As summer winds down and families prepare for the back to school season, it’s easy to focus on buying supplies, organizing backpacks, and planning schedules. But one of the most important ways to set your child up for success is by making sure they are healthy, strong, and ready to learn.
Whether it’s their first day ever or just another grade level up, back to school is a big deal. This simple health checklist will help you cover all the key areas so your child can start the school year feeling great and ready to thrive.
1. Get a back to school physical
A yearly checkup helps make sure your child is growing, developing, and staying healthy. During this visit, your child’s doctor may check:
- Height and weight
- Blood pressure and heart rate
- Spine and posture
- Vision and hearing
- Lungs and breathing
- Any existing medical conditions
If your child plays sports, ask if a sports physical is also needed. Many schools require this before joining a team.
Tip: Try to schedule the appointment a few weeks before school starts to allow time for any follow-up care.
2. Vaccines: Stay protected
Vaccinations are one of the most important ways to keep your child healthy. They help prevent serious diseases like measles, mumps, tetanus, and whooping cough. Schools often require proof that students are up to date with their shots.
Not sure what your child needs? Your pediatrician can help you catch up on any missed doses.
3. Don’t forget the dentist
A healthy smile matters more than you might think. Tooth pain, cavities, or gum issues can make it hard for kids to eat, sleep, and concentrate in class.
Before school starts, schedule a dental checkup to:
- Clean teeth and remove plaque
- Check for cavities or signs of infection
- Apply sealants or fluoride if needed
Preventing problems early means fewer absences and a healthier school year.
4. Check their vision and hearing
Kids may not always tell you when something’s wrong with their vision or hearing—but it can make a big difference in the classroom.
Watch for signs like:
- Squinting at books or screens
- Sitting too close to the TV
- Complaining of headaches
- Ignoring directions or not responding to their name
If you notice any of these, talk to your doctor about a vision or hearing screening. Catching these issues early helps prevent struggles with reading, writing, and learning.
5. Support mental and emotional health
Starting a new school year can bring a lot of emotions—excitement, nervousness, even fear. Some kids adjust quickly, while others may need extra help.
Here’s how to support your child emotionally:
- Talk openly about their feelings
- Ask what they’re looking forward to—or what’s making them nervous
- Read books about starting school or making friends
- Reassure them that it’s normal to feel unsure at first
If you notice signs like trouble sleeping, stomachaches, mood swings, or isolation, reach out to your pediatrician or a mental health provider. Strong minds help children focus, feel happy, and succeed.
6. Focus on sleep and healthy habits
Children need plenty of rest to stay focused, alert, and in a good mood during the school day. Sleep also helps the immune system fight off germs.
Recommended hours of sleep:
- Ages 6–12: 9 to 12 hours per night
- Ages 13–18: 8 to 10 hours per night
Start adjusting sleep schedules about 2 weeks before school starts. Help your child go to bed and wake up earlier gradually.
Pair good sleep with healthy food choices. Nutritious meals give your child the energy they need to learn and grow. Try to include:
- Fruits and vegetables
- Whole grains
- Lean proteins
- Water instead of sugary drinks
Avoid high-sugar snacks or processed foods, especially at breakfast. A good meal helps kids stay alert and focused all morning.
7. Teach good hygiene
Schools are full of kids, which means they’re also full of germs. Help your child stay healthy by practicing everyday hygiene:
- Wash hands before eating, after using the bathroom, and after coughing or sneezing
- Cover coughs and sneezes with a tissue or elbow
- Avoid touching the face, eyes, or nose
- Use hand sanitizer when soap and water aren’t available
Packing a small bottle of hand sanitizer in their backpack is a smart way to keep them protected on the go.
8. Share health information with the school
If your child has any allergies, asthma, diabetes, or other medical needs, the school should know.
Make sure to:
- Provide up-to-date emergency contact information
- Share a list of any medications your child takes
- Complete any necessary forms for medications at school
- Talk to the school nurse or teacher about what to do in an emergency
By working together, you and the school can help your child feel safe and supported every day.
9. Encourage physical activity
Physical activity is important not just for physical health, but for brain health too. Moving the body helps reduce stress, improve focus, and support better sleep.
Ideas to keep your child active:
- Walk or bike to school
- Join a sports team or dance class
- Play outdoors after homework
- Take family walks or go to the park
The goal is at least 1 hour of activity every day. Make it fun and something they enjoy!
10. Don’t overload the backpack
Carrying a heavy backpack can cause back, neck, or shoulder pain. Make sure your child’s bag is safe and comfortable.
Here’s what to look for:
- Two wide, padded straps
- A padded back
- Weight less than 10–15% of your child’s body weight
- Even distribution of items in compartments
Encourage your child to wear both straps—not just one—and to clean out unnecessary items often.
Give your child a healthy head start
Getting ready for school is more than checking off a shopping list. It's about making sure your child feels well, stays safe, and has the tools they need to succeed inside and outside the classroom.
Whether it's a quick checkup, updated vaccines, or support with emotional health, you're setting your child up for a strong, healthy year.
Book your child’s back-to-school health visit at Sanitas Medical Center
At Sanitas Medical Center, we’re here to help your family get off to a great start. Don't wait—schedule your child’s appointment today and give them a healthy head start!
