Back-to-school check list
Teaching your child healthy habits now will help them feel their best throughout the school year and beyond.
Check in for a check-up.
Preventative check-ups and screenings help kids stay ahead of health issues. During an annual wellness visit, our pediatricians will ensure your child is up to date on their vaccinations and talk to you about which immunizations are recommended to prevent disease. They will also help you navigate school health requirements.
“We believe in treating the whole child. What I mean by that is, of course, their physical health is very important, but we also feel that their emotional health is very important,” said Wellstar Children’s of Georgia Pediatrician Dr. Brandi Lewis. “Our goal is for all our patients to be resilient, happy and healthy.”
Eat healthy.
Teach children about good nutrition by encouraging them to eat plenty of fruits and vegetables and limiting sugary drinks and snacks. When kids head back to school, keep them on the right track with healthy after-school snacks.
Stay hydrated and keep cool.
Make sure kids drink plenty of water to help their bodies regulate temperature. Summer athletes should drink up to 20 ounces before practice and 5 ounces every 15 minutes during the activity. On especially hot days, it’s also important to remind your children about moderation: They should take frequent breaks in shady areas, and make sure they don’t push themselves too hard.
“Kids can become dehydrated faster than adults,” said Dr. Eric Berg, Wellstar Children’s of Georgia medical director of pediatric surgical services. “If they’re already thirsty, they may already be mildly dehydrated.”
Move your body.
Children should have around 30 to 60 minutes of moderate activity every day. Staying active can be a fun family activity—ride bikes, play tag or go for a walk.
Get sports-ready.
Schedule your child’s sports physical before game day arrives. Their care team will check their heart, lungs and overall health so they can feel their best on and off the field.
“Sports physicals are important to screen for any underlying conditions that might put your child at increased risk versus some of their peers,” Dr. Berg said.
Catch some z’s.
Kids 3 to 5 years old should get about 10 to 13 hours of sleep a day. Children 6 to 12 years old should get nine to 12 hours, and teens need about 8 to 10 hours.
Practice good hygiene.
Show children how to wash their hands properly and remind them to do it frequently. Do not send your children to school if they are sick.
Wear backpacks properly.
Kids' backpacks should not weigh more than 10 to 15% of their body weight. For example, if your child weighs 60 pounds, their backpack should be under 6 to 9 pounds.
“A poorly fitted or overloaded backpack can place extra strain on a growing child's back, neck and shoulders,” said Wellstar Children’s of Georgia Pediatric Orthopedic Surgeon Dr. Albert Pendleton. “Watch for signs like shoulder pain, red strap marks or leaning forward while walking.”
Understand your emotions.
Emotional well-being is as important as physical health, and the new school year comes with a lot of change for kids. Help your child understand their feelings and how to cope by listening and validating their thoughts, talking through expectations, visiting their school and new classrooms, and looking ahead to what the year could be like.
With more than 80 pediatric locations across Georgia, Wellstar Children’s of Georgia is always here to support families through the big leaps, growing pains and everything in between. Find a pediatrician near you and book your child’s back-to-school exam so they can start the year strong.
