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Back to School Wellness Tips for Teachers, Parents and Students

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As the school year begins, the excitement of new schedules, supplies and goals fills the air. However, wellness often gets overlooked in the hustle and bustle. Whether you’re an educator, parent or student, taking care of your health is essential—not a luxury. These tips come from teachers affiliated with Healthy Eating Active Living (HEAL) of Alabama and staff from the National Center on Health, Physical Activity and Disability (NCHPAD).

Check out these practical tips and ideas to help teachers, parents and students kick off a healthy school year.

For Teachers

Educators share simple but impactful wellness habits:

Get enough sleep. Be consistent when you go to bed and when you wake up. Here are 8 practical, research-backed tips to help you get the restful sleep you deserve.

Set a cut-off time for work to protect personal time and prevent burnout. Maintain a positive work-life balance. Here are some key approaches to help you find balance in your daily life.

Be physically active or exercise regularly. Even shorts bouts of exercise will provide health benefits. Find an exercise routine that is enjoyable.
Consider meal prepping. If you do meal preps during the week, pick a day where there is not a lot going on so you can focus on preparing nutritious meals. Here are some tips when planning meals ahead.

Connect with positive colleagues—moral support matters.
Take movement breaks during planning or lunch to recharge. Pushing, rolling and walking are great ways to move. Here are some strategies to help you make walking a daily habit.

Stay hydrated—bring your water bottle everywhere. Click on this link to learn more about the importance of staying hydrated.

Choose supportive shoes over trendy ones; your feet will thank you.
Move for yourself, and not just while teaching.
Keep desk healthy snacks and spare clothes for unpredictable school days.
Say “no” to draining commitments—boundaries are a form of self-care. By practicing the power of saying no, we can establish time and space for self-care, which empowers us to be fully present in all situations. Here is some information on the power of setting boundaries.

Stretch and breathe between classes to release tension.
Treat planning time as sacred, and not as “free time.”
Celebrate small wins to stay motivated.
Lean on fellow teachers for laughter and support. Click on this link to learn more about the power of human connection.

Remember: presence is more important than perfection—show up with heart.
Practice gratitude to invite more positivity into your life. Click on this link to learn tips for cultivating gratitude.

Get outdoors and experience solitude. The overwhelming benefits of vitamin D and fresh air will boost your mood, reduce stress and help you reset.

Tips for Parents

Parents play a critical role in the student’s health and wellness. Here are ways you can stay balanced:

Create consistent sleep and meal routines for smoother mornings.
Pack nutritious snacks that include protein, fiber and water. Here are some ideas for snacks when you are on the go.

Prepare the night before—clothes, lunches and backpacks.
Make movement a family activity—incorporate push, walks, rolls, stretches or dancing.
Check in on emotions, and not just on academics. Here are a few strategies to help your child with their mental well-being.

Build strong communication with teachers early on.
Model healthy habits such as hydration and regular tech breaks.
Celebrate effort—not just achievement.
Involve the student in school prep: students can be responsible for setting up schools’ clothes, preparing lunch, and setting up study time.
Encourage free play after school: this time can be used by the parent to practice self-care.

For Students

Students can take charge of their health with simple habits:

Keep a refillable water bottle in your backpack. Here are some ways to help you drink more water.

Sneak in short movement breaks—stretch, push, roll, walk, wiggle or dance. Follow along with this fun circuit. Grab some friends and get moving.

Don’t skip breakfast; even a small meal can make a difference. If you are tired of the same old breakfast routine click on this link to learn about other healthy breakfast options.

Take a tech break after school to recharge.
Write down achievements to boost motivation.
Use a planner or app to stay organized.
Talk to someone if you’re feeling stressed.
Practice mindfulness, take deep breaths before tests, and find quiet time. Use this meditation video series from NCHPAD to learn and practice guided meditation.

Take time to discuss with your family how the school day went and what you learned.

