Back to School: Healthy Habits for Kids and Families

Many families are fortunate enough to enjoy a less structured schedule during the summer. But, as those carefree days of summer give way to the controlled routines of the school year, the key is establishing a family fitness routine and developing healthy habits for kids. 

Exploring Challenges

The most common concerns relate to a change in routine; balancing nutrition; managing a more hectic and time-consuming schedule; as well as finding strategies to manage stress.  

In these circumstances “pocket questions” are helpful. 

• As summer is ending, what do you think might change for you and your family when school begins? 

• What challenges come up for you as you think about this transition? 

• What strategies have worked for you in the past? 

• If you can imagine the progression of the school year, what do you want it to look like?  

Establishing Routine and Consistency

Creating a Schedule: Develop a weekly schedule that includes designated times for physical activity and meal planning (these would be “non-negotiables” or “priorities”). 

Consistency is key here, helping both children and parents establish and maintain healthy habits. 

Morning and Evening Routines: Develop and incorporate short, manageable activities into morning and evening routines (think of these as microbursts or movement snacks). Morning stretches or a quick walk can set a positive tone for the day, while evening family yoga or a casual bike ride can provide a relaxing ending. 

Promoting Balanced Nutrition

Menu Planning and Preparation: The benefits of identifying some “go to” healthy meals you can use in a pinch when life gets hectic (turkey enchiladas; fish tacos; spaghetti with Bolognese; tilapia with rice and vegetables). Lay out a reasonable menu for the week where you can identify which protein, vegetable, grain, and healthy fat to include at mealtimes. Brainstorm meal ideas together over the weekend for the week to come. Ask kids for their input. Find out what they like and why. It’ll keep them more connected to the mission and teach them about healthy eating. Make a game out of it by including various colors with fruits and vegetables. Include food from each group—grains, dairy, fruits, vegetables, and protein. Then, go shopping together. Make it a routine, a ritual, a habit. Make it a priority.  

Smoothies are a great breakfast option. Kids can choose their ingredients and parents can add all the vegetables and nutrients needed.

Look for workshops or resources on how to create balanced meals that include a variety of fruits, vegetables, lean proteins, and whole grains. Meal and snack prep ahead of time reduces the temptation of less healthy options and simplifies mealtimes during busy weekdays. It also becomes a fun activity for the whole family. Teaching kids about healthy nutrition and allowing them to choose what they make and eat.

Healthy Lunchbox Ideas: Many resources offer creative and nutritious lunchbox ideas that appeal to children. Social support is a major factor when it comes to implementing healthy behaviors. Pack lunches with the entire family for the family. Pick a few different healthy foods to replace the less nutritious ones. Everybody likes to feel in control. Keep it simple with two choices. Set guidelines and boundaries, and then let everyone make the choice that’s most appealing to them. To increase the chances of healthy habits sticking around, don’t revamp lunchtime all at once. Replace one lunch box item at a time, week by week, and reevaluate periodically. Slow, consistent change is more successful than abrupt menu alterations. Set a focus for each week and switch up the “healthy” part of the lunch. One week it can be the main item, another the snack, and the week after, the beverage.

Incorporating Kids in Cooking: Involve the kids in the cooking process. This can be a fun and educational activity that teaches kids about healthy eating and cultivates a positive relationship with food. 

Encouraging Physical Activity

Active Commuting: Advocate for walking or biking to school (where possible) to integrate physical activity into the daily routine. If the school is too far, park a few blocks away and walk the rest of the distance. 

Family Physical Activity Challenges: Discuss the idea of a family-centered challenge or activity. Whether it’s a step-count competition; a weekend hike; or a family sports day; these challenges can promote togetherness and make movement fun. 

Utilizing School and Community Resources: Do some research in your area to discover what after-school programs, sports teams, and community activities are available that encourage physical activity. Participation in these programs can provide structured opportunities for movement and social interaction. 

Managing Screen Time

Setting Limits: Identify the challenges you experience within the household related to screen time. Have a motivational interviewing discussion that allows you to set clear limits on your children’s screen time, such as one hour per day, no electronics until homework is completed or no screen time until after dinner. There are a variety of different apps and tools that can help track and manage the amount of time spent on electronic devices. 

Active Alternatives: Provide active alternatives to screen time, such as outdoor play, creative hobbies; or interactive fitness games that combine technology with movement. 

Stress Management and Mental Health

Mindfulness and Relaxation: Incorporate mindfulness and relaxation techniques. Simple practices such as deep breathing, meditation, or progressive muscle relaxation to manage stress and enhance overall well-being. There are also a variety of meditation apps and playlists available such as Calm and GAIA. These are not just great for parents but teaching children to use these simple techniques at an early age will set them up for success as adults.  

Respect Rest: Emphasize that rest is necessary and not a reward. Lack of consistent and restorative rest negatively impacts all other dimensions of wellness.  

Final Thoughts

Making the transition from the leisurely pace of summer to the on-the-clock structure of the school year can be a daunting task for many families. However, using these intentional strategies can help calibrate your compass in a way that eases the transition and offers continuous support. When you promote routine (while still honoring flexibility), balanced nutrition, physical activity, and mindful living, it empowers you to continue to thrive during the school year. 

My primary goal is to inspire lasting healthy habits that integrate seamlessly into everyday life, ensuring my clients and their family's well-being is prioritized all year round. 

*credit to Dr. Erin Nitschke, NFPT-CPT, NSCA-CPT