Back to School: Healthy Habits for Kids and Families
Many families are fortunate 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, health and exercise professionals have an opportunity to guide their clients in establishing a family fitness routine and developing healthy habits for kids. While it is a challenging transition, having effective strategies in place allows clients to remain focused on their well-being and inspire their families to do the same.
Exploring Challenges
As you are working with your clients who are affected by the changing seasons and shift in routine, begin by asking them what, if any, concerns they might have related to that transition. This question is important, as it helps you meet clients where they are and allows you to collaborate with them to brainstorm strategies that lead to an effective and sustainable transition.
Most often, clients emphasize concerns related to a change in routine, balancing nutrition, managing a more hectic and time-consuming schedule, and finding ways to manage whatever stress they experience.
In these conversations, keep these “pocket questions” in mind.
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As summer is ending, what do you think might change for you and your family when school begins?
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What challenges come up for you as you think about this transition?
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What strategies have worked for you in the past?
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If you can imagine the progression of the school year, what do you want it to look like?
Work through these (or your own) questions with your clients to explore what they might be experiencing in their minds. Remember to rely on the ACE ABC Approach™ to engage in a meaningful and motivational conversation to help clients get to a place where they identify what they need to experience a successful and healthy school year with their families. Following that conversation, you can brainstorm different ways to help support your clients in the transition. Check out the approaches below.
Establishing Routine and Consistency
Creating a Schedule: Encourage clients to develop a weekly schedule that includes designated times for physical activity and meal planning (these would be their “non-negotiables” or “priorities”). Emphasize the importance of consistency, which helps both children and parents establish and maintain healthy habits.
Morning and Evening Routines: Assist clients in developing and incorporating 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 end.
Promoting Balanced Nutrition
Menu Planning and Preparation: Educate clients on the benefits of identifying some “go to” healthy meals they can use in a pinch when life gets hectic. Then, help them lay out a reasonable menu for the week where they can identify which protein, vegetable, grain and healthy fat to include at mealtimes.
Offer workshops or resources on how to create balanced meals that include a variety of fruits, vegetables, lean proteins and whole grains. Highlight the convenience of preparing meals and snacks ahead of time to reduce the temptation of less healthy options.
Healthy Lunchbox Ideas: Provide clients resources that offer creative and nutritious lunchbox ideas that appeal to children. Share recipes and tips for preparing lunches that are both delicious and packed with nutrients, ensuring that children have the energy and focus needed for their school day.
Incorporating Kids in Cooking: Encourage your clients to involve their children 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, suggest parking a few blocks away and walking the rest of the distance (keep in mind potential weather and safety challenges).
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 and enjoyable.
Utilizing School and Community Resources: Do some research in your area (or your client’s area if you offer online classes or sessions) to examine 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: Help your client identify the challenges they experience in their household related to screen time. Have a motivational interviewing discussion that allows the client to set clear limits on their children’s screen time, such as one hour of screen time per day, no electronics until homework is completed or no screen time until after dinner and children have showered and are ready for bed. Share different apps and tools that can help them track and manage the amount of time spent on electronic devices.
Active Alternatives: Offer suggestions for 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 into the programs you create with your clients. Teach simple practices such as deep breathing, meditation or progressive muscle relaxation to manage stress and enhance overall well-being. Additionally, share some of your favorite meditation apps and playlists you use in your own practice.
Respect Rest: Emphasize that rest is necessary and not a reward. Lack of consistent and restorative rest negatively impacts all other dimensions of wellness. If clients and their families are struggling with a bedtime routine, that might be an area to navigate with them.
Communication and Support
Regular Check-ins: Establish regular coaching check-ins with clients to discuss weekly progress, address challenges or setbacks and celebrate successes.
Supportive Community: In your work with clients, you can develop a sense of community. Consider organizing group activities, social events or online forums where families can share experiences, offer support and motivate each other.
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, by using these intentional strategies, health and exercise professionals can help clients calibrate their 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, clients will be empowered to continue to thrive during the school year.
Your primary goal should be to inspire lasting healthy habits that integrate seamlessly into everyday life, ensuring that the well-being of clients and their families is prioritized all year round.
If you are a health coach or exercise professional interested in working with kids, consider becoming an ACE Youth Fitness Specialist (worth 2.5 ACE CECs). As an ACE Youth Fitness Specialist, you’ll help the youngest generation get moving and get healthy, now and into the future. You’ll learn how to design, implement and coach fun and engaging exercise programs for youths of all ages.
Credit: Back to School: Healthy Habits for Kids and Families
