Back to school season is upon us. If you have school-aged kids, you know that getting your kids back-to-school ready involves more than just shopping for school supplies. This year more than ever, it is vital to ensure they are physically healthy and prepared to go back to school.

Keep reading for some tips on how to keep your whole family healthy and stress-free while planning for a successful school year.

Get Organized- Remember that waiting till the last day to get things organized will only create stress. Plan ahead. Get the back-to-school supplies list and shop the items. Organize kid’s backpacks. Choose a backpack for your kids that will be comfortable and won’t cause back pain. Asking the school for help during summer is a good idea too. Schools are open to addressing any parental concerns, like the specific needs of a child over the summer. Reaching out to your child’s teacher and introducing yourself and your child over e-mail will help your child’s teacher be familiar with you and your child.

Backpacks- It’s a good idea to pack light. Organizing the backpack to use all of its compartments. Pack heavier items closest to the center of the back. It’s good to remind your child always to use both shoulder straps. Wearing a backpack over one shoulder can strain muscles and creates postural asymmetry. Adjusting the straps so that the bottom sits at the child’s waist is best.

Visit the School- Taking kids to visit the new school or classroom before the first day of school can help reduce back to school stress for your kids. Plan to attend the new classroom orientation and meet with the kids’ teacher before the first day. If your kid is nervous, have a friendly conversation about the problem and then help them come up with solutions. It will help reduce the stress and give your kids tools to work out issues in future.

Teach Good Hygiene Habits– if COVID-19 has taught us anything, it’s to practice healthy hygiene. The most effective way to avoid spreading germs is proper handwashing. Teach your kids to wash hands thoroughly with soap fronts and backs of their hands and in-between fingers. Pack a small hand sanitizer in their backpacks.

Schedule a Doctor’s Visit– Schedule an annual check-up before heading back to school. Make sure your kid’s immunizations are up-to-date, too.

Get Back into the Routine– Starting back to school bedtime routine two weeks before school starts gives the kids a reasonable amount of time to transition into the new practice. It’s a good idea to cut back on screen time.

Plan Healthy Meals- Plan meals and school lunches ahead of time. Make a calendar of school lunches and home dinners. Get your kids involved in the process. Ask them to put their choice of healthy lunches and dinner options on the menu. Serve a healthy breakfast to kids each morning. Research shows that students who eat breakfast are more alert during class than those who don’t.

Stay Hydrated- Keeping your kids hydrated with water is essential for kid’s health and wellness. It helps prevent fatigue, improve mood, aid digestion, and maintenance, and enhance brain function. Try to limit sugary drinks.

Stay Active- Summer is the season for kids to stay active. I am sure you have been traveling with kids and doing all sorts of outdoor activities like hiking, biking, kayaking, and surfing. Keep that momentum going. Enroll the kids in a yoga class. Enroll them in some fall sport activity.

Calm Their Worries- Starting the new school year in a new classroom with new teacher and classmates can be nerve-racking for children. Inform the kids about their class schedule and other changes to go back to school. A regular yoga practice with kids can help reduce anxiety and promote feelings of calm.

Even setting aside fifteen to twenty minutes a day during summer break to plan for the school year ahead can go a long way. That bit of planning gives your child confidence that the new school year is a priority for you, and you will help them with any challenges in the future.