The Fathering Project

Your physical activity and wellbeing as a dad

We know finding time for a solid amount of physical activity can be challenging, let alone when you have kids and a family. Depending on whether you have built the habit from a young age, might impact your momentum to keep it going.

We want to remind you of the importance of building healthy habits – and one of these is physical activity and wellbeing! A healthy habit can be small – it doesn’t need to be a big life change. What matters is being consistent with this small healthy habit, and building on it.

Regular physical activity benefits both the body and mind. Exercise also improves mental health and can reduce the risk of depression and mild anxiety, and improve overall wellbeing. 

Research shows that keeping active can:  

• Help lift mood  
• Help improve sleeping patterns  
• Increase energy levels  
• Help block negative thoughts and/or distract people from daily worries  

Tips for physical activity  for dads 

• Set up a regular routine to be active every day. Making a specific time to be active helps ensure you get your daily physical activity. Are you a morning person – head out for that 5:30/6am walk/jog/run. Or perhaps the evening is your thing – try to set aside some time, even if it’s just 15-30 minutes. 
• Keep screen time to a minimum. Where possible try to create clear and consistent limits. Think about what you and your kids could be doing instead such as being active, playing together, learning something new or reading a book. 
• Exercise with your family. Plan time to be active with your children with games at home, walks in the parks, or cycling can be a way the whole family can relax, be together and be active.
• Play with your kids. Play is a great way to get fit and have fun. Playing chase, a ball game, running races or a dance competition will get you puffing plus make you laugh which is also great for your health and wellbeing. 
• Set yourself and your family exercise goals. You could record your steps or time you have played. Record your progress on a weekly activity chart or map how far you have travelled. Reward yourselves with something you value. 
• Walk and talk meetings. Take your phone and have walking meetings with colleagues or catch ups with friends and family to encourage them to walk too.