Back to School, Back to Work: Looking After Your Body This Autumn

The summer holidays are coming to an end, school bags are being packed, alarm clocks are being set and routines are returning.

After weeks of later nights, relaxed mornings, holidays and perhaps a few more treats than usual, getting back into the rhythm of school and work can feel like a shock to the system. It can also be a great opportunity to reset some healthy habits and look after your body as we head into autumn and winter.

Choosing the Right School Bag

For children, carrying a school bag is part of everyday life, so choosing and wearing it well can help keep them comfortable.

Look for a backpack that:

• Has two wide, comfortable shoulder straps
• Fits your child’s back rather than hanging below their waist
• Can be adjusted to sit comfortably against their back
• Has several compartments to help distribute the contents

Encourage children to use both shoulder straps rather than carrying their bag over one shoulder. It’s also worth checking what’s inside regularly- school bags have a habit of collecting books, water bottles and other items that aren’t needed every day!

There isn’t one perfect weight for every child, but if a bag is causing discomfort or feels difficult to carry, it’s worth looking at what they’re carrying and how the bag fits.

What About Laptop Bags?

Returning to work often means returning to carrying laptops, chargers and notebooks.

A backpack with two straps can be a good option because it distributes the load more evenly. If you prefer a shoulder bag, try not to carry a heavy bag on the same shoulder every day.

Whichever bag you use:

• Keep it as light as possible
• Carry heavier items close to your body
• Adjust straps so the bag sits comfortably
• Leave unnecessary items at work where possible

Getting Back Into a Healthy Routine

September is a great time to reset your routine, but you don’t need to change everything at once.

Get Your Sleep Back on Track

Late nights and lazy mornings are part of the fun of summer, but returning to early starts can be challenging. Gradually returning to your usual bedtime and wake-up time can help your body adjust.

Good sleep gives your body time to recover and helps you feel more energised.

Ease Back on the Holiday Drinks

Summer often means holidays, barbecues and a few more alcoholic drinks than usual. As normal routines return, try swapping some drinks for water or alcohol-free alternatives and aim for some alcohol-free days.

There’s no need to be perfect- small, consistent changes can make a real difference.

Get Back to Eating Well

Healthy eating doesn’t mean giving up everything you enjoyed over the summer. Focus on adding good things to your diet:

• Plenty of colourful vegetables and salad
• Fruit
• A good source of protein with meals
• Whole-grains and other high-fibre foods
• Plenty of water

Protein helps maintain and repair muscle, while a varied diet provides the nutrients your body needs to stay healthy and active.

Keep Moving as the Nights Draw In

As the evenings become darker and the weather gets cooler, it’s easy to become less active. But your body still needs movement.

Try building activity into your normal day:

• Walk to school where possible
• Get outside during your lunch break
• Take the stairs
• Go for an evening walk
• Keep up your favourite sport or exercise class
• Take regular breaks if you work at a desk
• Get outdoors at the weekend

You don’t need to spend hours in the gym. Find movement you enjoy and are likely to keep doing.

Movement is medicine, and staying active helps maintain strength, mobility and general well-being throughout the colder months.

Small Changes Can Make a Big Difference

September doesn’t need to mean an overnight transformation. It’s simply an opportunity to get back into habits that support your health.

Check your school or work bag, get your sleep pattern back on track, cut back on the holiday drinks, eat well, stay hydrated and, most importantly, keep moving.

Looking after your health isn’t about being perfect—it’s about building habits that help you feel stronger, move freely and stay active.

Experiencing Aches and Pains?

If returning to school or work has brought back an old ache, or you’re struggling with back, neck or shoulder pain, you don’t simply have to put up with it.

At Banstead Health Hub, we can help you understand what’s contributing to your symptoms and create a personalised plan to support your recovery.

Whether it’s carrying a heavy bag, spending long hours at a desk, getting back into exercise or simply wanting to move more comfortably, we’re here to help.

Ready for autumn? Let’s get moving.