It’s almost here again…back to school. Getting your kids back in the school year groove doesn’t have to be stressful as long as you plan ahead for classes, sports, and getting up early. Here are some tips to make your back to school strategy operate smoothly.

Get back on your school year sleep schedule. Pediatricians recommend that children age 6 to 12 get 9 to 12 hours of sleep a night, and that teens get 8 to 10 hours a night. If it’s still light outside when your kids go to bed, consider light blocking shades to help your child’s body send the appropriate signals for sleep.  All devices should be powered off one hour prior to bedtime.

Plan healthy lunches now.  Start planning your school lunches now so you aren’t scrambling to assemble healthy, delicious lunches for your kids at the last minute.  Choose easy to pack, easy to eat foods like cheese sticks, baby carrots, fresh fruit, hummus, and nuts.

Tired of sandwiches? Consider food on a stick like chicken, beef, or sausage kebabs. Other great variations on the sandwich theme includes quesadillas, spring rolls, deli meat roll ups, sushi, and cold noodle or quinoa salads. Check out some great ideas for school lunch meal prep at 100 Days of Real Food.

Make sure your child’s backpack fits well. As kids get older, they tend to carry heavier books. A backpack can weigh as much as 30 pounds and cause shoulder, neck, and back strain for young people. Padding on the shoulder straps can be loosened and tightened to ensure a snug fit depending on the contents. Make sure the backpack is always worn with both straps over both shoulders, not one slung over one arm, which adds to the pressure on that arm. Consider switching to a rolling pack if the load is too much for your child.

Andrea Groth Wellbeing Detective

Andrea wants to live in a world where the neighborhoods are walkable, bike lanes are plentiful, and the food is fresh, delicious and readily available.

A 20-year veteran of the health and wellness industry, she started her career in the fitness industry while earning a master’s degree in Exercise Science and Health Promotion, and then on to the burgeoning field of worksite wellness. Andrea has competed in collegiate level soccer, worked as a personal trainer, fitness instructor, wellness coach, and master trainer, climbed 14ers, and completed cycling centuries and metric centuries. All of these experiences give her the opportunity to view well-being from many different perspectives.
When she’s not helping others to be their healthiest self, you can find her at a farm to table restaurant, down dogging at the yoga studio, or experiencing the Colorado landscape on a bicycle, snowshoes, cross country skis or on foot.