Category: News

The phrase “back to school” is met with groans from kids and cheers from parents. Some children are eager to see their friends again, but most would rather hang on to their relaxed summer routines—late nights, sleeping in, and a break from structure. But as fall approaches, it’s time to start preparing for a healthy and successful school year. Use this updated back-to-school health checklist to get your family ready for 2025–2026.

Ease Into a Healthy Sleep Routine

Don’t expect your child to adjust to a new bedtime overnight. Begin easing them into their school-year sleep schedule at least two weeks before the first day. Make gradual changes—if bedtime needs to be 8 PM, start with 9 PM and move it back by 10 minutes each night. Do the same with morning wake-up times.

If they push back, smile and say: “You’ll thank me when school starts.”

Schedule School Physicals and Back-to-School Vaccines

Staying on top of your child’s health is one of the most important back-to-school tasks. Many states require updated immunizations before school begins, and your pediatrician can help ensure your child is fully protected. This includes their annual flu shot and any required back-to-school vaccines.

If your child plays sports, a physical may also be required. Schedule a visit with one of our pediatricians for a complete checkup and peace of mind.

Create Space for Conversations

Let your child know they can come to you with anything—whether they’re nervous about a new grade, changing schools, or facing challenges with friends.

Here are some helpful strategies:

• Tour the school together before the year starts, especially if it’s a new environment.
• Encourage open communication—let them know they can talk without fear of judgment.
• Keep an eye on behavior changes or academic shifts. If your child seems withdrawn or anxious, talk to your pediatrician about support options.

Stick to a Predictable Routine

Routines give kids a sense of stability. Try to:

• Keep consistent morning schedules.
• Designate a quiet, organized spot for homework.
• Make family dinners a time to connect.
• Power down electronics 30 minutes before bedtime to promote better sleep.

Need help setting up a homework station? Make it fun! Let your child decorate the space to make it feel personal and inviting.

Review Allergy and Medication Management

If your child has food allergies, asthma, or takes daily medications, make sure their school has an updated action plan and necessary supplies (like EpiPens or inhalers).

Speak with your pediatrician to update forms and prescriptions before the first day.

Encourage Hand Hygiene and Germ Prevention

With cold, flu, RSV, and COVID still circulating, it’s smart to refresh your child’s knowledge on handwashing, coughing into elbows, and not sharing food or drinks.

Consider packing hand sanitizer or disinfectant wipes in their backpack for quick use at school.

Don’t Overlook These Essentials

The basics matter—often more than we think.

• Provide a nutritious breakfast each morning and enough time to eat it.
• Pack healthy lunches and remind your child to stay hydrated.
• Ensure they’re getting enough sleep, daily physical activity, and plenty of fresh air.

Healthy habits set the foundation for learning, focus, and emotional well-being.

Stay Engaged in Their Education

When parents show interest, children thrive. Ask about their homework, review their progress, and celebrate their strengths before offering feedback. Showing support sends a strong message: learning is important, and you’re on their team.

Beat the back-to-school rush, schedule a back-to-school physical and vaccination appointment today by calling PediatriCare of Northern Virginia at (703) 330-3939.

Sources:

• Parenting.org – Back to School: 10 Days of Activities
• CDC – Raising Healthy Children
• HealthyChildren.org – Back-to-School Tips
• AAP – School Attendance

They run you ragged, never stop moving, have more energy than a rabbit, and never want to settle down. Yes, you know we are talking about young children. With the warm weather on the way, parents should be knowledgeable about recognizing and preventing heat exhaustion in children. They won’t recognize it is happening, so it’s up to you to spot the signs.

Continue reading “Recognizing and Preventing Heat Exhaustion in Children” →

These days, many children are spending less time outdoors—and more time in front of screens. While it’s easy to let kids stay inside, the long-term benefits of outdoor play for children’s development far outweigh the short-term convenience of indoor activities.

When kids step outside, they’re doing much more than playing—they’re building stronger bodies, developing social skills, and boosting their mental health in ways that indoor activities just can’t match.

Less Time Outdoors, More Screen Time

Over the past decade, screen time has steadily increased for children of all ages. Whether it’s watching videos, gaming, or browsing, many kids are missing out on valuable opportunities to move their bodies, use their imaginations, and connect with others.

It’s understandable that supervising outdoor play can take more effort. But encouraging time outside—even just in the backyard—helps lay the foundation for lifelong healthy habits.

