Back to School Health for Children

Parents should keep in mind three key routines as they track their children's health over the school year, says Randall Cottrell, a University of Cincinnati professor of health promotion and education. In addition to physical activity, children need a good night's sleep and a proper breakfast before they head to school.

Cottrell, who has evaluated school health programs for the Ohio Department of Health, says the school year can cause children to decrease their physical activity in order to increase their study time. "All children need to maintain some level of physical activity when they go back to school. The mind works best when it's physically stimulated." Cottrell says that activity could be as simple as playing an hour of hoops with the neighborhood kids after school, rather than an hour of computer games. When it gets too cold to play outdoors, recreational leagues can offer activities that range from basketball to swimming and wrestling. "When the snow falls, children can go sledding as they continue to stay physically active through the school year."

A proper diet will lower the risk of childhood obesity and increase the likelihood of academic success. Cottrell says it all begins with a proper breakfast. Without it, the blood sugar level falls, making children fatigued and less able to concentrate. "All children should have breakfast. If they don't like cereal, they can have yogurt and toast, but they must have those calories. Studies have shown breakfast benefits learning." Cottrell also suggests sending children to school with healthy snacks and if they pack their lunch, keep it healthy, avoiding high fat, high sugar and high salt foods.

An earlier nighttime routine is often a source of conflict between kids and parents, but Cottrell says proper rest impacts learning. "Students should get a minimum of eight hours of sleep and it's better if they can get between nine and 10 hours," says Cottrell. Because their bodies are still growing, he says children need more rest than the average adult. That can be a challenge for teens who wish they could "sleep in." Studies have shown teenagers have a harder time waking up because of their changing biological clocks.


What do you do differently when the school year starts back?