When life gets busy, it’s easy to let yourself slip… and before you know it, it’s been 2 years since you’ve been to the gym, your energy levels are at an all-time low, and you’re starting to sport a dad bod.
As fathers, we’ve got many important roles. If you’re anything like me, you want to be around for your kids, grand kids, and great-grand kids… but you know if you don’t take care of yourself, things might not go the way you hope.
Here’s the truth: Culture doesn’t always support healthy decisions. Just look at what kinds of restaurants are stacked on every street corner. Look at the processed foods on shelves at grocery stores. Not to mention, the vending machine in the break room doesn’t have orange peppers and bananas…
Our health isn’t going to take care of itself, even if we’re genetically blessed. We have an individual responsibility to take control of our health… to make the decisions that lead to long life.
Today’s post is for busy dads who want to put health at the top of their priority list. These seven simple (though sometimes difficult) actions will help you get on and stay on track with your health habits.
Let’s dive in!
1️⃣ Prioritize 10,000 steps a day
If you’re a knowledge worker, you spend lots of time in front of screens, in meetings, and sitting in general. Without making it a point to move, we could easily start to develop sedentary habits.
Walking comes with lots of benefits. It burns calories. It helps with blood circulation. It regulates blood sugar, which is why so many fitness coaches and nutritionists recommend taking a brisk walk after a meal.
It doesn’t take much to get to 10,000 steps. I’d challenge you to be intentional about this. Set aside 10 minutes in the morning to walk, another 10 minutes in the afternoon, and another 10-20 minutes in the evening… maybe that evening walk can be with your family!
As men, we’re built for activity. The fact that there are so many sedentary, unhealthy men in the world is very sad.
Walking is a simple, low-impact way to add some movement into your day.
Pro tip: Take that walk without your phone. Just let your mind have a break from the hyper connectivity you’re dealing with throughout your work day.
2️⃣ Do resistance training 3-4 days a week
Resistance training is good for muscle growth, muscle retention, heart health, joint strength, self-confidence… the list goes on and on.
Think about this for a second: When you meet a man who’s in good physical shape, you automatically have respect for him.
Why is this? Well, biologically, this man looks strong, and from a survival standpoint, he appears to be a survivor. You know he’s got a huge amount of self-discipline… the kind of person who’d probably be a good leader.
And as fathers, we are called to be leaders.
When you set a goal to lift several days a week — and you actually do what you promised yourself — the proof will be in your muscle development, self-confidence, and self-respect.
This might mean you have to go to bed before 10 PM so you can wake up at 5:30 AM to put the work in before your work day begins.
If that’s the case, so be it.
Pro tip: Schedule your lifts for earlier in the day, if possible. Don’t wait until the end of the day to lift. By then, you’ll be tired after a long day of work, and plus, you should spend your evenings hanging out with your kids rather than hanging around a gym.
If you work nights or your work schedule varies, be sure to throw your lifts onto your calendar… and don’t skip them!
3️⃣ Drink two liters of water every day
Your body is 60% water, and every organ depends on it to function. Even mild dehydration will tank your energy… not ideal when you’re chasing a toddler around the house.
If you’ve ever felt tired throughout the day and had the urge to grab coffee, an energy drink, or a soda (trust me, I know this all too well), why not reach for water instead? Caffeine will set you on course for a crash, so limiting caffeine to less than 150 mg a day ought to be a goal.
But water? That won’t cause a crash!
Here’s the deal: If you’re a coffee addict like me, you definitely need to be prioritizing water daily. Coffee is a diuretic, which means it’s actually dehydrating you. Be mindful of this.
Since we’re looking to get into and stay in excellent shape, we need to optimize our energy levels… and that means giving our body the hydration it needs. Your brain needs water. Every process in your body, including digestion and metabolism, requires water.
As a general rule, you should drink half your body weight in ounces of water every day (according to the imperial system). That means if you weigh 160 pounds, you should drink 80 ounces of water. Many of us are falling short of the mark.
Forego the sodas and sugary juices and go straight for water. Not Gatorade or Propel or Liquid IV… we’re talking about good ol’ straight water. Ideally, clean filtered water.
Pro tip: Grab a 16- or 24-ounce water bottle and track how much water you’re drinking. Do this for a week… you may find you were previously not drinking enough water, or you may find you were drinking enough. Measurement tells all!
