Let’s just start this off by saying that right now, guys, you have an excuse. You’ve had to stay home for what feels like an eternity, you’ve had to home-school your kids (woof), and if you’re like the average American, you gained around 29 pounds!

In this new dystopian world in which we live, it’s easy to forget about strength training and your own personal health. Who has time to worry about strength training or their blood pressure when there’s some kind of horror movie virus floating through the air? And hey, how’s your heart rate?

Just about the only aerobic activity being done at the beginning of the COVID-19 outbreak was people running away from those maskless creeps that coughed all over everyone in the checkout line at Costco.

Look, the bottom line is that for your health and for your family, you need to get back in shape. Let’s talk about some attainable starting points to get your noodle legs working well again. The first step is to put down the pizza rolls, get off the couch, and…

Find a Strength Training Program That Works for You

Not everyone is genetically inclined to be a bodybuilder, but finding a strength training program is a vital part of physical activity guidelines for Americans. According to the CDC, adults (age 18-64) should participate in weekly 150-minute periods of time engaged in physical activity.

The term “physical activity” is defined by the department of health and human services as strength training routines at least two times a week and moderate aerobic activity such as a brisk walk. But let’s take this a bit further. If you really want to go from couch potato to six-pack, you’re going to have to sling some weight around more than twice a week.

Let’s take a quick look at just some of the benefits of strength training in the Dad Bod phase of life.

Increase Muscle Mass

This one is a no-brainer. Again, you don’t have to be Hans and Frans (90s Saturday Night Live reference, there) to possess healthy muscle mass. A bonus benefit is that strength training coaxes your body to passively burn calories. That’s right – if you embrace the soreness, you will burn calories even when you’re not actively strength training.

Strengthen Your Bones

A great way to fend off the Grim Reaper is to strengthen your bones – broken hips are apparently pretty rough. Many people don’t think about gaining bone strength through strength training but just like muscles, bones get stronger when they are exposed to moderate stress.

Decrease Your Risk and Severity of Chronic Conditions

Strength training is also going to reduce your chances of developing or worsening any chronic diseases or other conditions that many Americans suffer from. Things like obesity, depression, diabetes, heart disease, and kidney disease can all be better managed if you participate in a strength training program that matches your fitness levels.

The Importance of Aerobic Activity

According to the National Institute of Diabetes and Digestive and Kidney Diseases, more than 39% of adult Americans deal with obesity. Participating in aerobic activities multiple times a week for extended periods of time as outlined above along with eating a healthier diet is the easiest way to not be in that category.

The Mayo Clinic even takes the “moderate activity” thing further. The Mayo Clinic recommends 75 minutes of “vigorous” activity in addition to 300 minutes of moderate activity weekly.

Here are just a few of the major health benefits of aerobic activity:

Weight Loss

Are we sensing a theme, here? There is no diet healthy enough to make up for a lack of physical activity. Aerobic activity is a pillar of weight loss. No matter which way you shake it, you’re going to have to – in fact – shake it.

Reduce Your Chances of Cancer

Along with a proper strength training regimen, aerobic activity can also help prevent cancer. Cancer is the leading cause of death in Americans, and obesity is a contributing factor.

Reduce Stress

Stress reduction is one of the best benefits of physical activity as a whole. You get endorphins and hormones going, get the blood pumping, and wow – that rush can pull you up out of even the lowest places.

Kids stressing you out? Go for a walk – that counts! Pop in the earbuds and go for a jog – that also counts!

Depending on your fitness levels, you may want to consult your physician before you go too intense on aerobic activity. Make sure

Find a Place to Work Out Where Feel Comfortable

Not everyone is comfortable working out in an Iron-Pit type gym with grunting behemoths throwing hundreds of pounds of weight around. A few ideas of other places to get your exercise include:

• Local Track
• Your Garage
• Your Backyard
• Local Park
• Beach
• Treadmill or Home Gym

Speaking of Diets, What Should I Choose?

That’s another easy one. Choose a diet that works best for your needs and will help you reach your fitness goals. Feel free to consult your doctor or a nutritionist if you have special dietary restrictions.

Otherwise – just eat healthy stuff. We all know that sugar and saturated fats are bad for you, so avoid them. If you drink alcohol, do so in moderation.

Eat lots of fruits and vegetables and cut down on the processed stuff. These are all things you undoubtedly heard in the past.

Find Someone to Keep You Accountable

Whether it’s a member of your family, a close personal friend, or a group online like Dad Bod Bootcamp, finding support is important, especially in the accountability department. Whether it be for aerobic activity, strength training, or both – help is a good thing. If you’re interested in joining an online community to help you achieve your goals, shoot us an email.