As students head back to the classroom, Dignity Health – Northridge Hospital Medical Center, a member of CommonSpirit Health, is encouraging parents to prioritize heart-healthy habits that support children’s physical and emotional well-being throughout the school year.
From packing nutritious lunches to staying active, small daily choices can have a lasting impact on a child’s overall health.
“The back-to-school season is a great opportunity for families to establish healthy routines that can last all year,” said Dr Rishma Chand, pediatrician with Dignity Health Northridge Hospital. “Healthy eating, regular physical activity, quality sleep and stress management all play an important role in supporting children’s heart health, strengthening their immune systems and helping them succeed both inside and outside the classroom.”
Keep Kids Moving
Children should aim for at least 60 minutes of physical activity each day. Walking or biking to school when possible, playing outside, participating in sports or taking family walks are all excellent ways to support heart health and overall wellness.
As students return to school and sports, hospitals often see an increase in emergency department visits during late August and September. To help prevent injuries and heat-related illnesses, children should ease back into physical activity gradually, stay well hydrated – especially during periods of extreme heat – wear appropriate protective gear and know when to take a break or seek medical attention if an injury occurs.
Pack a Balanced Lunch
Choose meals that include fruits, vegetables, whole grains, lean proteins and low-fat dairy. Replace sugary snacks with healthier options like fresh fruit, vegetables with hummus, yogurt or whole-grain crackers. Drinking water instead of sugary beverages can also help children stay hydrated and energized throughout the school day.
Prioritize Healthy Sleep/Sleep Hygiene
A consistent sleep schedule helps children stay focused, supports emotional well-being and contributes to heart health. Parents can begin adjusting bedtimes before school starts to help make the transition smoother. Sleep hygiene should include setting a bedtime time weeks beforehand, establishing a similar wake up time each day and having no devices in the room to ensure proper sleep time for each age group. Limiting screen time is important as it is associated with obesity, anxiety and lack of social interactions.
Check Backpacks
Check your child’s backpack weight and make sure it is not too heavy. Bags should not go below the buttocks.
Help Children Manage Stress
Returning to school can bring excitement as well as anxiety. Maintaining consistent routines, encouraging open conversations and making time for activities like reading, outdoor play or mindfulness can help children manage stress in healthy ways.
Stay Up to Date on Wellness Visits
Back-to-school season is also a good time to schedule annual wellness visits and sports physicals. Regular checkups help monitor growth, identify potential health concerns early and ensure children are ready for a healthy school year.
By building healthy habits now, families can help children feel their best throughout the school year while supporting long-term heart health and overall well-being.