Health Tips for Teachers: How to Stay Healthy in the Classroom

Are you a teacher struggling to stay healthy while managing the demands of the job? You don’t have to sacrifice your health for your career. Read on to discover tips on how to stay healthy in the classroom.

Quick facts: Health Tips For Teachers

  • ✅ Over 80% of teachers are moderately to highly stressed, with 16% reporting extreme stress levels (Source: American Federation of Teachers)
  • ✅ Nearly 60% of teachers work outside of their contracted hours each week (Source: National Education Association)
  • ✅ 64% of teachers report feeling overwhelmed by the amount of work they have to do (Source: Education Week)
  • ✅ One-third of teachers experience symptoms of depression (Source: National Center for Education Statistics)
  • ✅ Eating a healthy breakfast and drinking water throughout the day are two simple health strategies recommended for teachers (Source: National Education Association)


Regular exercise is essential for keeping teachers healthy in the classroom. It helps to reduce stress, improve cardiovascular health, and increase energy levels. Incorporating physical activity into the daily routine for teachers can be challenging, but there are several ways to stay active throughout the day without taking too much time away from teaching duties.

Let’s explore some of the best strategies for integrating exercise into the teacher’s lifestyle:

Incorporate physical activity into the school day

One way for teachers to stay healthy in the classroom is to incorporate physical activity into their school day. This can include taking short breaks during class that involve stretching, walking around, or even doing exercises like jumping jacks. Exercise can also be incorporated into lessons, such as taking students on a nature walk or having them learn about sports and incorporating them into outdoor activities.

Physical activity in the classroom not only helps teachers stay healthy by providing a break from the monotony of work but also helps students become engaged in the process of learning and encourages a healthy lifestyle for everyone involved. Additionally, physical activity can help improve mental clarity and give teachers an extra boost of energy throughout the day. When it comes to staying healthy in the classroom, incorporating exercise should be at the top of every teacher’s list!

Take regular breaks throughout the day

Taking regular breaks throughout the day is an important part of staying healthy in the classroom. Breaks give you a chance to recharge and refresh before returning to teaching. Breaks can include anything from a quick bathroom break or snack break, to walking around the room, stretching, or taking a few minutes of mindfulness.

Allowing yourself these short pauses throughout your day can help you remain productive and focused during lessons. Taking regular breaks not only helps you stay energized, but also gives you an opportunity to step back and observe how your students are doing. This can help give you clarity on what strategies you should use next in teaching the class.

It’s also important to take breaks that allow your students time to move around – this gives them a chance to reset and refocus when they return after the break is over.

Participate in physical activities outside of school

As a teacher, it’s important to find ways to stay healthy and active—especially during the hectic school year. One of the best ways to take care of yourself is to participate in physical activities outside of school. Not only does regular exercise help boost your energy and reduce stress, but it also helps improve overall physical fitness and mental health.

There are numerous physical activities that can be done outside of school. You can join a gym or exercise class, go for a walk or jog in the morning, or even join an intramural sports team with friends. Whatever activity you choose, make sure that it is something that you enjoy doing and will be motivated to keep doing over time; otherwise you won’t stick with it. Additionally, find ways to incorporate physical activity into your daily life by taking the stairs instead of the elevator or parking farther away from your destination when driving. These small changes may not seem like much at first, but they add up over time.


Good nutrition is a key component of staying healthy in the classroom. Eating healthy meals and snacks is important to ensure that you remain energized and alert throughout the day. Making sure you consume a balanced diet with plenty of protein, fruits, and vegetables is essential to making sure you have the physical and mental energy to be a successful teacher.

Let’s explore how you can incorporate healthier eating habits into your day-to-day teaching life:

Eat a healthy, balanced diet

Eating a healthy, balanced diet is the foundation of maintaining a healthy lifestyle and preventing chronic diseases. The key to eating a balanced diet is to focus on consuming whole foods such as fresh fruits and vegetables, lean proteins, whole grains, nuts and seeds. Eating these types of foods will help you maintain a healthy weight while providing your body with essential nutrients it needs to stay strong and energized throughout the day.

Additionally, try to limit or avoid processed and packaged foods as much as possible since they are usually high in unhealthy fats, sodium and added sugars that can be detrimental to your health. Finally, drink plenty of water each day for proper hydration!

Avoid processed and sugary snacks

When it comes to eating healthily in the classroom, choosing the right snacks is essential. Processed, packaged foods and sugary snacks can lead to a mid-afternoon crash and leave you feeling sluggish for the rest of the day. Try to avoid these snacks altogether, instead opting for fresh fruits, veggies, nuts and seeds, or other healthy options like yoghurt and dark chocolate.

