5 simple ways new fathers can maintain their health

November 25, 2019

Here are 5 simple and easy-to-follow tips on how new fathers can maintain their overall physical and mental health.

Being a new parent is both exciting and overwhelming at the same time. The joy of welcoming a new baby is priceless but it can physically take its toll on new parents. When it comes taking care of an infant, a lot of people think that it’s only mothers that endure sleepless nights and the exhaustion.

5 simple ways new fathers can maintain their health

5 simple ways new fathers can maintain their health

    Understandably so, it’s moms who breastfeed so they really have to get up once the baby gets hungry. However, let’s also not invalidate the efforts of new dads who are nowadays mostly involved fathers. They are there to support mom every step of the way and especially when things get a bit more frenzied.

    Dads put the baby to sleep, burp them after feeding, clean their poop and change diapers, they also wake up at night when the baby starts crying – the list goes on. So you see, new fathers also have their fair share of physical (and even mental) weariness related to parenting.

    Also read: Fatherhood: the five important things I learned

    As such, here are simple ways new dads can maintain their health:

    1. Eat healthy and well-balanced food

    Good nutrition is the foundation of overall physical and mental well-being. Just like how good nutrition can benefit new mothers, the same also goes for new fathers. However, to be perfectly honest, it’s easier said than done. In any given situation, when we are so stressed, our tendency is to eat for comfort – we gravitate towards oily, salty, fatty, and sweet food because these are what taste good and, ultimately, make us feel better.

    Eat healthy food
    Eat healthy food

    Nonetheless, it’s alright to indulge in moderation every once in a while so as not to deprive ourselves. Furthermore, we need to balance it out with healthy food like vegetables and fruits, and proper hydration. If possible, take vitamin supplements but do keep in mind that it’s best to get your nutrients from eating healthy food. In the end, the key is a balanced diet.

    2. Rest and meditate whenever you can

    While your hands may be full throughout the day and even during the night, new dads need to take some rest, too. Consider meditating and relaxing for 15 minutes in the morning and in the afternoon to clear your mind of any stress and anxiety. Aside from reducing stress and anxiety, meditation brings numerous benefits to both mind and body according to Healthline.

    relax, meditate, and think of happy thoughts
    Think of happy and relaxing thoughts

    Moreover, take advantage of every opportunity to take a nap when the baby is asleep. Those few minutes of downtime are enough to re-energize you and keep you going for hours.

    3. Exercise

    Parenting involves a lot of physical activities. For new dads who are adjusting to an infant and just trying to get the hang of their new role, it can get really physically taxing. However, that does not mean that one has to forego exercising. As we all know, exercise has countless physical as well as mental benefits. In fact, according to an article published by the Mayo Clinic, exercise gives a person more energy, provides additional years to one’s life, and generally helps individuals feel better. Working out may also help relieve mental fatigue because of the release of endorphins or more commonly known as happy hormones.

    Early morning exercise to catch the morning sun
    Catch the morning sun by exercising early in the day

    Being new dads, we do not have to spend hours at the fitness center. For example, light exercises like a few stretches throughout the day are enough to at least provide some comfort from an aching back or sore neck. But if you can, continue with your regular yoga or gym workout even if it’s just a 30-minute session.

    Also read: 7 simple ways working parents can bond with their baby

    4. Continue having regular dates

    In the midst of parenting chaos, let’s not forget the joy and excitement of going out on dates. While it may be impractical for new moms and dads to go out and have dinner or watch movies when they have an infant, it’s also a good idea to have dates every once in a while.

    Go out on dates
    Having dates does not necessarily mean having to go out

    It can be as simple as enjoying takeout dinners from your favorite restaurant or sipping cups of your favorite coffee together. If time permits, go ahead and watch your favorite Netflix series together. Those simple activities can do wonders both for your health and relationship.

    5. Go on a digital detox

    There is a lot of helpful parenting information in websites as well as in social networking support groups; information that can be extremely valuable for new dads. However, let’s also not discount the fact that there is too much toxic information in the online world, especially in social media.

    Playing with my baby and taking  break from social media and the internet
    Take a break from social media and the internet and, instead, play with your baby

    I am sure that you have encountered posts by other parents about their children that have caused you undue stress because, say, you realized that your baby is not achieving the same sets of milestones. Even I have had my fair share of tension brought about by similar social media posts. For instances like those, just keep in mind that every child is different; they will shine in their own time.

    On another note, we have no control about what other people would want to post online. As such, it’s a good idea to go on a digital detox from time to time. Put down and ignore your smartphone for a few hours a day (or no gadgets during weekends) and just focus on enjoying your own parenting adventures. Doing so will help you a lot in coping with social media anxiety.

    Keeping one’s health should also be at the priority list of new dads. While things can be hectic at times, new dads should find time to do simple things to keep their health at optimal level. By doing so, they will be able to do their parenting tasks more efficiently.

    Also read: Our Journey to Parenthood

    Do you have additional heath tips for new dads? Share them in the comments section below!


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    1. This reminds me when we had our baby as a starting family. My husband still manage to do his early morning jog before the non stop move throughout the day looking after our baby boy.

    2. This is a great and important article. Our daughter is almost 3 but it wasn't that long ago when my husband and I were going through the exhausting days and nights with a newborn. I agree with all 5 of your tips for dads to stay healthy during this time. We both shared responsibilities which helped, and we had our own little "date night" every night at home when she went to sleep at night.

    3. These are great tips and I think they work for moms too!

    4. It was hard for my husband to be a new dad because of his crazy work schedule. It took an emotional toll on him.

    5. Digital detox is something I wouldn't have thought to include. Very necessary to step away sometimes.

    6. It's so important to maintain good health, we definitely want to stick around as long as possible with the family.

    7. This is a really great read for new dads and also a great refresher for experienced dads.

    8. Dads are equally important in child rearing so they have to be physically fit and healthy too (just like moms). Digital detox to spend time with family is a must.

    9. Health is such an important thing for parents. It is not only important since we are parents, but as role models too.

    10. Thanks for sharing this! My brother is about to be a new dad and I'm going to share this with him.

    11. Lynn Armstrong8 July 2021 at 13:56

      These are such great tips for all parents! Thank you for sharing!

    12. Yup, totoo po yun. Konting time din between Mommy and Daddy kahit paminsan-minsan lang. :)

    13. Yes, Mommy. Parang laging temptation talaga ang mga gadgets kasi. :)

    14. Tala Martinez8 May 2022 at 03:07

      Thanks for this, ako mas naging conscious sa health ko dahil sa virus, di pa hundred percent pero mas better na compare dati. And that digital detox, hirap haha, keri ko lang pag not feeling well or super antok ako.

    15. Kristel Yamzon-Oliva8 May 2022 at 03:07

      Agree with the no.4.
      Continue for having regular dates can also help your relationship stronger and healthier. 😊💓💓