These tips focus on accessibility, disability inclusion, and support.

Use assistive tools confidently, such as mobility aids, readers or sensory supports.
Build routines around your energy level. Plan for movement and rest when it works best for you.
Inquire about wellness spaces, sensory-friendly rooms or quiet areas for breaks.
Engage in adapted movement—try chair yoga, stretching, adapted sports or play at accessible parks and playgrounds. Here are two simple movements that support better posture, core stability, and cardiovascular endurance—perfect for anyone with limited time or looking for a low-impact way to stay active.

Advocate for accommodations or ask a parent or teacher to assist you.
Maintain hydration and nutritional routines that suit your needs.
Utilize technology for calming—use apps, timers or soothing music. Here are more self-care ideas for when you are feeling overwhelmed.

Track and celebrate your strengths—keep a journal of your achievements and unique skills.
Make new friends and teach them about you: share hobbies, interests and goals.
Lean on your support team—family, aides, counselors and friends.

Health is a team effort. When schools, families and students prioritize wellness, great things happen—not just academically, but emotionally and physically as well. These tips remind us that healthy habits don’t require perfection; they just need intention. So, here’s to a year of showing up, speaking up, and stepping into your healthiest self—one snack, stretch and smile at a time.

Thanks to Jenn Baumeister, Adrian Ware, Andrew Hamiter, Courtney Emerson, Joeva Bryant, Callie Pike, Matt Rogers and Melissa Hubauer for contributing your insights to this post—your input helped shape a stronger, more valuable message.

Headquartered at the University of Alabama at Birmingham (UAB) School of Health Professions, the National Center on Health, Physical Activity and Disability (NCHPAD) is the nation’s premier center dedicated to promoting the health and wellness of all people through evidence-based programs, resources, campaigns and strategic initiatives. Learn more at nchpad.org.

To learn more about the work of HEAL United and its partnership with NCHPAD, visit the Wellness, Health & Everything Else podcast episode in the button below.

Visit the podcast

Article

Back to School Wellness Tips for Teachers, Parents and Students

As the school year begins, the excitement of new schedules, supplies and goals fills the air. However, wellness often gets overlooked in the hustle and bustle. Whether you’re an educator, parent or student, taking care of your health is essential—not a luxury. These tips come from teachers affiliated with Healthy Eating Active Living (HEAL) of Alabama and staff from the National Center on Health, Physical Activity and Disability (NCHPAD).

Check out these practical tips and ideas to help teachers, parents and students kick off a healthy school year.

For Teachers

Educators share simple but impactful wellness habits:

Get enough sleep. Be consistent when you go to bed and when you wake up. Here are 8 practical, research-backed tips to help you get the restful sleep you deserve.

Set a cut-off time for work to protect personal time and prevent burnout. Maintain a positive work-life balance. Here are some key approaches to help you find balance in your daily life.

Be physically active or exercise regularly. Even shorts bouts of exercise will provide health benefits. Find an exercise routine that is enjoyable.
Consider meal prepping. If you do meal preps during the week, pick a day where there is not a lot going on so you can focus on preparing nutritious meals. Here are some tips when planning meals ahead.

Connect with positive colleagues—moral support matters.
Take movement breaks during planning or lunch to recharge. Pushing, rolling and walking are great ways to move. Here are some strategies to help you make walking a daily habit.

Stay hydrated—bring your water bottle everywhere. Click on this link to learn more about the importance of staying hydrated.

Choose supportive shoes over trendy ones; your feet will thank you.
Move for yourself, and not just while teaching.
Keep desk healthy snacks and spare clothes for unpredictable school days.
Say “no” to draining commitments—boundaries are a form of self-care. By practicing the power of saying no, we can establish time and space for self-care, which empowers us to be fully present in all situations. Here is some information on the power of setting boundaries.

Stretch and breathe between classes to release tension.
Treat planning time as sacred, and not as “free time.”
Celebrate small wins to stay motivated.
Lean on fellow teachers for laughter and support. Click on this link to learn more about the power of human connection.

