Back-to-School Checklist for Healthy Kids: 15 Tips to Prepare

From the first year of school to the last, it's important to help your kids prepare for a productive and successful academic year — and that involves tackling some health-related to-dos before they head back to the classroom.

Here, we offer back-to-school health tips to nurture healthy habits and help your kids have a great school year.

1. Roll Back Bedtimes

If your kids stayed up later during the summer, ease them back into an earlier bedtime a week or two before school starts.¹ That way, they can be better prepared for those early school mornings.¹

Adequate sleep is critical for your kids' success in school, helping them concentrate, learn and get to school on time every day.² You can help them get the sleep they need by creating a calming bedtime routine, which might include reading time, a warm bath or tuck-ins, depending on their age.²

Wondering how much sleep your kids really need? Check this handy chart:³

2. Get Moving

Back-to-school health tips also include at least 60 minutes of physical activity per day to help your kids sleep better, manage stress and enjoy better overall health.⁴ Look for activities that suit their interests, such as hiking, biking, playing in the backyard or walking the dog.¹

3. Limit Screen Time

Electronic device use steals time from other activities, and the light from screens can disrupt sleep patterns, so limit screen time to two hours or less each day (beyond schoolwork).⁴ Make sure your kids shut down all devices well before bedtime, and keep the TV and other electronic distractions off during homework time.² In addition, monitor your child's social media use to spot signs of bullying or other stressors.⁴

4. Shop for Well-Fitting Shoes⁵

Did you know that shoes are one of the most important back-to-school purchases you'll make? Proper footwear is essential to foot health — and foot health is directly related to overall health — so be sure to accommodate your children's growing feet with well-fitting shoes.

When shopping, have your children wear the same type of socks they will wear with the shoes to ensure a proper fit. Also, shop for shoes later in the day (when feet are at their largest) and always buy for the larger foot.

5. Check Their Backpack

A heavy backpack can cause neck, shoulder and back pain,⁴ so make sure your child's backpack never weighs more than 10% to 20% of their body weight.² For example, if your child weighs 80 pounds, their backpack should not weigh more than 8 to 16 pounds.

Choose a backpack with a padded back and wide, padded shoulder straps, and teach your children to use both straps so they don't strain their muscles.² If your kids have a lot of heavy items to carry, consider giving them a rolling backpack instead.²

6. Emphasize Good Hygiene Habits

Help your kids stay healthy this school year by reminding them to wash their hands after using the bathroom, before eating and after blowing their nose.⁶ When soap and water aren't available, hand sanitizer that contains at least 60% alcohol is the next best way to kill germs.⁷

Remind your kids that if they don't wash their hands during the day, they can get diarrhea or a respiratory illness such as COVID-19, the flu or a cold.⁸ Handwashing, on the other hand, can prevent one-third of diarrhea-related illnesses and one-fifth of respiratory infections.⁷

To further reduce the spread of germs, encourage kids to keep their hands away from their face and to cough or sneeze into their arm or shoulder.⁴ Also, discourage them from sharing cups or utensils with friends.¹

7. Serve Nutritious Meals

Healthy meals can help your kids maintain focus, mood and energy levels.⁴ In fact, kids who eat a healthy, balanced breakfast and lunch are typically more alert throughout the school day and earn higher grades than those who have an unhealthy diet.⁹

Emphasize lean protein and complex carbohydrates (such as whole grains and fruit), and minimize sugar and caffeine.⁴ And make dinner a family affair as often as possible — a tactic proven to enhance well-being.⁴

8. Keep Them Hydrated

Water is one of the most important parts of your kids' diet, so it's vital that they drink it throughout the school day.¹⁰ Water is essential in regulating body temperature, keeping bowel movements regular and helping prevent conditions such as urinary tract infections and kidney stones.¹⁰ To help your kids stay hydrated, send them to school with a reusable water bottle every day.¹¹ A BPA- and phthalate-free bottle is best.¹⁰

Here's how much water your children should be drinking each day:¹⁰

For older children and teenagers, you can also use their weight to determine their optimal water intake.¹⁰ In general, it's a healthy habit to drink half an ounce of water for each pound you weigh.¹⁰ So if your child weighs 150 pounds, they should be drinking 75 ounces of water each day.

9. Don't Skip the Dairy

In addition to water, it's important to promote other healthy drink choices like milk.⁴ Milk is a critical source of calcium, which can help your kids build and maintain strong bones.¹²

Here's how much milk your children should drink each day:¹²

Note that your kids may get their recommended dairy intake by drinking milk or eating yogurt or cheese.¹²

10. Schedule an Annual Physical

Before the first bell rings, take your kids for a physical exam to monitor their health, growth and development.⁴ And keep in mind that as your children get older, this annual preventative exam may also address mental health.⁴ In fact, the U.S. Preventive Services Task Force now recommends that primary care doctors screen all children ages 8 to 18 for anxiety, and all adolescents age 12 to 18 for depression.¹³ These screening tools can indicate whether your children may need additional mental health support.¹³

11. Schedule a Fall Sports Physical¹⁴

If your kids play sports, they may be required to get a preseason sports physical to determine whether it's safe for them to participate in that activity. Regular sports physicals are also recommended for active kids who don't play organized sports.

You may be able to get a sports physical from your children's regular doctor or their school. Keep in mind, though, that a sports physical doesn't replace a regular checkup. When scheduling your child's annual wellness exam, ask for a sports physical and a regular checkup to ensure your doctor sets aside time to do both.

12. Confirm That Vaccinations Are Up to Date

No matter which state you live in, your children must be vaccinated against certain diseases to attend school.¹⁵ In most states, this applies to both public and private schools.¹⁵ In preparation for a new school year, contact your kids' school to find out what kind of immunization documentation is required.⁹ Take any school forms to your children's doctor to complete and sign, and keep a copy of these records for yourself and your children's school.⁹

13. Get a Comprehensive Eye Exam¹⁶

Just like your children's bodies grow and change, their eyesight may be changing, too. A comprehensive exam with an optometrist can help ensure your children's healthy vision and overall eye health. The doctor will check for conditions such as nearsightedness and farsightedness, as well as problems with eye focusing, eye tracking and more. With a comprehensive eye exam, you can help ensure your children see clearly and have the complex vision skills needed for successful learning.

14. Take a Trip to the Dentist¹⁷

Some schools require a back-to-school dental checkup. But even if it's not mandated, the end of summer is a great time to take care of any potential issues so your children won't have to miss school for a dental appointment. This is also an opportunity to help your kids get back on track with healthy dental habits — such as brushing twice a day — after a potentially relaxed and treat-filled summer.

15. Brush Before Breakfast¹⁸

Did you know that there may be no significant clinical difference between brushing teeth before breakfast and brushing afterward? The most important thing is to make sure your kids brush every morning before they leave the house. So if toothbrushing tends to be forgotten in the morning rush, have your kids brush before breakfast instead of afterward.

CareCredit Financing for Child Health and Wellness

If you are looking for an option to help manage your family's health and wellness finances, consider the CareCredit credit card. The CareCredit card can help you pay for the care you want and need and make payments easy to manage.* Apply today and use our Acceptance Locator to find a provider or retailer near you that accepts CareCredit. Continue your wellness journey by downloading the CareCredit Mobile App to manage your account, find a provider on the go, and easily access the Well U hub for more great articles, podcasts and videos.

Author Bio

Robyn Tellefsen is a freelance writer and editor with more than 20 years of experience covering health and wellness, finance, and more. Her work has appeared on sites such as LoopNet, Beachside Rehab, First Horizon Bank, SoFi, A Place for Mom, American Express, Chase and more.