Getting Fit as a New Dad: Simple Exercises to Do at Home
Becoming a dad is a life-changing experience, but it often comes with new challenges—including finding the time to stay fit. Between late-night feeds and nappy changes, carving out time for the gym might seem impossible. However, keeping physically fit is essential for your overall wellbeing, and it helps you keep up with the demands of fatherhood. According to the Australian Institute of Health and Welfare, regular physical activity can reduce the risk of chronic diseases, boost mental health, and improve energy levels. As a new dad, staying fit means you’re better equipped to care for your family, manage stress, and enjoy time with your kids.
Why Fitness Matters for Aussie Dads
It’s easy to let fitness slide when you’re juggling the responsibilities of fatherhood, but staying active is vital. In Australia, around 45% of men are not getting enough physical activity, which can lead to increased risks of health issues. Keeping fit not only benefits your health but also sets a positive example for your kids. They’ll see you prioritising physical activity, which encourages them to develop healthy habits as they grow. And the best part? You don’t need a fancy gym membership or loads of time to stay active. With a few simple exercises, you can fit fitness into your busy schedule—right from your living room.
Getting Started: Fitness for Busy Dads
You might not have an hour to spare, but even short bursts of exercise can make a difference. Here are a few tips for getting started:
- Set realistic goals: Start small and build from there. Aim for 15-20 minutes a day, and remember, consistency is key.
- Use your surroundings: You don’t need expensive equipment. Use your body weight, furniture, and household items to create an effective workout.
- Involve your baby: If you can’t fit in exercise alone, why not include your baby? A baby carrier or pram can add a fun twist to your workout and give you quality time together.
Simple Exercises for New Dads
Here are some easy exercises that require no special equipment and can be done at home. They’re designed to improve strength, flexibility, and overall fitness, making them perfect for new dads.
1. Squats
Squats are great for strengthening your legs, glutes, and core. Plus, they’re functional—meaning they help you with daily tasks, like picking up toys or lifting your little one.
- Stand with your feet shoulder-width apart.
- Lower down as if you’re sitting in a chair, keeping your knees behind your toes.
- Push through your heels to return to standing.
- Repeat for 10-15 reps.
Pro tip: If you’re holding your baby, keep them close to your chest for added resistance.
2. Push-Ups
Push-ups target your chest, shoulders, and arms. They’re a classic exercise that you can modify based on your fitness level.
- Start in a plank position, with your hands directly under your shoulders.
- Lower your body until your chest nearly touches the floor.
- Push back up to the starting position.
- Aim for 8-12 reps.
Modification: If regular push-ups are too challenging, drop to your knees to make them easier.
3. Lunges
Lunges are excellent for building lower body strength and improving balance. You can do them anywhere, even while holding your baby.
- Stand with your feet hip-width apart.
- Step forward with one leg, lowering your body until your front knee is at a 90-degree angle.
- Push through your front heel to return to the starting position.
- Repeat on the other leg and aim for 10 reps per side.
4. Plank
The plank is a powerful core exercise that targets your abs, back, and shoulders. It helps improve stability, which is handy for all those tasks that require you to bend, lift, and carry.
- Start in a forearm plank position, with your elbows directly under your shoulders.
- Keep your body in a straight line from head to heels.
- Hold for 20-30 seconds, gradually increasing as you get stronger.
5. Glute Bridges
Glute bridges are perfect for strengthening your glutes and lower back, areas that are often neglected but essential for everyday movements.
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Lift your hips towards the ceiling, squeezing your glutes at the top.
- Lower back down and repeat for 12-15 reps.
Bonus: This exercise can be done with your baby on your stomach for added resistance!
Involve Your Baby (And Have Fun)
If finding time alone is tricky, get your baby involved. Use their weight for resistance in exercises like squats, lunges, and even shoulder presses. Not only will this make your workout more challenging, but it’s also a fun way to bond with your baby. You can even do tummy time together—pop into a plank while your little one works on their strength and coordination.
Light-Hearted Tips for Staying Motivated
Sticking to a fitness routine isn’t always easy, especially when you’re a new dad. Here are some light-hearted tips to keep you motivated:
- Set up a reward system: Treat yourself to a coffee or a favourite snack after a week of workouts. It’s the little things that keep you going.
- Use dad jokes as motivation: Think of it as training for the future dad joke battles you’ll have. Your kids will thank you for the cringe-worthy puns.
- Don’t sweat the small stuff: If you miss a workout, don’t stress. Every little bit counts, and you’re still doing great.
Resources for More Fitness Support
If you’re looking for extra guidance, consider checking out online resources like the Australian Men’s Health Forum, which offers tips and advice on staying active. The Heart Foundation also has great information on incorporating physical activity into daily life, making it easier to prioritise your health.
Getting fit as a new dad doesn’t have to be complicated or time-consuming. With these simple exercises, you can build strength, boost your energy, and stay active without leaving the house. Remember, staying fit isn’t just about looking good; it’s about feeling good and being ready to tackle all that fatherhood throws your way. So grab a mat, a water bottle, and maybe even your little one, and get started today.
