Father’s Day is more than just cards and gifts, it’s a moment to honour the men who carry the weight of responsibility on their shoulders. Dads often put their families first, prioritising everyone’s needs above their own. But in doing so, their own health tends to take a backseat. Whether it’s due to work pressure, family commitments, or simply lack of time, many fathers ignore signs of fatigue, stress, or physical strain until it’s too late.
As men age, the risk of health problems such as heart disease, joint pain, back issues, weight gain, and lifestyle-related conditions like diabetes and high blood pressure steadily increase. What makes it worse is that most men tend to delay or avoid addressing these concerns. But the truth is that maintaining physical fitness becomes more important than ever in your 40s and beyond.
This Father’s Day, help dads take small but meaningful steps toward their well-being. We got in touch with Aditya K. Gopal, Sports Scientist (Biomechanist) at Kokilaben Dhirubhai Ambani Hospital, Mumbai who shares a practical, easy-to-do home workout plan that any father, no matter how busy can start today.
Why home workouts matter for busy fathers
“For overworked fathers, home workouts are not just about staying fit—they’re a vital tool for long-term health, daily energy, and stress management,” says Gopal.
Short, targeted sessions at home can help dads stay active without needing to commute to a gym or invest in expensive equipment. “They’re not just about looking fit—they help maintain mobility, prevent injuries, improve heart health, and most importantly, allow dads to be present and active in their family’s lives,” he adds.
6 simple exercises every dad can do at home
These exercises require minimal to no equipment and can be done in your living room, bedroom, or even your balcony.
Squats (and its variants)
“The best bang-for-your-buck movement,” says Gopal. Squats build lower body strength, work multiple muscle groups, and improve mobility.
Hip bridges
Performed on the floor or with legs elevated, this helps strengthen the hip muscles—crucial for reducing lower back pain.
Step-ups/downs
This single-leg movement enhances balance and coordination. “It’s great for correcting muscle imbalances and supporting knee health,” explains Gopal.
Push-ups (and variations)
Push-ups build upper body and core strength. Change your hand placement to work different parts of the arms and shoulders.
Rows (and variants)
“Rows are essential for upper body pulling strength and target the back muscles,” says Gopal. You can use resistance bands, water bottles, or just body weight.
Chair dips
A great way to train the triceps and chest. All you need is a sturdy chair!
Bonus Moves for Extra Time
If you have a few extra minutes, Gopal recommends adding:
- Planks for full-core strength
- Skipping or jumping rope for cardio
- Burpees for a high-intensity, full-body challenge
Don’t skip the stretching
Flexibility and mobility are just as important. Gopal suggests wrapping up each workout with these stretches:
- Hip Flexor Stretch – Especially useful for those sitting most of the day
- Child’s Pose with Deep Breathing – Helps relieve both mental and physical stress
- Chest Stretch – Improves posture and reduces shoulder tension
Fitness doesn’t need to be fancy
“Your workout doesn’t need to last hours or involve expensive gear. A smart 20–30 minute routine, done three to four times a week, is enough,” says Gopal. “It supports your heart, builds muscle, protects your joints, and most importantly, helps you stay active for your loved ones,” he further added.
This Father’s Day, give your dad the gift of health. It’s not about six-packs or lifting heavy weights, it’s about them feeling good, staying strong, and being there for their family in the long run. So dads, don’t wait for the “perfect time.” Start where you are.