Explore More Content

Simple Back-to-School Health Tips for Kids

Get your kids ready for a healthy school year with simple tips for sleep, nutrition, vaccines, exercise and routines that help them learn and thrive.

Published: August 21, 2019

Last reviewed: August 26, 2026

Read time: 5 min read

A new school year brings new opportunities to learn, grow, and make friends. It can also bring busy schedules, germs, and new routines. The good news? A few healthy habits can help your child stay healthy and ready to learn all year long.

MetroHealth pediatrician Laura Shefner, MD, shares these simple back-to-school health tips for families.

1. Start the Day with a Healthy Breakfast

A healthy breakfast gives kids the energy they need to learn and stay focused at school. Skipping breakfast can make children feel tired and have a harder time paying attention.

You don’t need to make a big meal every morning. Simple, protein-rich foods can help keep kids full longer.

Easy Breakfast Ideas

Eggs
Peanut butter on whole-grain toast
A yogurt smoothie
Cheese and fruit
Overnight oats with nuts or seeds

To save time, prepare breakfast the night before or on the weekend.

For drinks, choose water or milk instead of sugary beverages.

Pack Healthy Snacks

Healthy snacks can help children stay energized throughout the day.

Good options include:

String cheese
Carrots and hummus
Celery with nut or seed butter
Pumpkin seeds
Yogurt
High-protein granola bars

2. Help Prevent Colds, Flu and Other Illnesses

Children are exposed to many germs at school. Healthy habits can help lower the risk of getting sick.

Keep Vaccines Up to Date

Talk with your child’s doctor about:

Annual flu shots
Recommended childhood vaccines
School-required immunizations

Kindergarten, seventh grade, and twelfth grade are especially important times to check vaccine records.

Teach Good Handwashing

Remind children to wash their hands:

Before eating
After using the restroom
After coughing, sneezing, or blowing their nose

Cover Coughs and Sneezes

Teach kids to cough or sneeze into their elbow instead of their hands. This can help stop germs from spreading.

Stay Home When Sick

If your child is sick, keep them home from school to help them recover and protect others from illness.

3. Create Healthy School-Year Routines

As the school year begins, schedules can quickly fill up with homework, sports, clubs, and other activities. A healthy routine can help reduce stress and make each day run more smoothly.

Make Time for Play

Free play helps children build social, physical, and emotional skills. It also encourages creativity and problem-solving.

Set a Homework Routine

Choose a regular time and quiet place for homework each day.

For larger projects, encourage your child to break the work into smaller steps. This can make assignments feel less overwhelming.

Eat Together as a Family

Family meals give everyone a chance to connect and talk about their day. They can also help children feel supported when they face challenges at school.

Give Yourself Extra Time

Mornings are often less stressful when families wake up 15 to 30 minutes earlier. A little extra time can help with breakfast, packing lunches, and getting out the door on time.

4. Keep Kids Active and Manage Screen Time

Regular physical activity helps children build strong muscles and bones, improve mood, and stay healthy. Aim for 30 to 60 minutes of physical activity each day.

Activities can include:

Walking the dog
Riding a bike
Playing tag
Playing sports
Outdoor play

Limiting screen time can also help children stay active and get better sleep.

5. Choose a Backpack That Fits

Heavy backpacks can strain a child’s back, neck, and shoulders. Choosing the right backpack and wearing it correctly can help prevent discomfort.

Backpack Safety Tips

Choose a backpack with padded shoulder straps.
Look for back support.
Make sure your child uses both shoulder straps.
Adjust the straps so the backpack fits snugly.
Keep the backpack from hanging too low.
Avoid carrying unnecessary items.

Lighter water bottles, lunch boxes, and school supplies can also help reduce backpack weight.

Set Your Child Up for Success

Healthy habits can make a big difference during the school year. Start with a nutritious breakfast, encourage handwashing, make time for exercise and sleep, and create simple daily routines. These small steps can help your child stay healthy, happy, and ready to learn all year long.

Need to see a provider?

Take the first step toward your child’s healthiest future.

Schedule a pediatric visit today and connect with care that supports your family.

Call 216-778-2222 to schedule an appointment, or see a full list of our pediatric providers.

For more information, visit Pediatric Care at www.metrohealth.org.

Your Questions Answered

Q. How can I help my child stay healthy during the school year?

A. Help your child stay healthy by encouraging good habits every day. Make sure they eat a healthy breakfast, wash their hands often, stay active, get enough sleep, and keep up with recommended vaccines and well-child visits. These simple steps can help prevent illness and support learning.

Q. What are some healthy breakfast ideas for busy school mornings?

A. Quick, healthy breakfast options include eggs, peanut butter on whole-grain toast, yogurt smoothies, cheese and fruit, or overnight oats. Choosing foods with protein can help children stay full longer and maintain their energy throughout the school day.

Q. How much physical activity do kids need each day?

A. Children should get about 30 to 60 minutes of physical activity each day. Activities like walking, biking, playing sports, or spending time outdoors can help support healthy growth, boost mood, and build strong muscles and bone.