John F. Kennedy said, “Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity.” The Earl of Derby cut right to the quick when he said, “Those who do not find time for exercise will have to find time for illness.”

This goes for fathers, too. I was chatting with Andrew Gray, who has done three Iron Man events, which are recognised as the hardest sporting events in the world. To become an Iron Man, you have to swim 2.4 miles (3.8km), bike 112 miles (180km), and run 26.2 miles (42.2km marathon distance), totalling 140.6 miles (226km) in a single day.

Andrew has a deep passion for helping men become the men they need to be. On his channel, Empowering MEN, he has 282 videos to help you succeed as a man and as a father. He told me training for the Iron Man made him 100% more effective as a man and as a father. We both agreed that of all the health strategy priorities, exercising was a very clear number one. Harvard Professor Daniel Lieberman also agrees.

As a father, balancing the demands of work, parenting, and life can feel like a never-ending challenge. It’s easy to neglect your health in the midst of everything. However, regular exercise is vital — not just for you, but for your family too. Below, we outline 10 reasons why exercise is crucial for dads, along with helpful links to get you started.

1. Improve Your Energy Levels

Being a father can be exhausting. Exercise increases blood flow and oxygen delivery to your muscles, which boosts your energy levels and stamina. Regular physical activity also reduces fatigue, so you can keep up with your kids’ endless energy.

2. Set a Positive Example for Your Kids

Children often mimic their parents’ habits. By prioritising fitness, you teach your kids the importance of staying active, instilling lifelong healthy habits.

3. Reduce Stress and Improve Mental Health

Parenting comes with its share of stress, but exercise is a proven stress reliever. Physical activity triggers the release of endorphins, which enhance your mood and reduce anxiety.

4. Enhance Sleep Quality

Many dads struggle with poor sleep, whether it’s due to a crying baby or late-night work. Exercise helps regulate your sleep patterns, so you can get better rest and wake up feeling refreshed.

5. Boost Heart Health

Heart disease is one of the leading causes of death in men, but regular physical activity reduces your risk. Cardio exercises, such as jogging or swimming, strengthen your heart and improve circulation.

6. Maintain a Healthy Weight

As a father, it’s easy to fall into unhealthy eating habits due to a busy schedule. Exercise helps you maintain or achieve a healthy weight by burning calories and boosting your metabolism.

7. Strengthen Family Bonds

Incorporating exercise into family activities is a great way to bond. Go for a bike ride, play tag at the park, or take a family hike — it’s quality time that keeps everyone active and happy.

8. Prevent Chronic Diseases

Exercise reduces your risk of chronic illnesses like diabetes, hypertension, and arthritis. Staying active ensures you stay healthy and able to support your family in the long run.

9. Build Confidence

Working out can improve your self-esteem by making you feel stronger, healthier, and more capable. This confidence can positively impact your parenting and how you approach challenges.

10. Live Longer for Your Kids

Ultimately, the best gift you can give your children is more time with you. Studies show that regular exercise increases life expectancy, allowing you to be there for your kids through all of life’s milestones. Professor Euan Ashley from Stanford University says that one minute of exercise buys you 5 minutes of extra life.

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As a father, prioritising exercise is one of the best things you can do for yourself and your family.

Walking has enormous benefits. Start small — commit to a 30-minute walk, a quick workout, or a weekend bike ride. Not only will you reap the physical and mental health benefits, but you’ll also strengthen your role as a positive influence in your kids’ lives.

Your family deserves the best version of you, and regular exercise can help you get there.

Yours for a Healthy You,
Warwick Marsh

PS: Time is running out before the next Courageous Online Fathering Course.
Starts 7:30 pm (AEDT) Thursday, 6 February 2025
Don’t delay — book here.

Do you want to grow as a father and deepen your connection with your children? Our 10-week online Zoom course, priced at just $39, is designed to guide you through the principles of courageous fathering, enabling you to lead your family with confidence, love, and wisdom. Find out more info here.

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Image courtesy of Adobe.

About the Author: Warwick Marsh

Warwick Marsh has been married to Alison Marsh since 1975; they have five children and nine grandchildren, and he and his wife live in Wollongong in NSW, Australia. He is a family and faith advocate, social reformer, musician, TV producer, writer and public speaker. Warwick is a leader in the Men’s and Family Movement, and he is well-known in Australia for his advocacy for children, marriage, manhood, family, fatherhood and faith. Warwick is passionate to encourage men to be great fathers and to know the greatest Father of all. The Father in Whom “there is no shadow of turning.”

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