If you’re over 30, working full-time, raising kids, and trying to keep up with life, fitness can feel like a lost cause. Maybe you used to play football or hit the gym. Now you’re more likely to hit the sofa with snacks and half a Paw Patrol episode.
Here’s the good news: you can get fit again—no matter how long it’s been, or how “dad-bod” it’s gotten. This guide isn’t about getting shredded. It’s about moving better, feeling stronger, and having more energy to deal with everything life throws at you.
Let’s get into it.
1. Start With a Walk (Yes, Really)
Walking is the most underrated form of fitness. It boosts heart health, clears your head, and burns calories—all without equipment.
Sorted Dad tip: Stick a podcast on and go early morning or after dinner. Push the buggy, take the dog, or make it solo time.
2. Use Your Own Bodyweight First
You don’t need a gym. You do need to move your body in ways that build strength.
Start with:
- Squats
- Push-ups (knees fine)
- Lunges
- Plank
- Glute bridges
Do them 2–3 times a week for 10–15 mins. It adds up fast.
3. Make Weekends Active (With the Kids)
Don’t wait for the “perfect time.” Make the most of weekends:
- Go hiking
- Find a National Trust trail
- Do a scoot or bike ride together
- Chase them round the park (counts!)
Sorted Dad tip: Search “family walks near me” and bookmark a few go-tos.
4. Eat Like a Grown-Up
Not a diet. Just a reset. Focus on:
- Protein (chicken, eggs, beans)
- Fibre (veg, oats, wholegrains)
- Water
Swap out a few beige carbs. Cut the “kids’ leftovers” nibbling. Nothing extreme.
5. Track Something—But Keep It Simple
Not calories. Not macros. Just steps, workouts or even how many nights you sleep properly.
Tracking builds momentum. It’s proof you’re doing something.
App suggestion: Google Fit, Apple Health, or a wall calendar with big ticks.
6. Get a Go-To 10-Minute Workout
No time? No worries. Repeat this circuit 3x when the kids nap or your kettle boils:
- 15 Squats
- 10 Push-ups
- 30-sec Plank
- 20 Jumping Jacks
Done in 10 mins. Energy boost without the burnout.
7. Do Something Competitive or Social
Join a five-a-side team. Sign up for Parkrun. Get a mate involved in a steps challenge.
Accountability makes all the difference. And so does a bit of fun.
8. Prioritise Sleep (Seriously)
Getting fit over 30 is impossible if you’re always knackered.
- Cut the phone at night
- Set a realistic bedtime
- Get earplugs if you’re dealing with toddler wake-ups
Sleep repairs your muscles, sharpens your mind, and helps your body drop weight.
9. Build the Identity, Not Just the Routine
Don’t say: “I’m trying to get fit.” Say: “I’m the kind of dad who moves, who trains, who takes care of himself.”
Shift the identity, and the habits follow. You’re not doing this for abs—you’re doing it to show up better for your family.
Final Word: Fit Is a Feeling, Not a Look
You don’t need Lycra. You don’t need a six-pack. You just need to start.
Small, consistent action beats the January all-in burnouts every time.
Get out. Move your body. Eat better than yesterday. That’s the Sorted Dad way.
The Sorted Dad 
Leave a comment