While back-to-school can be overwhelming for many parents, it’s important that you create a positive environment and provide the necessary emotional support for the child. Here are some easy tips to help you with the necessary preparations.

• Book your annual checkup with your pediatrician and ensure your child is up to date on vaccinations. And if your child is playing a sport at school, don’t forget to have your doctor complete the physical form.

• Children may have anxieties or concerns about going back to school, meeting new friends and getting to know their new school or teacher. Listen to your child's worries and offer reassurance. Help your children feel comfortable expressing their emotions by asking them how they are feeling. Listen attentively without judgment. Don't hesitate to consult a mental health professional if you notice signs of distress.

• Not only can social media be a distraction, it can also be damaging to a child’s mental health. Limit the amount of time your child spends on social media, or choose to keep social media off-limits during certain times of the day. Regularly check the apps and websites your child uses and stay aware of their online interactions. Model good behavior by limiting your own social media use, especially during family time.

• Summer may mean later nights and a flexible schedule, so start adjusting bedtime a few weeks before school starts, gradually moving it earlier by 15 to 30 minutes every few days until the desired time is reached. Then, maintain a consistent sleep schedule, even on weekends, to help regulate your child's internal clock.

• Back to school means back to sports. Participating in sports is an excellent way for kids to remain physically active and develop social skills. But be diligent and make sure your child has appropriate sports gear and safety equipment, including helmets, pads and suitable footwear. Check that coaches and instructors are properly trained in first aid and CPR.

• Establishing good eating habits at home can enhance concentration at school as well as improve overall cognitive function, essential for learning. Start the day with a balanced breakfast to fuel your child’s body, and include a variety of food groups throughout the day — fruits, vegetables, whole grains, protein and dairy — to ensure a balanced intake of essential nutrients. Also, make sure you child drinks enough water (limiting juice and energy drinks) to maintain energy levels and support overall bodily functions.

Regular exercise is not only important for kids' attention, memory, muscles, and mood – it also helps their future health by reducing their risk of preventable diseases like type 2 diabetes, obesity, high cholesterol, and high blood pressure.

In general, kids and teens should aim for at least 60 minutes of exercise per day. Here are some ways to make exercise fun and manageable for all ages.

Physical Activity Ideas for Preschool (Ages 3-5)
For preschool age children 3 to 5 years old, activities can include tag, follow-the-leader, playing at a local park or playground and even dancing. Physical activity can be done all at once or broken up throughout the day, so consider all the movement your kids enjoy from sunrise to sundown.

Physical Activity Ideas for School Age (Ages 5-9)
Some fun exercise ideas for school-aged children 5 to 9 years old include walking, running, jumping rope, dancing, and even ball-based games like catch, basketball, or soccer. It is important to lead by example; parents need exercise, too! Your child looks up to you and if they see you exercising, they'll want to follow your lead. Consider the impact of your habits and enjoy some activities together.

Physical Activity Ideas for Adolescents (Ages 10-19)
Adolescents 10 to 19 years old can enjoy brisk walking, swimming and strength training exercises like pushups, pull ups, or yoga. Also consider video games that require movement and even chores around the house. You can also consider assigning kids household chores that involve greater movement, like mowing the lawn or taking the dog for a walk or run – it is an easy way to get some things checked off your to-do list and can give your four-legged friends some extra attention, too.

Remember not to worry too much about how kids exercise – what matters is that they do. And most importantly, make sure they are safe, and remember to have fun.

Understanding mental health can be challenging for kids, and talking about mental health with kids can be particularly challenging for parents. The following are tips on how to start and continue the conversation about mental health with your child.

When talking to your teens:

• Focus on listening to what they have to say, regardless of how you might feel about the matter.

• Respond with empathy and validation while expressing calm and reassurance. A child's stress is just as real as our own and a sense of belonging and acceptance is at the center of their world, so reaffirm their feelings, especially those about friends and partners. 

• Avoid judgement and personal opinions or lectures that could cause your child to feel defensive.

• Remind them how much they matter and how much you love them.

• Let your teen know they are not alone in experiencing sadness or emotional distress – bad times won’t last forever. Reassure them that "it's okay not to be okay" because everyone has rough patches. What is important is that they seek the support they need or find healthy coping skills to get through the tough times.