If you feel the urge to reach for that candy bar or package of sweets when your sugar levels dip mid-afternoon, try taking a brisk walk outside. Exercise is proven to help boost energy levels and improve focus – plus it’s a great de-stressor! You can also try herbal teas like green tea as an energy booster throughout your day.

Pack healthy snacks for school

In order to stay healthy as a teacher, it’s important to bring healthy snacks for yourself and your students. Snacks can provide much-needed energy during the day and provide essential nutrients such as vitamins, minerals, protein, and fiber. By having access to healthy snacks throughout the day, you are less likely to reach for unhealthy snacks or foods that offer little nutritional benefit.

Some ideas for healthy snacks include:

  • Hummus with pita chips or vegetables
  • Fruit smoothies
  • Overnight oats

These snacks are nutrient-rich, filling and easy to pack.

In addition to packing healthy snacks for yourself and your students, try bringing a water bottle and staying away from sugary drinks such as sodas or energy drinks. This will help you stay hydrated throughout the day while avoiding excess sugar intake that can lead to fatigue later in the day.

Mental Health

In the age of digital learning, teachers need to take care of their mental health as well as their physical health. Stress can easily build up while teaching in a classroom, especially if you are teaching classes with different ages or dynamic students.

It is important to take the time to practice self-care techniques and to recognize the signs of stress in order to be able to take care of yourself mentally while teaching in the classroom.

Some self-care techniques include:

  • Meditation
  • Yoga
  • Exercise
  • Journaling
  • Getting enough sleep
  • Eating healthy

Make time for self-care

When it comes to physical health, self-care is key. Eating right, getting enough sleep, exercising regularly and taking time to relax are all important elements of well-being. Self-care is just as important when it comes to mental health. Making time for relaxation and activities that bring you joy can help reduce stress and improve overall mental health.

Taking the time each day to do something that you enjoy doesn’t have to take long. Research suggests that even short breaks can help boost energy levels, increase creativity and motivation, and improve problem-solving skills. Whether its reading a book, connecting with friends or family over the phone, going for a walk or catching up on your favorite TV show—find ways to prioritize yourself every day!

Take time to relax and de-stress

Taking time to relax and de-stress is an important part of maintaining good mental health. A few simple strategies for doing this include:

  • Making sure to get enough sleep each night.
  • Taking breaks throughout the day.
  • Engaging in activities that you enjoy.

Additionally, it can help to set aside time each day—or even each week—for yourself. This could be using a few hours to read, write, garden, or practice yoga or meditation. Additionally, spending time with friends and family members can be beneficial for mental health too.

Remember that it’s important to make time for yourself; without it, your own ability to be successful as a teacher will suffer over time.

Get enough sleep

Most adults need seven to nine hours of sleep every night; however, research shows that a quarter of Americans are not meeting this requirement. Getting enough sleep is essential for many aspects of health, including mental health. Lack of quality sleep can lead to impaired cognitive function and an increased risk of developing chronic mental health issues, such as depression and anxiety.

To ensure that you get enough quality sleep each night, stick to a regular sleeping schedule and limit your exposure to screens before bed. You should also try to relax your mind before sleeping by doing calming activities like reading or meditating. Additionally, make sure that your room is dark and comfortable; this will help you fall asleep faster and improve the quality of your rest. Lastly, if you experience persistent difficulty sleeping, seek help from a healthcare professional who can help diagnose any underlying medical or mental health conditions that may be causing it.

Stress Management

Stress is a normal part of life, but it can have a significant impact on our physical and mental health if it is not managed properly. As teachers, it is crucial to learn how to manage stress in order to stay healthy and productive in the classroom.

Let’s look into some strategies for managing stress effectively:

Prioritize tasks and delegate when possible

Stress management for teachers is an important part of maintaining good health. One way to de-stress is to prioritize tasks and delegate when possible. This allows teachers to focus on the important things that must get done, instead of feeling overwhelmed by all the tasks they are expected to do in a day.

For example, teachers can prioritize grading assignments that need immediate feedback and delegate less pressing tasks, like filing paperwork, to other staff members or student-interns. Delegating also has benefits in that it allows others a chance to take on leadership roles in the classroom and gives them a chance to develop their skills.

By prioritizing and delegating tasks appropriately, teachers can reduce stress levels while maintaining high standards of teaching and supporting all students.

