Heading back to school is an exciting time, but it can also feel overwhelming as you try to make sure your child is ready — physically, emotionally and mentally. Whether your child is starting kindergarten or heading into their senior year, taking time to check in on their health can help set them up for a strong start and a successful year.

Here’s a back-to-school health checklist to help you cover the essentials.

Schedule Your Child’s Annual Physical

Before the school year starts, make sure your child has had their annual well-child visit. This checkup gives your pediatrician a chance to assess growth and development, screen for common issues and ensure your child is on track with milestones. It’s also a great time to talk about sleep habits, screen time and nutrition.

If your child is participating in sports, many schools in Texas require a sports physical. These exams focus on assessing your child’s ability to safely participate in physical activity. The good news? In many cases, your pediatrician can complete both the annual physical and sports physical in the same visit.

Tip: The American Academy of Pediatrics (AAP) recommends annual checkups from age 3 through adolescence.

Make Sure Vaccines Are Up to Date

Vaccines play a major role in keeping schools and communities healthy. The Texas Department of State Health Services requires that students meet specific immunization requirements before attending school.

These include:

• DTaP (Diphtheria, Tetanus, Pertussis)
• Polio
• MMR (Measles, Mumps, Rubella)
• Hepatitis A and B
• Varicella (Chickenpox)
• Meningococcal and Tdap boosters for middle and high school students

Ask your child’s provider about any missed doses or catch-up vaccines. If your child is eligible, you can also ask about the COVID-19 and flu vaccines, which can often be given during the same appointment.

Prioritize Vision and Hearing Screenings

If your child has trouble seeing the board or hearing the teacher, learning can quickly become frustrating. Vision and hearing screenings are part of many school wellness programs, but getting them done before the year begins can give your child a head start.

Warning signs of vision problems can include frequent squinting, headaches or holding books very close. Hearing issues may show up as inattentiveness or difficulty following directions.

Establish Healthy Routines Now

A consistent routine helps kids thrive, especially during the school year. While there may be some protest from the kiddos, try to start transitioning to earlier bedtimes and wake-up times a few weeks before school starts to align with their school schedule. Elementary school kids typically need 9–12 hours of sleep, while teens need 8–10 hours, according to the Centers for Disease Control and Prevention(CDC).

Additionally, make room for healthy habits:

• Nutritious meals – Start the day with a balanced breakfast that includes protein, whole grains and fruit to fuel your child’s focus and energy.
• Daily movement – Kids need at least 60 minutes of physical activity each day, whether it’s playing outside, riding a bike or participating in sports.
• Screen time limits – For most kids, the AAP recommends no more than 1 to 2 hours of recreational screen time each day.

Check In on Emotional Readiness

According to the CDC, nearly 1 in 5 children experience a mental, emotional, or behavioral disorder each year. Back-to-school jitters are normal, but persistent anxiety, sadness or behavioral changes may signal that your child needs extra support. Start the conversation early; ask how they’re feeling about going back, what they’re excited or worried about, and what you can do to help.

If you’ve noticed your child withdrawing, struggling with sleep, or expressing fears about school, consider reaching out to a pediatrician or behavioral health professional. Early support can make a big difference.

Review Allergy and Medication Plans

If your child has a food allergy, asthma or other chronic condition, make sure their school has the necessary documentation and medication on file. Update emergency action plans and talk with your school nurse about storage and access to inhalers, EpiPens or other daily medications.

Don’t Forget the Backpack Basics

While it may not seem like a health issue, an overloaded or poorly-fitted backpack can lead to back and shoulder pain. The American Academy of Orthopaedic Surgeons recommends:

• Choosing a backpack with padded straps and a waist belt
• Encouraging your child to wear both straps
• Keeping the backpack no heavier than 10–20% of your child’s body weight, trending on the lighter end for younger children.       
• For example, if your child weighs 60lbs, their backpack should be around 6lbs or less.

Start the Year Strong

A healthy start to the school year goes beyond new supplies and fresh sneakers. By scheduling checkups, staying on top of immunizations, and checking in on your child’s physical and emotional well-being, you’re helping set them up for success in the classroom and beyond.

To find a family practice physician on staff with Texas Health, visit TexasHealth.org/Doctors.