Summer Sweat to School Success
Staying active and transitioning smoothly from summer to a busy school routine, especially with lingering summer heat, can be challenging! It’s important to remember that incorporating regular physical activity into your routine can significantly benefit your academic performance and overall well-being. In fact, regular physical activity enhances cognitive function, improves memory and attention, and helps regulate mood and emotions. It also promotes better sleep, reduces stress, and builds confidence and self-esteem, all of which contribute to academic success.
Making fitness a part of back-to-school schedules means regularly incorporating physical activity into your daily routine. Here are some strategies to help you get started.
Early Morning or After-School Workouts
There’s no universally “best” time to work out, as it really depends on individual needs, preferences, and lifestyle. Whether it’s before school, during lunch, or after school, find the time that works best for you and your schedule. Morning workouts are beneficial because they help you establish a consistent exercise routine and can increase your energy levels throughout the day. Evening workouts can help with stress relief and potentially improve sleep. Ultimately, the best time is the one you can stick with consistently.
Encourage Active School Commuting
If feasible, encourage active school commutes, such as walking or biking to school instead of driving. This provides a built-in exercise session and can be a great way to start the day. If driving is necessary, park further away from the school to add extra steps to the commute.
Parking further away offers a simple way to incorporate more physical activity into the daily routine.
Incorporate Active Breaks
Instead of spending your entire study break seated, try incorporating a few minutes of activity. You could do some jumping jacks, stretch, or take a quick walk. Utilize the time between classes to get moving – take the stairs, walk briskly, do walking lunges in a hallway, or find a wall for wall sits. 
School-Based Activities
School-based activities encompass a wide range of opportunities for students to learn, grow, and connect outside of the traditional classroom setting. Participating in school sports offer a structured environment for physical activity and skill development, while also fostering social interaction and teamwork. Participating in sports also helps students learn to cooperate, communicate, and work together towards a common goal.
Make Fitness a Family Affair
Get the whole family moving! Plan physical activities like hiking, biking, or playing sports together to encourage everyone to be active. If possible, walk or bike with your child to school or participate in after-school activities with them. Children are more likely to adopt healthy habits if they see their parents leading by example.
Make it Fun and Sustainable
Whether it’s dancing, swimming, or participating in a sport, encourage your kids to find activities they genuinely enjoy. Start with small, achievable goals and gradually increase the intensity or duration of workouts as fitness levels improve. Ensure that fitness is part of a broader focus on overall well-being, including adequate sleep, healthy eating, and stress management. Integrating fitness into a holistic approach to well-being, alongside adequate sleep, healthy eating, and stress management, is crucial because these elements are interconnected and mutually reinforcing. A comprehensive approach ensures that each aspect of health supports and enhances the others, leading to improved physical and mental health outcomes. 
Schedule Workouts
To maintain a consistent exercise routine, schedule your workouts as if they were important appointments. This will ensure they become a priority and a regular part of your routine. Whenever feasible, aim to create a predictable fitness routine by exercising at the same times and on the same days. By scheduling workouts, you’re more likely to stick to your fitness goals, and having a set time and day can help you build a sustainable habit. This approach minimizes the chances of skipping workouts due to forgetfulness or other back to school commitments.
Embrace Short, Effective Workouts
Remember, even short, ten-to-fifteen-minute bursts of effective workouts, can significantly improve your fitness and overall health. These bursts of exercise, like HIIT or bodyweight routines, offer numerous benefits, including increased calorie burn, improved cardiovascular health, and enhanced muscle strength and endurance. The key is to make them intense and focus on proper form. 
Find A Workout Buddy
Exercising with a friend fosters motivation and accountability. A workout buddy holds you responsible for showing up and putting in the effort, making it harder to skip workouts and easier to stay consistent with your routine. You and your buddy can motivate and encourage each other, especially on days when either of you feels like skipping a workout. Yes, it’s possible that you may have different interests, but trying new activities together can introduce variety and make exercise more enjoyable. Are you a competitive person? A little friendly competition never hurt anyone and it can push you both to work harder and achieve better results.
Don’t Be Afraid to Ask for Help
Reach out to teachers, counselors, or tutors if you’re struggling academically or with your motivation to stay active as supporting one can positively impact the other. Ask if you can talk privately before or after class. Then just be honest. Tell them what you are struggling with and what you have done so far to try to overcome it. If you don’t ask for help, they won’t know that you need it. Proactively seeking help from trusted individuals who can provide guidance, support, and resources to address these challenges can truly make a difference. 
In Conclusion:
The back-to-school season can be a demanding time for students and families, with increased schedules and responsibilities, but it’s crucial to prioritize physical activity for overall health and well-being.
By implementing these strategies, you can navigate the challenges of summer heat and busy schedules, ensuring that fitness remains a priority for a healthier and happier back-to-school experience. Making time for fitness, even in small increments, can significantly improve overall well-being and even academic performance.
Remember, building healthy habits takes time and effort. Be patient with yourself, celebrate your progress, and stay committed to your goals. By effectively blending exercise with academics and prioritizing your well-being, you can achieve a successful and fulfilling school year. Good luck to you!
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