The Blog

As the new school year approaches, it’s essential for educators, parents, and students to prioritize health and wellness. Building healthy habits and routines now can set the tone for a successful and stress-free school year. Here’s a comprehensive checklist to help everyone in your household get back on track and stay healthy. 

Healthy Back-to-School Checklist 

For Educators: 

          1. Establish a Sleep Routine: 

• Aim for 7-9 hours of sleep each night, as recommended by the National Sleep Foundation. 
• Maintain a consistent bedtime and wake-up time, even on weekends.

  2. Meal Prep for the Week:

• Prepare balanced meals and snacks to fuel your day. The USDA’s MyPlate provides great guidelines for balanced nutrition. 
• Include a variety of fruits, vegetables, whole grains, and lean proteins.

  3. Incorporate Physical Activity:

• Take short breaks to stretch or walk between classes.  
• Join our Stronger Texas virtual fitness classes like yoga, Zumba, or Pilates to stay active

  4. Manage Stress: 

• Practice mindfulness or meditation daily. The American Psychological Association offers tips on managing stress.  
• Utilize our free virtual confidential telehealth coaching services available in English and Spanish for additional health support and accountability and chronic disease prevention and management. 

For Parents: 

         1. Create a Family Schedule: 

• Plan consistent meal times, homework sessions, and family activities.  
• Use a family calendar to keep track of everyone’s commitments.

  2. Promote Healthy Eating: 

• Pack nutritious lunches and snacks for your children. Refer to the Academy of Nutrition and Dietetics for ideas.
  
• Encourage your kids to try new fruits and vegetables.

  3. Foster an Active Lifestyle: 

• Participate in family exercise routines, like an evening walk after dinner, or Saturday morning Zumba/Yoga!
• Explore our Stronger Texas fitness and nutrition classes together, suitable for all fitness levels and offered in a variety of formats such as Mixxed fit, Zumba, Kickboxing, Yoga, Pilates and more!

  4. Encourage Open Communication: 

• Discuss any school-related stress or concerns with your children, and make time to share highs/lows with each other at the end of the day.
• Take advantage of our free virtual confidential telehealth coaching services for guidance, customized health support, and accountability. 

For Students: 

1. Set a Consistent Sleep Schedule: 

• Aim for 8-10 hours of sleep each night. The American Academy of Pediatrics highlights the importance of sleep for students. Consistently getting the right amount of rest will help ensure the back-to-school process goes smoothly and help improve overall back-to-school health and wellness as sleep also affects the immune system. 

• Additionally, screens should be avoided at least an hour before bedtime.

  2. Eat a Balanced Diet: 

• Start the day with a healthy breakfast. 

• Choose snacks that provide energy and nutrients, like fruits, nuts, and yogurt.

  3. Stay Active: 

• Participate in school sports or after-school activities. 

• Students can join their families by participating in our Stronger Texas virtual classes to stay fit and have fun!

  4. Manage Time Effectively: 

• Use a planner or family calendar to keep track of assignments, activities, and any appointments.

• Break down tasks into manageable steps to avoid feeling overwhelmed. 

Additional resources to learn more:  

• Centers for Disease Control and Prevention (CDC): cdc.gov 

• American Academy of Pediatrics (AAP): aap.org 

• National Sleep Foundation: sleepfoundation.org 

• MyPlate – USDA: choosemyplate.gov 

Try Our Free Health Services!

 We are committed to supporting the health and wellness of all Texans. Our free virtual services include: 

• Stronger Texas Fitness and Nutrition Classes: Join our diverse range of classes, including yoga, Zumba, mixed fit, and Pilates, all from the comfort of your home. 

• Virtual Confidential Health Coaching Services: Next, meet with our telehealth coaches who provide personalized support and accountability to help you achieve your health goals. Services are available in both English and Spanish!