Tips for back-to-school success

There are three key ingredients to helping children perform at their best when they head back to school this summer – physical activity, a good night’s sleep and proper nutrition, says Randall Cottrell, professor of health promotion and education at the University of Cincinnati.

Children often sacrifice physical play for study time once the school year starts, but "all children need to maintain some level of physical activity when they go back to school. The mind works best when it’s physically stimulated," Cottrell explained to Medical News Today.

Have children replace video games with an hour spent shooting hoops. When the weather gets colder, children can join a recreational sporting league or take the toboggan out for a few runs before dinner.

Children should also be getting a minimum of eight hours of sleep a night – and nine to ten hours is ideal. While children and teens often resist going to bed early, their growing bodies require more sleep than an adult, so a good bedtime routine is essential.

Parents should also make sure their children are eating well during the school year, starting with a healthy breakfast. Without breakfast, blood sugar levels drop, which can make it hard to concentrate. To keep energy levels up throughout the day, pack healthy food for snacks and lunches, avoiding items that are high in fat, sugar or salt.

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