Workouts for Busy Dads

Written by
8fit Team @ 8fit
Written by
8fit Team @ 8fit
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This Father’s Day most of you will probably want to take it easy, however, if you’re looking to get active and want to pair that with quality family time, then we’ve got a few ideas for kid-friendly workouts for busy dads. Each is also a perfect opportunity to instill a healthy sense of love for activity in your children that will serve their health and happiness as they grow up.

Dad bod debunked

Before we dive in, let’s get one thing straight, whether you’re tall or short, ripped or not, thin or portly — if you’re a dad and you’ve got a body, then you’ve got a dad bod. It’s the body that allows you to lift your kids up when they fall, give them a hug when they’re happy or sad, chase them around the playground, or help them move their stuff into their first apartment. So, this Father’s Day let’s celebrate by making sure you’re fit and healthy for many more Father’s Days to come.

Staying active at any age

There are tons of fun workouts and activities you can do with your kids no matter how old they are. If your child is still a baby or toddler, then this is a great day to get out and about for a lovely long walk/run with them in the stroller. Your partner and other children can tag along as well — the more the merrier! Be a role model and lead by example by teaching your kids to appreciate movement while they’re still young.

On the flip side, if you’re already pretty fit and have an older or elderly father, then what better gift to give him than an inspirational push to workout. It will help stave off age-related illnesses and with geriatric depression afflicting more of the elderly these days due to sedentary living, will help keep his mood lifted and mind sharp.

Remember it’s never too late for someone to improve their overall health through exercise, and from my 20 years of experience as a personal trainer, seniors see the greatest results in the shortest amount of time.

Welcome to the jungle gym

Once your kids reach an age where they’re more mobile and coordinated — then the fun really begins. A great way to get active with your young ones is to play with them at the local park or playground. Swings, slides, monkey bars, benches and poles all serve as great exercise equipment. You’d be surprised just how tough it is to traverse the monkey bars now that you’re a weighty adult. Tap into your inner child and turn working out into a game with your kids out — I promise you’ll have a blast!

There are a host of 8fit Pro exercises that you can adapt and do in the playground environment such as:

  • Box jumps and dips on a park bench or set of stairs

  • Hanging legs raises, pull-ups and chin-ups on the monkey bars

  • Weighted sit-ups, squats, and overhead lunges — use your baby or toddler as extra weight for an added challenge 

Be a good sport

As part of your Father’s Day celebrations, why not solidify your relationship with your kids and introduce them to the sports you love. Get out in the fresh air to kick a soccer ball around, or show them how to throw a perfect spiral, shoot some hoops or practice batting. Looking to hit some links and play a few rounds of golf with your offspring? Then I highly suggest you ditch the golf cart and walk the course.

At the end of the day, whatever you do, the important thing is you are hanging out, staying active and having a great time together.

Ready, steady, go!

If your kid is a bit older, why not challenge them to a workout, a game or even a race. See who can do the most push-upssquatsburpees, or run the fastest. A game of 21 is another fun way to work up a sweat. Remember, competition can bring out the best and worst in people, so don’t be bummed or a sore loser if your kid smokes you — whatever the final outcome, make sure to encourage and praise them. This will help them develop a healthy understanding of competition, build their self-esteem and associate positive emotions with physical activity.

Final thoughts from a fit father

I recently joined the ranks of the fathers out there trying to stay fit while we juggle fatherhood, life commitments and work. Since my beautiful daughter entered my life fourteen months ago, it’s been a challenge for both my partner (also a personal trainer) and myself to maintain our active lifestyle.

This being said, I’ve managed to find ways to squeeze busy dad workouts into my schedule. I like to go on long walks with the stroller, swim at the local pool, and do 8fit HIIT sessions at home. 8fit workouts are short, effective and, most importantly, convenient. Though, if I’m being totally honest, the biggest adjustment now that I’m a dad is getting a full 8 hours of sleep. 😉

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