Remember: presence is more important than perfection—show up with heart.
Practice gratitude to invite more positivity into your life. Click on this link to learn tips for cultivating gratitude.

Get outdoors and experience solitude. The overwhelming benefits of vitamin D and fresh air will boost your mood, reduce stress and help you reset.

Tips for Parents

Parents play a critical role in the student’s health and wellness. Here are ways you can stay balanced:

Create consistent sleep and meal routines for smoother mornings.
Pack nutritious snacks that include protein, fiber and water. Here are some ideas for snacks when you are on the go.

Prepare the night before—clothes, lunches and backpacks.
Make movement a family activity—incorporate push, walks, rolls, stretches or dancing.
Check in on emotions, and not just on academics. Here are a few strategies to help your child with their mental well-being.

Build strong communication with teachers early on.
Model healthy habits such as hydration and regular tech breaks.
Celebrate effort—not just achievement.
Involve the student in school prep: students can be responsible for setting up schools’ clothes, preparing lunch, and setting up study time.
Encourage free play after school: this time can be used by the parent to practice self-care.

For Students

Students can take charge of their health with simple habits:

Keep a refillable water bottle in your backpack. Here are some ways to help you drink more water.

Sneak in short movement breaks—stretch, push, roll, walk, wiggle or dance. Follow along with this fun circuit. Grab some friends and get moving.

Don’t skip breakfast; even a small meal can make a difference. If you are tired of the same old breakfast routine click on this link to learn about other healthy breakfast options.

Take a tech break after school to recharge.
Write down achievements to boost motivation.
Use a planner or app to stay organized.
Talk to someone if you’re feeling stressed.
Practice mindfulness, take deep breaths before tests, and find quiet time. Use this meditation video series from NCHPAD to learn and practice guided meditation.

Take time to discuss with your family how the school day went and what you learned.

These tips focus on accessibility, disability inclusion, and support.

Use assistive tools confidently, such as mobility aids, readers or sensory supports.
Build routines around your energy level. Plan for movement and rest when it works best for you.
Inquire about wellness spaces, sensory-friendly rooms or quiet areas for breaks.
Engage in adapted movement—try chair yoga, stretching, adapted sports or play at accessible parks and playgrounds. Here are two simple movements that support better posture, core stability, and cardiovascular endurance—perfect for anyone with limited time or looking for a low-impact way to stay active.

Advocate for accommodations or ask a parent or teacher to assist you.
Maintain hydration and nutritional routines that suit your needs.
Utilize technology for calming—use apps, timers or soothing music. Here are more self-care ideas for when you are feeling overwhelmed.

Track and celebrate your strengths—keep a journal of your achievements and unique skills.
Make new friends and teach them about you: share hobbies, interests and goals.
Lean on your support team—family, aides, counselors and friends.

Health is a team effort. When schools, families and students prioritize wellness, great things happen—not just academically, but emotionally and physically as well. These tips remind us that healthy habits don’t require perfection; they just need intention. So, here’s to a year of showing up, speaking up, and stepping into your healthiest self—one snack, stretch and smile at a time.

Thanks to Jenn Baumeister, Adrian Ware, Andrew Hamiter, Courtney Emerson, Joeva Bryant, Callie Pike, Matt Rogers and Melissa Hubauer for contributing your insights to this post—your input helped shape a stronger, more valuable message.

Headquartered at the University of Alabama at Birmingham (UAB) School of Health Professions, the National Center on Health, Physical Activity and Disability (NCHPAD) is the nation’s premier center dedicated to promoting the health and wellness of all people through evidence-based programs, resources, campaigns and strategic initiatives. Learn more at nchpad.org.

To learn more about the work of HEAL United and its partnership with NCHPAD, visit the Wellness, Health & Everything Else podcast episode in the button below.

Visit the podcast