Can a Dad Bod Be Healthy? Absolutely—Here’s How to Make It Work for You!

When it comes to health and fitness, there’s a lot of pressure to have the “perfect” body. But for men over 35, who might not have the time or desire to maintain a chiseled physique, the question arises: Can a dad bod be healthy? The answer is a resounding yes—and it’s easier than you think!

The term “dad bod” typically refers to a body that’s somewhere between athletic and soft. You may have some muscle mass but also carry a bit of extra weight around the middle. Contrary to what some might think, having a dad bod doesn’t mean you’re unhealthy. In fact, by focusing on key lifestyle habits, you can absolutely maintain good health, feel strong, and enjoy life, all while rocking your dad bod.

In this post, we’ll explore what a healthy dad bod looks like, why it’s attainable, and offer simple, science-backed strategies to keep your body in top shape—without aiming for the cover of a fitness magazine. We’ll even introduce you to a fantastic food plan, Your First 10, to help you feel your best without overhauling your lifestyle.

What is a Dad Bod, and Can It Be Healthy?

Before we dive into how to make your dad bod healthier, let’s clarify what we mean by “dad bod.” A dad bod is essentially a body that carries a bit more fat, particularly around the belly area, than you might have had in your younger, single days. You might be active and still have some muscle, but the six-pack abs are likely hiding under a layer of fat.

Now, can this body type be healthy? Absolutely.

Here’s why:

1. Body Fat is Natural and Necessary
   Having a moderate amount of body fat is not inherently unhealthy. In fact, it’s vital for hormone production, especially testosterone, which plays a key role in men’s health as they age. Studies suggest that having a moderate amount of body fat, especially around the middle, doesn’t automatically spell health trouble if you’re active and maintaining good metabolic health.
2. Focus on Functionality Over Appearance
   Health isn’t just about how you look. It’s about how your body functions. A dad bod can still be strong, agile, and energetic. What really matters is your cardiovascular health, mobility, and strength. If you can run around with your kids, keep up with your daily activities, and feel good in your body, you’re doing just fine!
3. Mental Health Matters, Too
   Striving for an unattainable body type can lead to unnecessary stress. Embracing your natural body, while staying active and eating well, can reduce that stress and help you develop a healthier relationship with fitness and food. In fact, men with a dad bod often report feeling more comfortable in their skin as they age. Confidence, after all, is a huge part of health.

The Benefits of Embracing a Healthy Dad Bod

There are plenty of upsides to focusing on a healthy dad bod, rather than trying to achieve an unrealistic fitness goal.

• Less Stress, More Balance: A dad bod is often the result of a life well-lived. You’re balancing family, work, and personal time, and sometimes that means hitting the gym for hours on end isn’t a priority—and that’s okay! What’s important is that you’re incorporating some form of movement into your day, even if it’s playing with your kids, going for walks, or doing quick, efficient workouts.
• Realistic Eating Habits: Forget fad diets that demand extreme sacrifices. Maintaining a healthy dad bod is about eating real, nutritious foods without the pressure of counting calories obsessively or cutting out entire food groups. Enter the Your First 10 food plan—a simple, sustainable approach that helps you make small but impactful changes in your eating habits. With Your First 10, you’ll focus on incorporating more whole foods, like lean proteins, vegetables, and healthy fats, which support overall health without requiring drastic measures.

Practical Tips to Keep Your Dad Bod in Top Shape

So, how can you make sure your dad bod stays on the healthy side? Here are some practical tips to integrate into your lifestyle:

1. Prioritize Consistent, Moderate Exercise

You don’t need to spend hours in the gym to stay healthy. In fact, research shows that moderate, consistent exercise is often more effective than intense but irregular workouts.

Exercise Ideas for a Dad Bod-Friendly Routine

• Strength Training: Focus on compound movements like squats, deadlifts, and push-ups. These exercises target multiple muscle groups and help you maintain strength and mobility. Aim for 3-4 days of moderate strength training per week.
• Cardio That You Enjoy: Whether it’s a brisk walk, a bike ride, or playing a sport with your kids, find something that gets your heart rate up and stick with it. About 150 minutes of moderate cardio per week is ideal for cardiovascular health.

2. Adopt a Sustainable Eating Plan

One of the keys to maintaining a healthy dad bod is eating well—but that doesn’t mean cutting out all the foods you love. Balance is key here.

Your First 10 food plan is a fantastic option to help you start making healthier food choices without feeling restricted. This plan focuses on realistic changes, like swapping processed snacks for whole foods and gradually introducing more plant-based meals into your diet. These small adjustments help reduce excess body fat and support muscle maintenance, which are crucial as you age.

3. Manage Stress and Sleep

Stress and lack of sleep can have a major impact on your health—and your waistline. When you’re sleep-deprived, your body produces more cortisol, a hormone that can contribute to weight gain, particularly around the belly.

Make sure you’re getting at least 7-8 hours of sleep per night and practice stress-reducing techniques like meditation, deep breathing, or simply taking time out for yourself. These habits not only benefit your mental health but also support your physical health.

4. Stay Hydrated

Drinking enough water is essential for keeping your metabolism functioning well and helping to reduce cravings. Aim for at least 8 glasses of water a day, and more if you’re active.

Embrace the Dad Bod—The Healthy Way

The bottom line? A dad bod can absolutely be healthy, strong, and full of vitality. By focusing on balanced eating, staying active, managing stress, and prioritizing sleep, you can enjoy the benefits of a healthy lifestyle without the pressure to achieve an unrealistic body image.

The key is making small, sustainable changes that fit into your busy life. And if you need a little guidance to get started, the Your First 10 food plan is a fantastic option. It’s simple, realistic, and effective, helping you take those first steps toward a healthier, happier version of yourself—dad bod and all.

So, go ahead and embrace the dad bod—it’s a testament to a life well-lived and can be just as healthy and fulfilling as any other body type!