wellness visits: These checkups give providers the chance to monitor growth, address concerns, and ensure kids are on track with developmental milestones.
Vaccinations: Immunizations, including the flu shot, are one of the best tools for protecting children and communities from preventable illnesses.
Setting Your Family Up for Success
The back-to-school season can feel hectic, but weaving in these healthy habits creates a strong foundation for both learning and well-being. By prioritizing sleep, nutrition, hygiene, activity, and preventive care, families can minimize sick days and maximize time spent learning, playing, and enjoying the year ahead.
Healthy routines don’t just benefit kids. They help parents, caregivers, and teachers feel their best too. With a little planning and consistency, your family can thrive all year long.
At Maddock & Associates, we believe that strong benefits and wellness resources are key to helping employees and their families stay healthy—during the back-to-school season and throughout the year.
