Back to School, Back to Health

You’re thinking about getting their uniform washed and ready, buying new shoes and getting the backpack out of the cupboard, now after months of lockdown, get your child match fit and school-ready!

OneLife Suffolk and Public Health Suffolk have launched a campaign focused on getting children and families ready for the imminent return to school. Back to School, Back to Health looks at improving the health and wellbeing of local families and children after a long pandemic lockdown.

Families and children are encouraged to complete ten weekly challenges, linked to different aspects of a person’s lifestyle to help them to improve emotional and physical wellbeing. The challenges encourage people to eat well, move more, sleep better, give something and connect with family and friends.

Those who take part in all ten challenges could be in with a chance of winning a Fitbit for each member of their family. Challenges can be done in any order, at any time over the next ten weeks.

Visit: onelifesuffolk.co.uk/backtoschoolbacktohealth/ or call 01473 718193 to join our Back to School, Back to Health challenge or to find out more about the free support available from OneLife Suffolk.

Remember our FREE children and families weight management service can also help you to live a healthier lifestyle as a family!

Week 1

Write a sleep diary. The diary will help to pinpoint your kid’s sleeping habits.

We have put together a fun sleep diary booklet, for you to complete throughout the week to help your family get a better night’s sleep!

Download the sleep diary booklet here. Sleep diary  

We also provide help and support on our website to help you all get a good nights sleep.


Week 2

Give some time each day to help someone else.

Acts of giving can help to improve the social development of a child and a young person. It can help you to connect with others, which can make you happier and healthier by increasing your self-esteem. It also inspires other people to do the same and give back. Research shows that giving is good for your health; it helps to lower blood pressure and reduce stress.

Things that you could do to show acts of giving are:

– Say thank you
– Make one phone call per day to someone who lives alone
– Volunteer your time in your local community

Week 3

Complete a nature walk or play nature bingo.

Are you and your children getting the recommended 1 hour of physical activity a day? To boost your motivation, why not try one of these fun outdoor nature spotting activities on the Suffolk wildlife trust website, to help get you inspired while you are all out walking!


Week 4

Try one new thing from each food group.

A healthy diet is a balanced diet! Why not try something new from each of the food groups that you haven’t tried before? Check out the NHS eat well guide for ideas on fresh foods that you could taste from each of the different groups. There are also some great ideas on new recipes from BAME community groups that you could try. These can all be found on our OneLife Suffolk healthy eating webpage!


Our family’s and young people’s service can also support you with healthy eating. You can find out more by visiting this web page:


Week 5

Why don’t you and your family write a letter to someone you don’t see very often.

You could write to a friend or family member who you don’t see very often, or write a letter to someone you know who lives far away and post it to them!

Writing letters is a great way to connect with other people. It will give them something personal to keep and look back on in the future.

Week 6

Try to eat five portions of fruit/veg for at least three days.

Are you eating your five fruits and vegetables a day?

The change4life website can give you some great tips on how you can incorporate your five a day in your recipes, and why healthy eating is so important!


Our Families and young peoples service can help your family to have a healthier diet!


Week 7

Try one new thing which could help you sleep better or longer.

Are you and your children getting the recommended 7-12 hours of sleep a night? Some useful tips can be found on the NHS website to help your family get a good night’s sleep!


Suffolk mind are running a FREE Zoom course all about helping you to improve your sleeping habits. You can find out more on our website:


Week 8

Complete two extra 30-minute walks this week.

Just doing this amount of extra walking can benefit all of your family’s health. By helping to improve your mental health, sleep better, and strengthen your muscles!

You could all go for a walk around your local area; you might discover a hidden park or area of countryside that you didn’t know existed in your neighbourhood! Or you could all go out for a nice walk in the evening and watch the gorgeous sun setting!

The national trust website shows some beautiful areas of Suffolk countryside, where you could go for a walk!


Week 9

Ask the kids to draw a picture to give to someone.

This simple small gesture can help put a smile on someone’s face!

Why not get involved in the #suffolksaysthanks campaign, where you will have the chance to get creative and say thanks to others, by expressing how grateful you are for everything that they do!

Week 10

Draw a family tree, ask questions about your family history.

A family tree is a great way to help you connect with your family. It can help you learn more about your family history. It can also help you to discover more about how your family members are connected and where they come from.

You can create your family tree by downloading our family tree template here! family tree template

We have created a fun filled A3 sticker chart to help you keep your stickers safe, which you can download here: Landscape sticker chart

For more ideas on how you and your family can look after your health and wellbeing, please take a look at the information below:

OneLife Suffolk delivers a free, family & young people’s healthy lifestyle service. The service is aimed at families,  children and teens who want to become fitter and healthier: https://onelifesuffolk.co.uk/families-and-young-people/

Suffolk Wildlife Trust has some great ideas to get you out and about around Suffolk: https://www.suffolkwildlifetrust.org/thingstodo

Volunteer Suffolk gives you the opportunity to seek out local volunteering opportunities: https://volunteersuffolk.org.uk/

Could you offer some support to those in the community who need a bit of extra help? https://www.communityactionsuffolk.org.uk/projects/suffolk-good-neighbour-scheme/

Suffolk Says Thanks Campaign – Taking the time to thank someone means a lot; often the small, everyday acts of kindness can make the biggest difference to people’s lives: https://www.suffolksaysthanks.com/

OneLife Suffolk can offer you a variety of FREE support services designed to give you the tools, advice and guidance you need to improve your lifestyle, reach your goals and sustain these changes for good. We can help you stop smoking, lose weight and get more active. https://onelifesuffolk.co.uk/

Couch to 5K is a free program that takes you from your couch to running a 5K in 9 weeks.  https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/

Keep Moving Suffolk is a local campaign to keep people active in and around their own homes: https://www.keepmovingsuffolk.com/

Park Run or Great Run Local are fun ways to get active in fun friendly participation events that normally run weekly. There are five Great Run Locals in Suffolk and 11 Park Runshttps://www.parkrun.org.uk/

For more information and advice about how to look after your health and wellbeing visit: https://www.healthysuffolk.org.uk/projects/5-ways-to-wellbeing

To read our Terms and Conditions click here: Back to School, Back to Health T&Cs

Back to School – Back to Health Stickers

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