Bring Back Big Families

Part One of a special tribute series devoted to dads leading up to Father’s Day 2025.

Being a dad in a big family is a marathon, not a sprint. Between work, diaper changes, planning and cooking meals for several picky eaters, and playing backyard baseball, finding time to stay physically fit sometimes feels impossible. But physical strength isn’t just about lifting weights. It’s about having the energy to carry your kids around, the stamina to keep up with their chaos, and the resilience to lead them by example.

Why Physical Strength Matters

Your kids are always watching you. When they see you prioritize your health, they learn to value theirs. Physical strength also equips you to handle the demands of a big family, whether it’s as simple as hauling groceries for a family of eight in from the car or chasing toddlers around the house in an endless pursuit of their safety and happiness.

Staying fit also reduces stress, boosts your mood, and helps you sleep better (when you do get to sleep), all of which make you a better husband and father. And who doesn’t want that?

Here are some super practical, super cheap, super easy, no-nonsense tips to stay fit as a busy dad.

Tips to Stay Dad Fit

1. Micro-Workouts: You don’t need an hour at the gym. Try 10-minute bodyweight circuits at home. Wall push-ups (almost 10 days in to my personal 30 day challenge: My 30 Day Journey on X ), a few squats, or even some planks while the kids nap or play (even play on you while you plank for an added challenge!) can work wonders. Do a few sets here and there. No expensive equipment needed. I’m all about the cheap and easy.
2. Involve the Family: Turn exercise into bonding time. Take the kids on a walk through your neighborhood or a local park, have a dance-off in the living room (we like polka music on Sunday nights), or set up a driveway obstacle course with some cones and sidewalk chalk. It’s fun, and it models an active lifestyle.
3. Prioritize Sleep: I know, I know. Let’s just be honest: with six kids, good sleep is virtually impossible. Still, get as much as you can when you can. It’s absolutely vital to rest your body. Nap when the kids nap if your schedule’s tight. I always nap with my kids on the weekends. Just that extra hour or two each week is an incredible blessing.
4. Eat Smart, Not Perfect: You’re not a bodybuilder, so skip out on the fads. Focus on animal proteins, as many fruits and veggies as you can work in, and keep the sugary foods and drinks to a minimum. Keep hearty, healthy snacks like nuts or dried fruit handy for when you need that quick pick-me-up.
5. Schedule It: Treat workouts like a meeting with your boss. Block 15 minutes out a few times a week, even if it’s just stretching or jumping jacks or a walk. Consistency beats perfection any day.

A Dad’s Example

Your physical effort isn’t just for you; it’s a gift to your family. When you’re strong, you’re present. You’re the dad who can carry a sleeping kid to bed or wrestle with the older ones without gasping for air. Start small, stay consistent, and watch how your strength inspires your crew.

Got any dad fitness tips you’d like to share? Drop them in the comments below or head over to X and share your #DadFitness wisdom there.