Step Into the Sunshine

The benefits of outdoor play go far beyond physical fitness. It supports kids’ mental well-being, emotional resilience, and cognitive growth. Try making outdoor time part of your child’s daily routine—just like meals, homework, or bedtime.

Physical Benefits of Outdoor Play

Active outdoor play helps children develop strength, coordination, and confidence. Simple games like tag, hopscotch, or hide and seek encourage movement and physical skill-building.

Today, nearly 1 in 3 children in the U.S. is considered overweight or obese. Regular outdoor activity helps children maintain a healthy weight, reduces the likelihood of chronic illnesses, and gets them away from frequent snacking and sedentary habits.

Additional physical benefits include:

• Healthier weight and lower risk of conditions like asthma, type 2 diabetes, and heart disease
• Natural exposure to vitamin D through sunlight
• Reduced risk of nearsightedness due to more distance-focused vision outdoors
• Improved energy, mood, and sleep patterns

Mental Benefits of Outdoor Play

Outdoor play doesn’t just build strong bodies—it strengthens growing minds, too. Time outside supports better focus, sharper memory, and more restful sleep.

Children also gain essential social and problem-solving skills by interacting with others in unstructured settings. From taking turns to navigating conflicts, these experiences help build emotional intelligence and cognitive flexibility.

Outdoor environments also spark creativity, encourage curiosity, and provide space for critical thinking that isn’t always available indoors.

Emotional Benefits of Outdoor Play

Outdoor play fosters independence, confidence, and resilience. As kids climb trees, build forts, or try a new sport, they learn to assess risks, push their limits, and bounce back from challenges.

Emotional benefits include:

• Reduced stress and anxiety
• Increased self-confidence through new experiences
• Emotional regulation through physical activity
• A sense of freedom and independence not often found indoors

Your Backyard is a Great Place to Start

You don’t need a fancy park or playground to get kids moving. The backyard is a perfect place for exploring, running, digging, or playing games with siblings and friends.

Experts recommend that school-aged children get several hours of physical activity each day, and outdoor play is one of the easiest—and most enjoyable—ways to make that happen.

Questions About Outdoor Play?

If your child is reluctant to go outside or you’re unsure how to encourage active play, we’re here to help. Contact PediatriCare of Northern Virginia at (703) 330-3939 to talk with a pediatric expert.

Sources:

• The Benefits of Outdoor Play for Kids – All Kids Bike
• The Benefits of Outdoor Play in Child Development – Miracle Recreation
• The Benefits of Outdoor Play: Why It Matters – Children’s Hospital of Philadelphia

As the weather warms up and flowers bloom, many parents notice their child developing a runny nose, sneezing, or congestion. But how do you know if it’s just a common cold or spring allergies? Since the symptoms can overlap, it’s important to understand the differences to ensure your child gets the right care.

While colds are caused by viruses and usually clear up on their own, allergies result from the immune system overreacting to pollen and other triggers. Knowing the difference helps parents manage symptoms effectively—and when in doubt, always check with your pediatrician.

Continue reading “Is it a Cold or Spring Allergies? How to Tell in Children” →

Winter offers endless fun for kids, from sledding down snowy hills to gliding across frozen ponds. While these activities create cherished memories, they also come with risks. Each year, pediatricians treat injuries ranging from broken bones to cold-related illnesses and more. 

The good news? Parents can ensure their kids enjoy winter activities safely by taking a few key precautions. Here’s how to keep sledding, skiing, and ice skating fun and injury-free!

Continue reading “Winter Activity Safety Tips for Kids: Sledding, Skiing & Ice Safety” →

When kids get sick, it can be hard to distinguish between common conditions like the cold, flu, and sinus infections. Each condition shares overlapping symptoms but requires different approaches to care, making things extra confusing. Understanding the distinctions can help you manage your child’s illness effectively and know when to seek medical attention.

Continue reading “What’s the Difference Between the Cold, Flu, and Sinus Infections?” →

Welcoming a newborn during the holiday season is both exciting and challenging. Between the festive spirit, the colder weather, and the influx of visitors eager to meet your little one, it can be overwhelming navigating this special time. Never fear! We’ve created a handy survival guide to help you handle the holiday season with a newborn—including setting boundaries, managing visitors, and finding moments of joy with your new family!

Continue reading “Handling The Holidays with a Newborn: Winter Birth Survival Guide” →