3 Things You Can Do Right Now to Get Rid of Your Dad Bod

It might be a made-up term, but it’s never too late to improve your physique and get back in shape.

Dad and child, getting rid of dad bod lg

The dad bod is real. It plagues grown men of all ages. The symptoms of a dad bod can range from expanding waist lines to a decline in energy levels. You might even look a little softer around the edges than you’d like. If you’re a man with a dad bod, you can change your reality. Here are three things you can do right now:

1. Mindset

You probably already know this, but a friendly reminder never hurts. Your mind is powerful. Now that you’ve acknowledged the current state of your physical health, you can make changes.

There are several ways to engage your mind and get rid of your dad bod. One thing you can do is create healthy rituals. These rituals include setting aside time every day to work out, spending quality time with family, and making friends with similar goals. When you block out time to improve your health, you’ll be able to see some progress. Taking control of your life will help you stay on track with your fitness goals.

Related: Men's Health: The Basic Guidelines

2. Diet and sleep

It’s important that you’re disciplined about the food you eat and the amount of sleep you get each night. What you put into your body and how well you sleep can affect every aspect of your health.

Providing your body with the nutrition it needs will help you reduce total body fat and build muscle. Healthy eating will also help you think clearly and prevent illness. You don’t have to revamp your entire diet all at once. Start by eating more vegetables and fruit with at least one meal a day to start.

Getting more than seven hours of sleep each night will help you in many ways. You’ll be able to recover from workouts quickly and perform better at work. Proper rest will also help your immune system function properly. Plus, you won’t be too tired to exercise!

3. Exercise

No, you don’t have to take up rock climbing, powerlifting, or long-distance running if you don’t want to. When it comes to exercise, the key to changing your physique is consistently doing a physical activity you really enjoy. There’s no point in trying to take boxing classes if you hate lacing up the gloves—the same goes for paddling or pickleball. Don’t hesitate to try out new sports you’ve always thought about trying. Here are a few ideas:

  • Touch rugby
  • Basketball
  • Soccer
  • Hiking
  • Pilates
  • Circuit training
  • Yoga
  • Wallyball

Related: 10 Tips for Hiking with Kids

Find exercises or workouts you genuinely enjoy and be consistent. You’ll not only improve your overall health, but you’ll be happy doing it. Try a combination of physical activities throughout  the week for some variety and cross training. Alternate what you do throughout the week, such as swimming and basketball, to stay engaged.

Now is the time. Go from dad bod to rad bod and show that waist line you mean business.

While you’re here, check out our other articles on healthy living. For information on our medical and dental plans, visit selecthealth.org/plans.


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