Back to school, back to heart health: Why kids’ routines matter

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As summer wraps up and kids head back to the classrooms, it’s important to recognize how young people spend their free time could impact their heart health, according to the American Heart Association, a relentless force changing the future of health for everyone everywhere. Too much screen time and unhealthy on-the-go eating habits could make for some hard lessons in poor heart health in the future.

According to a 2023 scientific statement from the American Heart Association, only 29% of American youth, ages 2 to 19 years, met high healthy heart standards aligned with the Association’s Life’s Essential 8 metrics. Those measures define levels of heart health based on diet, physical activity, cigarette smoking, body mass index, total cholesterol, blood pressure, blood glucose and quality of sleep.

Obesity, a major risk factor for heart disease and stroke, continues to be a major public health threat for children in all age groups. According to a 2024 American Heart Association presidential advisory:

  • Obesity among children (age 2-19 years of age) is estimated to rise from 20.6% in 2020 to 33.0% in 2050, increasing from 15 million to 26 million children with obesity; highest increases will be seen among children 2 to 5 years of age and 12 to 19 years of age.
  • The prevalence of inadequate physical activity and poor diet among children is projected to remain high at nearly 60% each, exceeding 45 million children by 2050.

At the same time, school aged children are surrounded by entertainment from video games on their smartphones to shows on television. A study just published in the Journal of the American Heart Association found that children and young adults who spend excessive hours glued to screens and electronic devices may have higher risks for high blood pressure, high cholesterol and insulin resistance. The link between screen time and increased health risks was strongest among youth who slept fewer hours, suggesting that screen use may harm health by “stealing” time from sleep

Adequate sleep promotes healing, improves brain function and reduces the risk for chronic diseases. Children require more sleep than adults, with recommendations for kids including:

  • 10-16 hours for ages 5 and younger, including naps;
  • 9-12 hours for ages 6-12;
  • and 8-10 hours for ages 13-18.

“Our habits in adulthood begin in childhood, and we know that a sedentary lifestyle that’s spent in front of screens and not being outside, having fun with friends and being physically active puts children at a variety of health risks,” said Kelly McGovern, Middlebury Union High School’s lead nurse. “Once the school year starts, kids tend to have less free time and may navigate toward less active habits such as watching TV and playing video games. This is especially true as kids get older and no longer have scheduled gym classes or recess and don’t take part in organized or school sports.”

Healthy eating is also important for growing kids. Once the busy school year starts, many may skip breakfast in the morning and if the family doesn’t have a scheduled mealtime, they may be grabbing unhealthy snacks on the go after school and munching on junk food while engaging in that screen time in the evenings.

The American Heart Association suggests a few tips for helping keep kids heart-healthy:

  • Schedule family time for physical activity. Weather permitting, go outdoors for a walk, a hike or even just some backyard games. Indoor activities can actually incorporate active screentime, like playing a dance-off or interactive sports video game.
  • Plan a weekly menu and prep your meals. Encourage kids to help with meal planning and even grocery shopping. Make sure you have on hand foods they will eat that are also healthy for them. Taking the time to prepare for the week ahead – even cutting up fruits and veggies for healthy snacks – can help improve overall diets.
  • Simplify your family’s schedule. In today’s society we’re expected to do it all. But this type of non-stop lifestyle isn’t sustainable or healthy. Try prioritizing your activities and see what you can do without so you’ll have more time for the things that matter. You can also work on ways to manage stress.
  • Set a regular bed time – and wake-up time. Develop bedtime routines to wind down after a busy day. While it may be unrealistic to expect older kids to turn in early, have them to turn off their phones and other devices prior to bedtime. Encourage them to develop their own rituals for a good night’s sleep – and trying to catch up on the weekends doesn’t count.
  • Live by example. Be a role model for healthy behaviors. It doesn’t mean you have to change-up everything at once, set goals and take baby steps. Teaching kids about heart health now will help them live longer, healthier lives for their own future.

“It can be a challenge for busy working caregivers to find ways to keep their kids active and help them develop healthy habits. We know lifelong heart health begins in childhood, so it’s important to make the effort,” McGovern said. “Switch off the TV and limit video game time and instead go outside to toss a ball or take a walk. Schedule regular family dinner time as often as possible and encourage your kids to help with the meal planning. Simple steps can make a big difference and will set them up for a lifetime of good health.”

Learn more about the importance of heart health at heart.org.

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