Written By: Emma Squillace
Congratulations, you’re a dad! And while being a dad comes with some of the most joyful moments you can imagine, it also has drawbacks. The days of easily finding an hour to go to the gym, or 3 hours to play a round of golf, are likely few and far between. It may seem like you spend more time feeding a baby, making mac & cheese for a toddler, or running after an 8 year old… and no time on your health. If this is the case, check out our 5 recommendations for workouts for busy dads.
Jogging is efficient, can scale from an easy light jog up to a full sprint, and gives you a chance to get some fresh air. If you’ve got a baby, there are some great jogging strollers that will give you a chance to get some exercise while you spend some time with your little one. Some babies love falling asleep in a jogging stroller, so as an extra bonus you may end up back home with some quiet time ahead of you. Another bonus of jogging with a stroller is you have somewhere to put your water bottle, keys, or phone. While walking is a solid exercise for anyone, if you can get your pace up to a jog, you’ll get at least as good a workout in less time. Plus you’ll get your heart rate up which is good for cardio health.
Bike Training Partner
If you’ve got a kid who’s a little older, they might love riding their 2 wheel bike, or bike with training wheels, along side you while you run. The bike pace of a little kid can be just the right speed for you if you’re working to improve your running pace. It’s also a fun way to show your kids that exercise is not a burden… it’s a fun family activity that is a natural part of being healthy. That positive attitude will benefit your kids for decades to come.
Circuit in the Living Room
As a busy dad, you’re not always going to have time to get to a gym. But with a little creativity, you can pack in some strengthening exercises while your kids play near by. Set up a routine for yourself that includes pushups, planks, lunges, squats, jumping jacks, and crunches. All of these are good workout elements that can be done in a small room in the house. Even better if your kids think it’s fun to workout next to you. Just a few minutes of exercise at a time can add up over a few weeks.
Embrace the Hi-Tech Way
Most of the time when we’re on our phones, we’re sitting still. But your phone can be one of your best assets when you’re trying to fit in a quick, efficient, workout. Download a smartphone app like Nike+ Training Club which will walk you through various at-home moves. You can pick how long you want to exercise for, and choose to focus on different areas. You can also pause at any time, restart after you’ve dealt with a crying baby, or sneak in a 10 minute workout as your kids are finishing dinner. Other popular app options are Fitstar Personal Trainer, FitnessBuilder, and Johnson & Johnson 7 Minute Workout.
This may not seem like an obvious choice for busy dads, but yoga has tremendous benefits. You do not need a 90 minute yoga class to start seeing results. Yoga helps with flexibility and strength – both of which matter when you’re running around after kids and lifting them regularly. You can also benefit from yoga because it can reduce back pain from sitting too much, and loosen shoulders and hips. There are plenty of yoga apps and videos. There are special yoga workouts designed for golfers, desk workers, and men in general. These may give poses that are easier for the average man, who may naturally have less flexibility than women in yoga classes. Even if you get 15 minutes of yoga done, this can bring additional benefits like stress relief. There’s an app called ManFlowYoga that focuses on efficient, strength-building yoga exercises.
Sometimes being a parent means it feels like you’ve given up your ability to have any time for yourself. It’s easy to see how fitness falls off the list of priorities for busy parents. However, there is always a way to fit a little bit of exercise into your day. Try our ideas for workouts for busy dads, because even those little bits of exercise can make a big difference over time. Many new parents struggle to not only exercise, but lose weight. If you would like to talk to us about our safe and effective weight loss options, please call our team at (855) 690-0565.