As summer winds down and the new school year begins, it is important for families to transition back into a structured routine that prioritizes health and fitness. Juggling school schedules, extracurricular activities, and family time can be challenging, but maintaining a healthy lifestyle is crucial for everyone. Here are some tips to help your family stay active and healthy as the school year kicks off.

•   Establish a Routine: Having a consistent routine helps children know what to expect each day and ensures that everyone in the family has time for essential activities like exercise and healthy eating.

•   Set a Schedule: Plan out the week’s activities, including meal times, homework sessions, and physical activity. This will help everyone stay organized and ensure that fitness doesn't get overlooked.

•   Prioritize Sleep: Make sure everyone in the family gets enough rest. Children need between 9-12 hours of sleep depending on their age, while adults should aim for 7-9 hours per night. Adequate sleep is essential for overall health and well-being.[1]

Staying active together as a family not only promotes physical health but also strengthens family bonds. Here are some activities that everyone can enjoy:

•   After-Dinner Walks: Make it a habit to go for a family walk after dinner. It's a great way to unwind, enjoy nature, and engage in light physical activity.

•   Weekend Adventures: Use weekends to explore local parks, go hiking, or visit a nearby beach. These outings provide a fun way to stay active while spending quality time together.

•   Home Workouts: Incorporate short, family-friendly workouts at home. Simple exercises like jumping jacks, squats, and push-ups can be done together and don't require any special equipment.

Good nutrition is fundamental to maintaining energy levels and overall health, especially during the busy school year. Be sure to talk to your doctor before making any dietary or fitness changes, but it can be helpful to start the day with a nutritious breakfast that includes protein, whole grains, and fruits. This will help everyone stay focused and energized throughout the morning. Packing healthy lunches that incorporate fruits, vegetables, lean proteins, and whole grains can be important as well, but avoid processed snacks and sugary drinks.[2] You can also let children help with meal planning and preparation, which teaches them about healthy eating and can make them more likely to enjoy the meals they have helped create.

Screen time is also important to address as the school year begins again. With the increase in remote learning and electronic device use, it is important to balance screen time with physical activity. By establishing clear rules about how much screen time is allowed each day, you can encourage breaks from screens to engage in physical activities or outdoor play. But if screen time is inevitable (and we have all been there), look for active video games or online fitness programs that encourage movement and exercise.

Fostering a positive attitude towards health and fitness is crucial for long-term adherence to a healthy lifestyle. Children are more likely to adopt healthy habits if they see their parents doing the same, so lead by example and make fitness a family priority. It is also beneficial to celebrate successes, so acknowledge and celebrate each family member's accomplishments, no matter how small. This helps build confidence and motivation to continue healthy habits. If you feel good, it is easier to continue to do well!

Transitioning back to school is a perfect opportunity to establish or reinforce healthy routines. By prioritizing physical activity, balanced nutrition, and adequate sleep, families can ensure that everyone stays healthy and fit throughout the school year.

[1] American Academy of Sleep Medicine. "Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine." Journal of Clinical Sleep Medicine, vol. 12, no. 6, 2016, pp. 785-786.

[2] Harvard T.H. Chan School of Public Health. "Healthy Eating Plate." Harvard T.H. Chan School of Public Health, 2011, https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/.