Manage your time efficiently

Efficiently managing your time is a key component of managing stress. When you’re busy, overwhelmed, and lacking focus it can be extremely difficult to manage tasks, create meaningful relationships with students, and ensure that everything gets done in a timely manner. Prioritizing tasks, setting realistic goals and timelines, creating to-do lists are all important aspects to time management that can help a teacher reduce stress levels in the classroom.

In addition to organizing tasks into manageable chunks of time throughout the day, it is also important to create some healthy routines that provide a reset during times of stress or overwhelm. Taking regular breaks throughout the day is critical for teachers so that they can take some downtime away from their desk without feeling guilty about it. This could include taking some mindful breaths or going for a walk around your school grounds if you’re feeling particularly overwhelmed. Additionally, scheduling out personal time at the end of each workday allows teachers to unwind in healthy ways before beginning again the next day.

Develop a positive attitude

In order to effectively manage stress in the classroom, developing a positive attitude is key. By seeking out the good in every situation and maintaining an optimistic outlook, you can help put yourself and your students in a better frame of mind. Additionally, try not to get overwhelmed by tasks that may appear overwhelming at first glance. Remind yourself that all tasks are achievable, even the difficult ones, and focus on accomplishing one task at a time.

Finally, cultivate relationships with those around you—your fellow teachers, students, parents and administrators—and be sure to acknowledge any successes along the way. Having strong relationships can help create a sense of support and will provide an avenue for venting when such situations arise. Adopting a positive attitude can go a long way in helping to manage stress in the classroom.


Self-care is an important part of staying healthy in the classroom. Taking time to rest and recharge is key to helping you stay energized and focused in the classroom. Additionally, it’s important to make sure you’re eating and drinking properly, exercising regularly, and getting enough sleep.

Let’s explore some of the ways you can practice self-care in the classroom:

Set boundaries and stick to them

Setting boundaries and sticking to them is an important part of taking care of yourself. Everyone will have different boundaries and it’s important to take time for yourself to figure out what yours are and how you can enforce them. It’s also important to remember that your boundaries are not there to limit anyone else, but solely to keep you healthy and safe.

Some examples of boundaries you can set include:

  • Setting Limits: Setting the amount of time you spend helping students or answering emails after class
  • Privacy & Respect: Respecting your personal space by not allowing students or colleagues into your workspace without permission
  • Clear Communication: Being open with colleagues about how much work or help you are able and willing to give.

By setting clear boundaries, you’ll be able to recognize when your needs aren’t being met in the environment, so that you can make changes if need be.

Take regular breaks from work

It’s important for teachers to take regular breaks from work to prevent burnout, decrease stress, and maintain mental and physical health. Taking regular breaks gives you time to step away from the classroom, along with your students and colleagues, and get a little breathing room. Even just taking a few minutes every hour or two can make a big difference in how you feel throughout the day.

Taking frequent breaks can also help prevent distractions from getting in the way of teaching. During these breaks, try to get up and stretch your legs, take a short walk outside for some fresh air or do some yoga or other exercise. Not only will these activities help reduce stress hormones in your body like cortisol, but they also give you time for yourself to reset before returning back to your tasks.

Make time for hobbies and activities you enjoy

Incorporating hobbies and activities that you enjoy into your self-care routine will help you to stay healthy and motivated in the classroom. Having a few hobbies that you can turn to when the work is piling up, or when stress levels are high, will help to keep your mental and physical health in check.

These activities can be anything from jogging, yoga, or painting to baking, playing an instrument or gardening.

It’s important not just to pick up these hobbies for a short amount of time when needed; but also to keep them going throughout the year. This can give you something positive to focus on during difficult weeks or days at school. It’s important not just to make room for self-care but also find activities that can bring joy into your life long term.

FAQs about: Health Tips For Teachers

Q1: What should teachers do to stay healthy?

A1: Teachers should make sure to take regular breaks, drink plenty of water, eat nutritious meals, and get plenty of sleep and exercise. Additionally, it is important to practice healthy habits such as handwashing and social distancing to help reduce the spread of germs.

Q2: How can teachers reduce stress?

A2: Teachers can reduce stress by taking part in activities they enjoy, such as reading, listening to music, spending time with friends and family, and exercising. Additionally, it is helpful to practice relaxation and mindfulness techniques, such as deep breathing and meditation.

Q3: What are some tips for teachers to stay energized throughout the day?

A3: Teachers can stay energized by getting enough sleep each night, eating nutritious meals, drinking plenty of water, and taking regular breaks throughout the day. Additionally, it is important to exercise regularly and practice healthy habits such as getting plenty of fresh air and sunlight.

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