Back to School Health Tips

Could it possibly be back-to-school time already? As the remaining days of summer fly by, be sure to take some time to prepare your child to head back to school or start school for the first time.

• Obtain a physical

School and sports physicals are an important part of each school year, even if they are not mandated by the school. Yearly physicals enable your health care provider to monitor growth and development, update immunizations, determine risks for sports participation, and discuss safety issues. If you did not plan ahead for a physical with your child’s primary care physician, urgent care centers do offer walk-in service for sports and school physicals for a flat fee. Some communicate their information back to the PCP to maintain continuity of care—make sure you know if your center offers this service.

• Backpack Safety

Choose a backpack with wide shoulder straps and make sure your child uses both straps evenly across the back. Slinging the weight over one shoulder can lead to muscle strain. Advise your child to pack lightly. A backpack should never weigh more than 10-20 percent of your child’s body weight.

Rolling backpacks may be a fun choice for your child to lighten the load, but take note that they are difficult to haul upstairs and do not roll well in the snow. Remember to avoid identifying marks such as a name on your child’s backpack, although initials are considered safe to use.

• Traveling To and From School

Don’t you wonder why we emphasize buckling up with all other forms of transportation except buses? You are in luck if your school uses buses with seatbelts—just make sure your child uses one at all times. If the bus does not have them, encourage your child’s school to install seatbelts or lease buses with them.

Review safety issues with your child concerning bus travel such as waiting until the bus is fully stopped before approaching from the curb, checking to see that there is no oncoming traffic before stopping, staying seated at all times during the ride, remaining in clear view of the bus driver, boarding and exiting the bus only at designated places.

If your child travels to school by car, make sure she uses an appropriate car safety seat or booster seat. If your teen is driving to and from school, make sure you require seat belt use, restrict the number of teens in the car, discourage eating and drinking, and forbid texting or talking on cell phones. Many crashes involve driver distractions and occur while novice drivers are traveling to and from school.

If your child bikes to school make sure he or she always wears a helmet regardless of the distance, wears bright clothing, and obeys traffic rules.

Walking to school certainly has its health benefits, but its share of dangers as well. Make sure the route is well lit and safe with crossing guards at major intersections.

Take time to review stranger safety with your child and emphasize never accepting rides, candy, or other invitations from strangers. Have your child walk with a friend or a group.

If your child is young or new to walking to school, walk with them for a week or more to make sure they know the route and can do it safely.

• Eating During the School Day

Most schools send school cafeteria menus home enabling you to plan your child’s lunches in advance. Pack a nutritious lunch on days your child prefers not to eat the school’s main course. Go over the menu with your child and discuss the nutritional value of what is being offered. Steer them away from soda and dessert with each lunch and toward low fat milk and fresh fruit with the main entrée.

According to the American Academy of Pediatrics, drinking just one can of regular soda each day increases your child’s risk of obesity by 60 percent.

▪ Bullying

When one child picks on another, be it physical, verbal, or social, it is called bullying. Bullying can happen at school, on the playground, on the school bus, in the neighborhood, over the internet, or through cell phones. Whether your child is being bullied, is the bully, or witnesses bullying, make sure he knows that bullying is not alright.

Many schools have bullying policies and educational programs to increase awareness amongst students, parents, and staff. Actively discuss these programs with your child so he can learn how to respond if bullying behavior occurs.

• Developing Good Homework and Study Habits

Children learn best when we teach them how to create an environment conducive to learning. Set up a permanent work space in their bedroom or another part of the house that offers privacy. Make it well lit and comfortable (but not too comfortable!). Keep the TV off during study time, and make it a point to supervise all computer and Internet use. Be available to answer questions and offer assistance but never do your child’s homework for her.

To avoid eye fatigue, neck fatigue, and brain fatigue, encourage occasional breaks to close the books and stretch for a short period of time. If your child is struggling with a particular subject, discuss the possibility of getting a tutor with your child’s teacher.

• Making the First Day Easier

Since your child has probably grown accustomed to staying up late and sleeping in over the summer, try to make that first morning back to school easier by a more gradual return to the school year sleep schedule.

Over several days prior to the start of school, have your child go to sleep a little earlier and arise a little earlier each day so that when that first day arrives, your child will be somewhat adjusted to the school routine.

Make sure your child knows that he is not alone feeling a bit uneasy about the start of school. Everyone—kids, parents, teachers, and principals—has butterflies on the first day back and needs to adjust to the new routine. Teachers will do their best to ensure that all students feel as comfortable as possible. Point out the positive aspects of school—fun activities and classes, seeing old friends and making new ones, fresh school supplies and clothes.

If this is your child’s first school experience, reminisce about your own positive experiences with school (but spare them the negative ones!). As you make the last memories of summer 2011, give your child a better start physically, emotionally, and academically this school year by incorporating these tips into your back-to-school plan.