Battle or Embrace the Dad Bod? 

Introduction

There are mixed opinions surrounding this trending physique known as the dad bod. Why are the reviews mixed and which side should you join? Should you battle or embrace the dad bod?

As we celebrate our fathers and father figures this month we'll examine these questions to find answers and explore some exercises that can help you be a strong and healthy father, that can keep up with the kids and grandkids. 

What is the Dad Bod?

The dad bod. It's pretty much what it sounds like. A physique that a stereotypical dad in his 30s-50s would have. In popular culture it is the physique of a man that looks as if he used to workout regularly; strong arms and chest, however, since settling down and spending more time working and taking care of his fatherly duties, he has gained some inches around his mid-section. This was once called "the 'ol' spare tire", now it is referred to as the dad bod. The body type that's rockin' the suburbs everywhere. The guys that believe they "still got it" but if we're completely honest, they've slipped a bit.

The Dad Bod Perception

This is where things get a little gray. From the time that I first heard "dad bod" I felt it had a negative connotation.  It was like these men were being ridiculed a bit for "letting themselves go". However, when I researched the topic more, I found there were a lot of people that viewed the dad bod in a positive light. To many in popular culture, the dad bod depicts a strong man, yet he's still cuddly and realistic compared to the unrealistic images you often see in the media of men with the perfect Greek god type physique with the chiseled abs.  

If you search the internet you will find opinions for both sides. So, should you battle the dad bod and try to maintain those chiseled abs your whole life or should you embrace the dad bod and that extra fluff that makes you more cuddly. Who's right? Is either side right?

Choosing a Side

 In my opinion, neither side is completely correct. I can see positive and negative points from both sides. On one hand, exercise has many positive benefits. On the other hand, most parents don't have a lot of time to dedicate to exercise or diet and you don't have to have a six-pack to look good, feel good, or be healthy.

As for the other end of the spectrum, spending less time exercising gives you more time to focus on your family and home however, too much inactivity results in poor health and excess fat which typically surrounds the abdomen organs or men, which can lead to serious health conditions. 

I think it is best to find a happy medium somewhere between the two extremes. Finding a balance between taking care of your family and taking care of yourself is important. Consistent exercise and being active throughout most days of the week will give you healthy life style without too much added time restraints. 

Balancing Family and Selfcare

Being healthy takes less time than you might think. The ACSM suggest 150 minutes of moderate activity or 75 minutes of vigorous activity per week for cardiovascular exercise and 8-10 exercises focused on all the major muscle groups 2-3 days per week. Meeting these recommendations can easily be done in 30-90 minutes, five days a week. That leaves plenty of time to take care of all of your other responsibilities.

There are many reasons to not be active, what makes the difference is finding the reasons to be active. One of those reasons should be to set good healthy examples for your children. They'll thank you for it and you'll be glad you can keep up with them. 

Here are a couple of pointers to help you get started and better balance the many ways you are pulled. Exercise with your kids. It will be more fun and it will build lasting memories. If you have babies in your home, it might be easier to exercise while they are sleeping, either first thing in the morning or in the evening. Look for things that you can sacrifice, to gain more time in your day. Watch one hour less of TV, go to bed one hour earlier so you can wake up earlier, or exercise during your lunch break.

One thing about exercise is you don't have to do your whole workout for the day all at the same time. You can split it up so it fits in your day better, such as run in the morning and do strengthening in the evening or vice versa. The options are limitless. The most important part is that you're being consistently active. Activity is not the same thing as exercise. Getting off the couch and playing with your kids is considered being active and can have a positive impact on your health and your relationships. 

Exercises

I have a book that provides several exercises to give you a full body workout,  which can be found on our books page. However, here are a few exercises to get you started.

Push-ups  (Chest/Triceps/Core/Shoulders/Neck)

Start by lying on your stomach with your hands about shoulder width apart at chest level and your arms angled away from your body at a 45° angle. If your elbows are too close to your body, more work will be directed to your triceps. If your elbows are too far out from your body, more work will be directed to your anterior deltoids (front of shoulders). Straighten your arms by pushing down while keeping the rest of your body straight. No “peaks” or “valleys” with your pelvis too high or sagging too low. Everything should be aligned head to toe like a board. Slowly lower yourself back toward the floor to complete the repetition (rep).

Modifications: If you can get on the floor but the push-up is difficult, it can be done with your knees on the floor. If you have difficulty getting on the floor or have difficulty completing a push-up from the floor, you can do them against a wall, table, chair, stairs, counter, or other sturdy structure. The angle of your body compared to the floor will determine the difficulty. The more horizontal you are, or parallel to the floor you are, the more difficult the push-up will be. The more vertical you are, the easier it will be.

Plank (Core/Triceps/Shoulders)

Lunges (Buttock/Quads/Hamstrings)

While standing, step forward with your right leg. From this staggered stance lower your body straight down by bending each knee to about 90° without your right knee going beyond your toes. Don’t let your knee drift to the left or right. Your left knee should come close to the floor but does not need to touch the floor. From here you can return to the starting position by pushing your feet toward the floor and tightening your quadriceps muscles (front of your thigh). You can either bring your left leg forward or your right leg back to return to the starting position. Whichever way you prefer to do this is fine. If you need help maintaining your balance you can do the lunges between two chairs so you have something to hold on to in case you lose your balance. Complete this movement on both sides.

Conclusion

The dad bod is trending right now. It's getting mixed reviews however, as with most things, moderation is best. You don't need to be chiseled to be considered healthy however, you don't want to have an inactive sedentary lifestyle either. Find the balance that works for you and your family that allows you to have good, healthy habits without taking too much time from your responsibilities as a father. With consistency you will notice positive changes that make it easier to keep up with the kids or grandkids. Now get out there and rock that strong and healthy, yet cuddly and realistic dad bod!