Invest in Your Cardiovascular Health (Diet, Exercise, Sleep, No Smoking) – 'Dad Bod Study' Insights

Apparently, my heart is supposed to last longer than my kid’s obsession with dinosaurs. ‘Dad bod’ isn’t just a badge of honor (or, let’s be honest, survival)—turns out, those late-night snack runs and nap-neglecting marathons might not be doing my ticker any favors. If you’ve ever tried to do jumping jacks while stepping over LEGOs, or swapped sleep for ‘me time,’ this is your sign: your heart wants in on the action. Let’s invest in our cardiovascular health before our kids outrun us at the park (and they will).

When you invest in your heart health, you’re not just avoiding the ‘dad nap’ of doom—you’re boosting your mood, memory, and patience (which, let’s face it, is in short supply after three hours of ‘Baby Shark’). Regular exercise, decent sleep, and a veggie or two help your brain fire on all cylinders, so you can actually remember where you put the wipes or why you walked into the kitchen. Plus, your kid gets a role model who doesn’t need a nap after climbing the stairs.

How to do it

  • Choose just one thing to change at first. For example, swap soda for water, or take a walk around the block with the stroller. Focusing on a single change makes it easier to stick with your new habit.

  • Set a bedtime for yourself that feels just a little bit earlier than usual—even if it’s a bit embarrassing. Prioritizing sleep can make a big difference in your overall well-being.

  • Make healthy choices easier by hiding the chips and keeping fruit visible and accessible. Out of sight, out of mind works both ways.

  • If you smoke, consider talking to your doctor about quitting. There’s no shame in asking for help; teamwork can make the process more manageable.

  • Celebrate even the smallest victories, like resisting the urge to eat the last chicken nugget. Recognizing tiny wins helps build momentum.

  • Remember: progress is more important than perfection. Building healthy habits is a marathon, not a sprint—unless your toddler escapes at the playground, in which case, sprinting is absolutely allowed.

Tips:

  • Start small and be consistent.
  • Don’t be afraid to ask for support.
  • Keep your goals realistic and flexible.
  • Celebrate your efforts, not just the outcomes.

When you open the fridge in the morning for milk or breakfast supplies.

Take one big sip of water.
Give yourself a silent ‘cheers’—or a dad-level fist pump.
Put a water bottle in the fridge and set a daily reminder on your phone.

When you drop your kid off at daycare or after you finish the bedtime routine.

Step outside and take a 2-minute walk (even if it’s just to the mailbox and back).
Mentally award yourself a gold medal for ‘leaving the house.’
Lay out sneakers and comfy clothes by the front door at night.

When you come home or walk past the kitchen.

Grab one piece of fruit to eat.
Channel your inner superhero—‘I ate a grape, I am unstoppable!’
Put a fruit bowl where you usually drop your keys or phone.

When the alarm goes off and you’re tempted to start a new episode or scroll.

Turn off the screen and brush your teeth.
Do a victory dance in your head—sleep is the new party.
Set a ‘bedtime alarm’ on your phone (yes, for you).