4️⃣ Meal prep high protein lunches
Planning goes a long way when it comes to managing cravings. When you go into your day prepared, you’re less likely to get fast food for lunch or grab a candy bar from a convenience store.
For any palate, you can come up with 2 or 3 simple and tasty high protein lunches that will fill you up and keep you from having to get carry-out.
One day you could make a tuna wrap. Another day, take baked chicken and rice. And on another day, a piece of grilled salmon and some broccoli.
In general, meal prepping shouldn’t take too long, as long as you plan it out in advance. Get all the supplies you need for the week. Do it on a Saturday or Sunday.
And don’t forget some snacks, too! If you want to stay in shape, you’ll want to minimize your “junk snack” intake.
That doesn’t mean you have no choice but to eliminate your junk snacks or unhealthy foods entirely… because let’s face it, all dads look forward to pizza night.
But in general, when you’re stressed from work, tired because the baby woke up in the middle of the night, or you’re just tired because life has been busy, you’re not going to make the wisest decisions when it comes to snacks.
So, prepare yourself in advance. Take a container of mixed nuts to work with you. A yogurt or container of cottage cheese. A protein bar.
Pro tip: Pick up nuts, yogurt, cottage cheese, and protein bars in bulk from Costco, Sam’s Club, or BJ’s Warehouse. Not only will it keep you well-stocked, but you’ll save a few bucks by buying in bulk.
5️⃣ Play sports with your kids
Whether you’re riding bikes, throwing a football, or passing a soccer ball, we’re best off engaging with our kids rather than taking your kid to the park, sitting on a bench, and screen sucking.
For those of us who want to stay in great shape, playing with our kids not only helps us reclaim part of our youth that so many “grown-ups” abandon as they age…
But it also helps us burn calories and exercise the balance, agility, and flexibility that tends to fade with age.
Now that doesn’t mean you should wear yourself out trying to keep up with your kiddos. Kids seem to have an endless supply of energy, and as a parent, you have the responsibility of deciding where your energy goes.
Be present with your kids. When your kid wants to go outside and play, you can benefit from doing what they’re doing… especially if it’s a physical activity.
Not only can it help keep you in good shape, but you’re bonding with your children, which is leadership at its finest. Be the kind of parent that’s not only in shape, but deeply connected with his kids.
Pro tip: Don’t wait for your kids to initiate this. You’re their dad — you make the call!
6️⃣ Join a sports league
Could be a pickleball group. Or a softball team. Or basketball.
Not only does this give you an extra opportunity to burn off some calories, but you also get to hang out with friends.
Socialization is a huge part of keeping your energy levels up so you can perform at a high level.
You can find leagues by checking out your local Parks & Recreation.
Or just Google “men’s soccer leagues” or “men’s pickleball leagues near me” and you should be able to find something.
Once or twice a week, you’ll get the chance to be part of a community. And since the focus probably won’t be strictly on the sport you’re playing, you’ll get to know people on a deeper level.
Think of this as building community and burning calories… all at the same time!
Pro tip: Talk about this with your spouse. Have an open line of communication about this commitment and how it benefits the entire family. Also encourage your spouse to do something communal and physical… maybe the two of you can join a co-ed softball league together!
7️⃣ Clear out addictions & vices
Dads, you might be strong, but the world wants to prey on your weaknesses. Everywhere you look, there are so many things you can get addicted to… pornography, alcohol, drugs, nicotine…
Maybe you aren’t secretive about your vices, or maybe you are. People have different comfort levels when it comes to sharing the things they’re perhaps insecure about.
These vices, whether you talk about them or not, will begin to eat away at you unless you take control of them. They’ll stress you out, they’ll give you anxiety… and you’ll begin to give in to your cravings. You won’t prioritize presence with your kids and your spouse. You’ll put off those things that are good for your long-term health because you’re allowing an addiction or vice to take ahold of you.
Start off by identifying those things in your life that you need to get rid of once and for all. Work hard toward getting rid of those things.
Maybe you need to find a replacement. Maybe you need to get a counselor or an accountability partner. Whatever it takes, do the hard work to abandon those vices so they don’t suck the soul out of you.
Now, it’s YOUR turn! 🫵🏽
Pick ONE of the tips above and take action on it! Obviously, the ONE you choose should be something you’re not already doing.
Once you’ve made some progress on that ONE thing, then consider moving on to another one.
The quickest way to get burnt out is to try to do everything all at once.
Start with ONE, establish it as a habit, then move on to the next.
Good luck, Dad!