Fall Health Tips
Back to School Tips
Backpack Safety
- Choose a backpack with wide, padded shoulder straps and a padded back.
- Pack light. Organize the backpack to use all of its compartments. Pack heavier items closest to the center. The backpack should never weigh more than 10 to 20 percent of the student’s body weight.
- Always use both shoulder straps. Sling a backpack over one shoulder can strain muscles. Wearing a backpack on one shoulder may also increase curvature of the spine.
- Consider a rolling backpack. This type of backpack may be a good choice for students who must tote a heavy load. Remember that rolling backpacks still must be carried up stairs, and they may be difficult to roll in snow.
Eating During the School Day
- Most schools regularly send schedules of cafeteria menus home. With this advance information, you can plan for packing lunch on the days when the main course is one you child prefers not to eat.
- Try to get your child’s school to stock healthy choices such as fresh fruit, low-fat dairy products, water and fruit juice in the vending machines.
- Each 12-ounce soft drink contains approximately 10 teaspoons of sugar and 150 calories. Drinking just one soda a day increases a child’s risk of obesity by 60%. Restrict your child’s soft drink consumption.
Developing Good Homework and Study Habits
- Create an environment that is conducive to doing homework. Youngsters need a permanent work space in their bedroom or another part of the home that offers privacy.
- Set aside ample time for homework.
- Establish a household rule that the TV set stays off during homework time.
- Be available to answer questions and offer assistance, but never do a child’s homework for her.
- To help alleviate eye fatigue, neck fatigue and brain fatigue while studying, it’s recommended that youngsters close the books for 10 minutes every hour and go do something else.
- If your child is struggling with a particular subject, and you aren’t able to help her yourself, a tutor can be a good solution. Talk it over with your child’s teacher first.
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Walking
How useful is walking for your health?
Exercise, including walking, decreases the risk of death, heart attacks, stroke, hypertension, some cancers, osteoporosis, depression, anxiety, and obesity. It improves overall health, helps osteoarthritis and diabetes, boosts HDL (good cholesterol) levels, and lightens mood.
As long as there are not medical conditions that contraindicate walking (such as predisposition to falls or advanced degenerative joint disease), walking is an excellent, inexpensive form of exercise.
Thirty minutes of physical activity (walking or other physical activity) on most days is recommended by the Surgeon General. A brisk 30-minute walk burns about 200 calories. Walking slowly for 30 minutes uses 100 calories. You can easily add 30 minutes of exercise daily by making a few minor changes, such as parking farther from work or from a store, then walking the extra distance.
Review Date: 1/28/2002
Reviewed By: Victoria Kennedy, RN, A.D.A.M. editorial. (1/28/2002). Previous review: J. Gordon Lambert, MD, Associate Medical Director; RxRemedy. (2/9/2000).
A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org ).
The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. Copyright 2003 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.
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