Blog Layout

Five Healthy Habits to Build for the School Year

Whether you're a returning college student, a parent of school-aged children, or simply noticing the change in seasons, back-to-school time marks a shift in routine. We transition from the relaxed pace of summer to a busier schedule, often with a longer to-do list. For some, this increased structure offers an opportunity to set new challenges and goals. For others, just getting through the week feels like an accomplishment.

Regardless of how we approach this season, it's important to prioritize our health. Below are five strategies, organized by increasing challenge, to help you stay healthy throughout the school year. Consider what’s realistic for you before diving into one or more of these habits.

1. Eat Something. Get Some Sleep. Ideally, that "something" is nutrient-dense—think fruits, veggies, whole grains, and lean protein. But even on busy days, eating anything is better than nothing. Just like food fuels your body, sleep is essential for recovery and mental focus. Avoid the temptation to sacrifice sleep for productivity; getting enough rest sets you up for a better tomorrow and has long-term health benefits. Make eating and sleeping well the foundation of your daily routine.

2. Prep Fruits and Veggies Ahead of Time. We're more likely to eat healthy foods when they're convenient. Spend a few minutes prepping fresh produce—whether that means processing all your fruits and veggies after a grocery run, washing and slicing them the night before, or cutting up extra bell peppers for a snack. When healthy options are ready to eat, you're more likely to reach for them.

3. Take a Walk After Dinner. Movement is beneficial for both mind and body. A short walk after meals aids digestion, reduces the risk of disease, and offers a moment of relaxation on a busy day. Plus, it can give you an energy boost to carry you through the evening.

4. Plan Your Meals and Grocery Shopping. We tend to make better food choices when we plan. Choose a few meals for the week, or get specific and assign meals to particular days. Be realistic about your schedule—don’t plan a two-hour roast on a night when you only have 15 minutes to make dinner (hello, breakfast for dinner!). Make a grocery list as you plan your meals to ensure you have everything you need.

5. Try a New Fitness Activity. Walking after meals is great, but varying your exercise routine is key to maximizing health benefits. Challenge yourself to try a new activity and stick with it to build strength and fitness in different ways. Online videos and apps make it easy to try something new from home, or you can seek support from a local fitness studio. Aim for at least 150 minutes of moderate-intensity exercise each week, including strength-building and mobility exercises.

Keep Track of your progress with the Healthy School Year Checklist!

Eat a balanced meal
Get an adequate amount of sleep
Prep fruits and vegetables
Walk after dinner
Plan weekly meals; get groceries
Practice a new fitness activity

Looking for additional guidance on how to build healthy habits this season and beyond? Reach out to our team of dietitians to schedule a one-on-one appointment today! (785) 560-2566

< Older Post

Newer Post >