Columbus, Ga. (June 20, 2025) – The new school year is around the corner and now is to the time to start preparing for a successful and healthy year healthy year ahead.
“It’s a good time of year for getting kids physically and emotionally ready for the next school year: reviewing their health, academic record, their emotional health, making sure their routine health is up-to-date, including their vaccines and physicals,” said Praveen Singh, MD, Piedmont Physicians Pediatrics at Midtown Columbus.
Whether your child is heading to kindergarten or high school, Dr. Singh offers tips for you to help make sure your child has a healthy school year ahead:
Limit backpack weight
Children should be carrying a heavy load as heavy backpacks can stunt a child’s growing body. Backpacks with two padded straps are recommended, and its contents should not weigh more than 15% of your child’s weight. Remember to use both straps so the weight is evenly distributed.
Sleep schedule
As the school year approaches, children should gradually easy into a earlier sleep schedule and wake up time. In general, pediatricians recommend nine to 12 hours of sleep each night between for ages 6 to 12 years old, and teens need eight to 10 hours of sleep.
Healthy eating
Students who get proper nutrition and more attentive. It is best to avoid foods with added sugars. For breakfast, whole-grain breads, oatmeal, yogurt, cottage cheese, fruit are a great way to start the day. A well-balanced lunch and dinner should include a protein, whole grain, fruit and vegetables.
Try to avoid offering the same types of food to your child to keep them interested in a variety of healthy options.
Keep clean hands
Illnesses and sickness can be spread through the transfer of germs. Washing your hands is the one of the best ways to get rid of germs that could make you sick. Make sure the to wash your hands with warm water for at least 20 seconds.
Sports physical
Sports teams, and often band groups, require a sports physical for participation as a proactive approach to identifying students who may be at higher risk for injuries or other health conditions Sports physicals are generally brief and include checking vitals, heart and lung health, joints, flexibility and medical history.
In additions to your pediatrician office, sports physicals are also offered at our 72 Piedmont Urgent Care clinics, as well as at Piedmont QuickCare locations based on availability.
Wellness check
Dr. Singh encourages parents and guardians to make sure their child’s wellness checks and preventative visits are up-to-date (within the past year). Hefner added that parents should also be checking in on the mental wellbeing of their child, assessing for any emotional or social situations their child may have concerns about.
“Parents should be having really good open conversations with their kids, and also not hesitating to make an appointment so we can put a good success plan in place for the child,” Dr. Singh said.
Immunizations
Certain immunizations are also required for students before starting the new school year. Generally, some school systems will require a vaccine or boosters before starting kindergarten, before seventh grade and before 11th grade. Some colleges and universities may require updated vaccinations as well for incoming freshmen.
The immunization schedule can be found on the Georgia Department of Health website.
These back-to-school health tips can be discussed with your doctor. To find a Piedmont doctor near you, visit piedmont.org.