Dad Bod: Should You Accept It or Step on a Treadmill?

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The “dad bod” has sparked endless debate. Some wear it as a badge of honor, celebrating a life well-lived and focused on family. Others see it as a wake-up call to get serious about health. Whether you lean into the dad bod or lace up those running shoes, the conversation isn’t just about aesthetics — it’s about balance, priorities and long-term well-being. 

What Exactly Is a Dad Bod?

The dad bod represents a middle ground between ripped and overweight — it’s not shredded but it’s not exactly out of shape either. It’s generally the product of occasional workouts, a love of beer and snacks, and the realities of a busy life.

While you may not live at the gym and count every calorie, you’re also not the guy who can’t get up a flight of stairs without gasping for air. While the dad bod tends to be soft around the edges, it’s also relatable. It’s a result of priorities shifting to family, career and just living life. 

The term blew up thanks to a viral internet culture that started celebrating this mix of an approachable and “normal” body type. Celebrities like Seth Rogen and Chris Pratt (before his Marvel days) have been unofficial mascots of the dad bod movement. 

There’s also been a lot of buzz about how women actually like the dad bod. In a recent survey by Planet Fitness, as much as 78% of women said they found the dad bod attractive. This is because it’s more real, less intimidating and often signals someone who doesn’t take themselves too seriously. 

Why Does the Dad Bod Get a Pass?

There’s no denying that the dad bod has become a cultural phenomenon. It’s celebrated on social media, glorified on viral memes and even backed by surveys claiming it’s attractive. But why does this build seem to get a pass when it comes to body standards?

Life Changes After Kids

For many dads, the journey to a dad bod starts with fatherhood itself. When kids come into the picture, priorities shift drastically. The gym sessions you once religiously attended now compete with diaper changes, soccer practice and bedtime routines. Sleep becomes a luxury, meals often revolve around what the kids will eat and the idea of spending an hour lifting weights can feel like a dream when there’s a mountain of laundry to tackle. 

Being a dad is a full-time job, and the focus naturally moves away from self-image to being present for your family.  That doesn’t mean letting yourself go — it just means understanding that your body might reflect a life full of responsibilities rather than hours in the gym. 

Confidence Trumps Abs

Let’s be honest — most people don’t actually care if you have washboard abs. What they notice more is how you carry yourself. Confidence is way more attractive than a six-pack. Someone comfortable in their skin and exudes self-assurance will always stand out more than someone obsessing over their calorie count. However, eating right and moving more are fantastic ways to boost your confidence further. 

You’re Not 20 Anymore

Your body changes as you age. In your twenties, you could probably scarf down a whole pizza, skip a workout and still look like you belonged on a Men’s Health cover. But as you get older, your metabolism slows down, muscle mass decreases and life throws plenty of curveballs your way.

The dad bod often reflects this reality. It’s not about giving up but rather about adapting. You might not be hitting the gym six days a week like you used to, but that doesn’t mean you can’t stay active. A few runs around the park with your kids, a bike ride or even walking can do wonders for keeping you healthy without the pressure of trying to look like your 20-year-old self.

When the Dad Bod Becomes a Problem

While the dad bod is typically harmless, it’s crucial to recognize when it stops being a lifestyle choice and starts becoming a health concern.

Health Risks of Extra Weight

The dad bod often centers around extra belly fat, which is one of the most dangerous types of fat. Visceral fat, stored around your organs, increases your risk for:

• Heart disease
• Type 2 diabetes
• High blood pressure
• Sleep apnea

Even a few extra pounds around your midsection can impact your long-term health. 

Energy and Longevity 

If you feel constantly tired and sluggish, the dad bod could be catching up with you. Carrying excess weight can strain your body, leading to decreased energy levels. Being active isn’t just about aesthetics — it’s about having the stamina to enjoy life fully. 

Mental Health Benefits

Your body and mind are deeply connected. While accepting your body can boost confidence, neglecting regular exercise can take a toll on your mental health. Physical activity is a natural stress reliever, releasing endorphins that combat anxiety and depression.

So, What Can You Do About It?

The dad bod debate isn’t black and white. It’s possible to accept your body while still working to improve it. The key is finding a balance that works for you and aligns with your priorities. Here’s how:

Make Small, Sustainable Tweaks

You don’t need to overhaul your entire lifestyle overnight. Start with simple steps like:

• Walking for 30 minutes a day is an accessible and low-impact activity 
• Swapping sugary snacks for healthier alternatives
• Incorporating strength training twice a week

Focus on Functional Fitness

Rather than obsessing over abs or bulging biceps, prioritize exercises that improve your everyday life. Building strength and stamina helps you feel better overall and keeps you ready for whatever life throws your way.

Bring Your Family Along

Fitness doesn’t have to mean missing out on family time. Plan outings like bike rides, hikes or even backyard games. This is a great way to get moving and create special memories with your little ones.

Reframe Your Mindset

Instead of viewing exercise as a punishment or a chore, think of it as an investment in your future. Your health affects you and your ability to be there for your family in the long run.

The Verdict

The answer isn’t an either/or. Embrace your body for where it is today, but don’t ignore the importance of taking care of it for tomorrow. The dad bod can be a symbol of balance, but it’s also a reminder to check in with yourself.

• Are you staying active enough to feel energized?
• Are your eating habits supporting your health?
• Are you setting a good example for your kids?

Embrace Balance, Not Perfection

At the end of the day, it’s not about achieving a perfect physique. Find a version of yourself that feels good to live in — a body that’s healthy, strong and ready for life.