Commit to be Fit: Take advantage of school routines

The routine of children going back to school can benefit the whole family. Parents also can take advantage of this time of year.

1. Annual checkups

Many schools require vaccinations, physicals or sports physicals before students come back to school. This also is a good time for your children to visit their pediatrician, dentist and eye doctor. Parents, this may be a good time for to set up wellness checks like mammograms, eye exams, physicals or blood work.

Tip: Set up annual exams for 2016. Get it on the calendar now and request the doctor's office give a reminder call.

2. Get adequate sleep

The National Sleep Foundation suggests that children between the ages of 3 and 5 get 10 to 13 hours of sleep at night; ages 6 to 13 need 9 to 11 hours of sleep; and teens 14 and older should get 8 to 10 hours of sleep a night.

Tip: 'Taking a hot bath cools the body down and triggers the central nervous system to induce sleep,' says Dr. Sarah Armstrong, director of Duke's Healthy Lifestyles Clinic. 'Also turning the lights down an hour or two before bedtime.'

Sleep studies have found that the glowing light from electronic devices such as smartphones, computers or iPads can disrupt sleep cycles, so have children power down devices before bed time and suggest they read a book instead. Parents take note: what is good for your children is also good for you.

3. Have a better morning

Setting a bed time for your child — and for yourself — is the first step to getting enough shut eye. What are some things you would like to implement in the morning to make it a better day for you and your children?

Tip: Set your alarm clock a little earlier than anyone else to have time for yourself. Morning routines like journaling, prayer time, stretching, making coffee can set a calm and focused mood for the rest of the day.

4. Create a 'quiet' zone

The American Academy of Pediatrics advises, 'Children need a consistent work space in their bedroom or another part of the home that is quiet, without distractions, and promotes study.'

Tip: If you don't want to choose a separate space, discuss a 'study time' so your child can distinguish between play time and quiet study time. Gather the family together and play a quick board game or cards to ignite brain power before study time begins. Parents, can also use this quiet time for personal development — reading 'Success' magazine, journaling, working on brain teasers, etc.

5. Move together

Chances are that your child is sitting more now that school has started. Take advantage of the warm weather and dedicate time to be outdoors. Ditch the electronics, television and couch and get outdoors with your children for some extra bonding time.

Tip: Not only will your child be burning off extra energy, you also will be burning calories. Go for a walk after supper, play tag in the backyard, get the neighbors together for game nights of kickball or softball, anything that will keep you active.

• Kylie Alger is a certified wellness coach and co-owner of The WellWoman: Body, Mind & Spirit. Comments: khelgens@thewellwoman.org