Even though summer is still in play, children are counting on you to get them ready with a back-to-school health checklist. You can make this year the healthiest (and happiest) one yet by reviewing this important list before (or even after) school starts.
At Heavens Urgent Care in Apache Junction, we’re here to help families check off every box on their Back-to-School Health Checklist, so your student starts the year focused, energized, and ready to learn. So, let’s go!
1. Schedule a Back-to-School Checkup
Even if your child seems healthy, an annual checkup is key to catching any underlying health issues early. These visits help ensure:
- Healthy growth and development
- Clear vision and hearing (often unnoticed until they affect school performance)
- Up-to-date health records for school and sports activities
- Early signs of stress, anxiety, or sleep issues
Note: While Heavens Urgent Care does not provide immunizations, we can complete sports physicals and general wellness exams quickly and conveniently — often with same-day or next-day appointments.
2. Get a Sports Physical (Even for Non-Athletes)
In Arizona, most school districts require a sports physical for students participating in school athletics, including club and intramural sports. But even if your child isn’t on a team, a sports physical can identify heart, joint, or respiratory issues that might not show up during a standard checkup.
Check Arizona Interscholastic Association’s requirements here:
https://aiaonline.org/students/physical-forms
3.Review Vision and Hearing
Children won’t always mention trouble seeing the board or hearing in class — but limitations here can drastically impact academic performance. If your child hasn’t had a vision or hearing screening in the last year, this is a great time to schedule one.
Fun fact: According to the CDC, nearly 15% of school-aged children have some level of hearing loss, often due to frequent ear infections or undiagnosed conditions.
4. Update Health Forms and Emergency Contacts
Before school starts, make sure to:
- Complete your child’s health forms and return-to-school paperwork
- List any medications they take and when
- Provide up-to-date allergy or asthma action plans
- Include accurate emergency contact info
Also, if your child uses an inhaler, EpiPen, or other emergency medication, confirm with the school nurse what their storage and access policy is at the school.
5. Review Healthy Habits at Home
Help your child adjust from summer mode to school mode by re-establishing routines a few weeks early:
We suggest starting with:
- A regular bedtime and wake-up schedule
- Balanced meals and snacks with fruits, veggies, and protein
- A daily hygiene routine (brushing, washing, hand sanitizer in the backpack)
Did you know? Children need between 9–12 hours of sleep per night for optimal focus and mood at school, according to the American Academy of Pediatrics.
6. Talk About Mental Health and School Stress
This is a big one. Back-to-school excitement can also come with worry, anxiety, or sensory overwhelm especially for younger children or those starting a new school.
Create space for your child to express their feelings and then ask them:
- “Is there anything you’re nervous about?”
- “What are you excited to learn this year?”
- “What can I do to help your mornings feel easier?”
If your child is showing signs of school refusal, stomachaches, sleep troubles, or changes in behavior, a visit to your provider can help screen for anxiety, attention issues, or adjustment difficulties.
7. Teach Healthy Backpack Habits
Heavy backpacks can strain your child’s neck, back, and posture. The American Occupational Therapy Association recommends that backpack weight should not exceed 10% of your child’s body weight.
8. Create a Sick Day Plan
It happens. Kiddos get sick and germs tend to spread quickly in schools, especially early in the year. You can plan now for when to keep your child home; how to handle missed work; and when to access online virtual medical care quickly if symptoms start.
Heavens Urgent Care also offers walk-in care for common back-to-school illnesses like:
- Ear infections
- Pink eye
- Stomach bugs
- Strep throat
9. Review Screen Time and Eye Health
After a summer of tablets and gaming, it’s a good time to reset screen habits. Encourage your child to do better with:
- The 20–20–20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds
- Practicing less screen time before bed
- Getting some fresh air and sunshine with after school outdoor play
10. Keep Water Bottles and Hand Sanitizer Handy
Many schools ask students to bring their own water bottle. Proper hydration improves focus, reduces fatigue, and helps prevent headaches, especially during hot Arizona months. And don’t forget the hand sanitizer clipped to their backpack for when they can’t get to a sink with hot water and soap.
Starting a new school year with good health is one of the best gifts you can give your child. From sports physicals to back-to-school wellness checks, Heavens Urgent Care in Apache Junction is here to make your back-to-school season a little smoother — and a lot healthier.
