Exercise Guides

6 Ways to Build a Better Body

build a better dad body

Contributing Author: Dr. Kaleb Redden
Dr. Kaleb Redden is a family medicine physician with a specialty in sports medicine. Passionate about fitness and health, Dr. Redden combines his medical expertise with his personal dedication to an active lifestyle. With a deep understanding of the physical demands on the body, Dr. Redden is an advocate for balanced, sustainable lifestyle changes that promote long-term wellness.

6 Simple Ways to Build a Better (Dad) Bod

Father's Day is just around the corner, and what better way to celebrate than by focusing on your health and fitness? A "dad bod" doesn’t have to mean being out of shape. In fact, with a few adjustments to your lifestyle, you can build a strong, healthy body that you can be proud of.

Here are six practical ways to get started on your path to a better body:

1) Healthy Eating Habits

Your diet plays a crucial role in your overall health. Start by incorporating more whole foods into your meals.

Focus on lean proteins like chicken, fish, and beans, plenty of vegetables, fruits, and whole grains.

Cut back on processed foods and sugary drinks. Remember, it’s not about strict dieting but making sustainable changes. Meal prepping on weekends can help ensure you have healthy options available throughout the week.

2) Good Sleep Habits

Getting enough sleep is essential for recovery and overall well-being. Aim for 7-9 hours of quality sleep each night. Create a bedtime routine that helps you wind down, such as reading a book or taking a warm bath.

Avoid screens at least an hour before bed, as the blue light can interfere with your sleep cycle.

Consistent, restful sleep will boost your energy levels and improve your mood, making it easier to stick to your fitness goals.

3) Consistency at the Gym

Consistency is key when it comes to seeing results from your workouts. Try to schedule gym sessions 3-5 times a week and treat them as non-negotiable appointments. If you’re new to working out, start with a mix of cardio and strength training. Don’t be discouraged if progress seems slow; building a better routine and physique takes time and persistence.

how to stay consistent at gym

Recommended Read: 4 Values for Successful Progress

4) Scheduling Your Day

Balancing work, family, and personal time can be challenging. Create a daily schedule that allocates time for exercise, meal prep, and relaxation. Use tools like calendars or apps to keep track of your activities. By organizing your day, you’re more likely to stick to your fitness routine and less likely to make unhealthy choices due to stress or lack of time.

5) Home Workouts or Home Gym

Sometimes, getting to the gym isn’t feasible. Having a few pieces of equipment at home, like dumbbells, resistance bands, or a jump rope, can make it easier to fit in a quick workout. You can find plenty of online resources for home workout routines that fit your schedule and fitness level. The convenience of home workouts can help you stay on track even on your busiest days.

6) Active Family Time or Family Walks

Incorporate fitness into family activities. Going for a walk or bike ride with your kids, playing sports, or even having a dance-off in the living room can be great ways to stay active while spending quality time together. These activities not only help you stay fit but also set a positive example for your children, promoting a healthy lifestyle for the whole family.

outdoor family activities


Building a better body—whether you're a dad or not—isn’t about achieving perfection; it’s about making small, consistent changes that lead to a healthier, happier you. This Father’s Day, take the first step towards a stronger, fitter future. Your body—and your family—will thank you!

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