Parenthood isn’t easy. Between busy jobs, school runs, jam-packed schedules, and and everyday chaos, it’s tough to manage a functional household, much less one that’s focused on health.
Factor in also the responsibility of caring for everyone’s well-being in the house (kids be eating all the junk food while cringing at salads) and you’ve got yourself a situation more sticky than a bowl of maple taffy.
The good news is, small steps can add up. At International Family Medicine & Urgent Care (IFMUC), we believe that with a little bit of an eye to prevention, every family can enjoy better health and greater balance.
Here is a fact, easily-digestible Urgent Care guide to 10 important family health management tips to help you (and your kids!) in 2025:
Keep Physical Activity a Part of Your Family Life
Children should be engaging in 60 minutes or more of moderate to vigorous physical activity every day; for adults, the standard is at least 150 minutes per week.
The problem, of course, is that finding the time for all that running around can be a tall order.
Instead of stressing about daily exercise, think of ways to build activity into your family’s lifestyle:
- Walk the dog
- Join a community sports team or fitness class
- Schedule a weekend bike ride or hike
- Dance in the living room!
Kids are more likely to join you if they see you’re involved in the action, too. Movement should be part of a lifestyle, not a lecture.
Serve up Nutritious Foods for Your Family
Kids model what they learn at home. Keep your cabinets stocked with vegetables, fruits, lean proteins, whole grains and other whole foods, and try to limit the overly processed foods that are chock full of added sugar and preservatives.
Here are a few quick tips:
- Keep pre-washed veggies and fruits ready to grab
- Cook with your children so they pick up the skills
- Choose water instead of sugary drinks
- Try fun “theme nights” like Meatless Monday or Taco Tuesday made with healthy ingredients
Healthy eating doesn’t have to mean rigid rules; rather, it’s about building balanced habits that stick.
Minimize Processed Foods
Busy lives and schedules are no excuse for eating a diet chock-full of excessive salt, sugar and saturated fats that can lead to a number of long-term health problems.
The key is not to cut them out entirely, but to…
- Swap out sodas for sparkling water
- Minimize trips to fast food joints
- Opt for fresh whenever possible
- Read nutrition labels before you buy
Food should nourish your body, not weigh it down.
Make Sleep a Priority for the Whole Family
Sleep is important for all members of the family for both physical and mental health. Kids need 9-12 hours (depending on age), and adults around 7-9 hours.
Here’s how to start:
- Maintain regular bedtimes and wake-up times
- Keep screens off at least an hour before bed
- Create a relaxing, dark, cool environment for sleep
- Include a pre-bed ritual of reading or stretching
Sleep is not a luxury — it’s a necessity.
Set Healthy Limits with Screen Time
Screens have a way of popping up everywhere and it’s easy to let it overtake all areas of our lives. This is important because too much screen time can impact sleep, focus and general mental health.
Set some family tech boundaries:
- Keep phones off at the dinner table
- Turn off notifications or log off when you’re working on a project
- Encourage tech-free hobbies, like puzzles or coloring
- Keep devices out of bedrooms at night
Balance is key — technology should enhance your life, not become it.
Encourage Good Hygiene and Safety Habits
Building simple healthful habits early can also have a big impact:
- Wash your hands (properly!) before eating and after using the bathroom
- Brush your teeth daily
- Lather up sunscreen before outdoor play
- Stay hydrated (especially in the summer months)
Teach your kids the basics so these habits become second nature.
Open Up Communication at Home
Kids, just like adults, can experience stress, anxiety and emotional ups-and-downs. Help your kids be open about their struggles by creating a safe, judgment-free space in the home.
Here’s how you can start:
- Spend quality time together without distractions
- Ask open-ended questions about their day
- Listen without judging or jumping to advice
Healthy communication can build emotional resilience in both children and adults.
Be Aware of Mental Health Symptoms
Mental health is just as important as physical health. Here are some warning signs to look for that your child may be in need of mental health support:
- Pulling away from friends or activities
- Changes in eating or sleeping patterns
- Unexplained sadness or irritability
- Loss of interest in favorite activities
Trust your gut. If you’re concerned about your child’s emotional or mental health, reach out to your primary care doctor or a licensed therapist for support.
Encourage Face-to-Face Socializing
Online conversations and gaming with friends is cool and all, but kids need in-person social interaction, too. Socializing with peers can help children build confidence, empathy and emotional intelligence.
Here are some tips:
- Organize playdates or group activities
- Enroll your child in sports or clubs
- Volunteer together as a family to give back to the community
The more real-life interaction they have, the more connected kids will be to their emotions.
Stay on Top of Wellness Check-ups and Vaccinations
Annual check-ups are the foundation of preventive healthcare, and it’s a good place for kids to learn healthy habits that will stay with them for the rest of their lives.
At IFMUC, we provide comprehensive care for all family members, including:
- Annual physicals
- Immunizations and vaccinations
- Vision and hearing screenings
- Health education and lifestyle recommendations
Regular visits to a trusted family medicine doctor like Dr. Shaukat Khan ensures your family is on a path to healthy living.
Why International Family Medicine & Urgent Care Is Your Family’s Healthcare Partner
Here at International Family Medicine & Urgent Care, we believe in providing more than just treatment of symptoms or illness. We care about the long-term health and preventive care of patients of all ages.
Dr. Shaukat Khan and his compassionate team at IFMUC pride themselves on providing whole-family care that is personalized to fit your busy lifestyle. Whether you need to schedule a routine physical, drop by for urgent care or you’re looking for support to manage chronic conditions, we are here to support you every step of the way.
Take the first step to a healthier 2025 this year. Start with one small step and build from there. Know that you are not alone in this.
Schedule your family visit today! 📍3802 W 86th St, Indianapolis, IN 46268
📞 (317) 731-5887
🌐 www.ifmuc.com