Looking after yourself while looking after your family
Becoming a dad is one of the most rewarding experiences in life. It is also one of the biggest adjustments your body and mind will ever go through. Between sleepless nights, feeding schedules, nappy changes, work commitments, and supporting your partner, finding time for your own health can feel almost impossible.
As a physiotherapist and a new dad myself, I quickly realised that maintaining fitness and health after having a baby is not about finding more time, it is about making the most of the time you already have.
Your Health really Matters
Many new dads place their own wellbeing at the bottom of the priority list.
While this is understandable, neglecting your health can lead to fatigue, reduced energy levels, aches and pains, and increased stress. Looking after yourself is not selfish; it helps you show up as a better partner, father, and role model for your family.
Forget perfect. Focus on consistency.
One of the biggest mistakes people make is thinking they need an hour-long gym session for exercise to be worthwhile. As a new parent, that mindset often leads to doing nothing at all.
Instead, focus on consistency over perfection.
A 15–20 minute workout is better than no workout. A short walk with the pram is better than staying on the couch. Small actions performed regularly create meaningful long-term results.
"Movement Snacks" throughout the day
Exercise does not always need to happen in one block, and a movement snack is a short, 2- to 5-minute burst of intentional physical activity that you sprinkle throughout your day.
Instead of doing one long, continuous workout, you break activity into bite-sized pieces. It is a highly effective, low-barrier way to prevent the physical stiffness and metabolic slowdown caused by sitting too long.
Try adding small “movement snacks” throughout the day:
- Bodyweight squats while holding your baby
- Walking during nap times
- A quick mobility routine before bed
- Push-ups or strength exercises while the baby is on a play mat
- Taking the stairs whenever possible
These small opportunities add up more than most people realise.
Why looking after yourself matters
This message extends beyond fatherhood.
Whether you’re caring for a newborn, supporting a family, building a career, studying, managing a business, or navigating a challenging period in life, it’s easy to put your own health last.
Many people view exercise, recovery, and self-care as optional when life gets busy. In reality, your health is often the foundation that allows you to manage those challenges in the first place.
When your body is run down, everything feels harder. Energy levels drop, stress becomes more difficult to manage, and even simple daily tasks can feel overwhelming.
Looking after your health isn’t about taking time away from your responsibilities. It’s about giving yourself the physical and mental capacity to handle them.
You don’t need hours in the gym or a perfect routine. Even small investments in your health can improve your ability to cope, perform, and be present for the people who rely on you.
Your health isn’t a reward for when life becomes less busy. It’s one of the tools that helps you get through the busy seasons.
Common aches and pains new dads experience
Many new dads develop discomfort from:
- Carrying their baby on the hip
- Looking down during feeding
- Lifting cots and prams
- Spending long periods sitting during night duty
- And more
These activities can contribute to:
- Neck pain
- Upper back stiffness or lower back pain
- Shoulder pain
- Wrist or thumb pain
If symptoms persist, a physio can assess movement patterns and provide tailored treatments and exercises that can help your niggles!
Final thoughts
Life is busy, and there will rarely be a perfect time to exercise, eat well, or prioritise recovery. The good news is that your health doesn’t require perfection, it requires consistency.
Start small. Move often. Be realistic.
Whether you’re raising a family, building a career, studying, running a business, or simply navigating a demanding season of life, your health is one of your most valuable assets. When we neglect our physical and mental wellbeing, everything becomes harder. Energy levels drop, stress feels heavier, and our ability to cope with life’s challenges can suffer.
Looking after yourself isn’t about being selfish or finding extra time in an already busy schedule. It’s about maintaining the foundation that allows you to keep showing up for the people, responsibilities, and goals that matter most.
Your health isn’t something to focus on once life slows down. It’s something that helps you get through the busy seasons. Invest in yourself, even in small ways. Over time, those small actions can make a significant difference, not just to your health, but to the quality of your life.
Physiotherapy is about more than just treating pain and injuries. Physiotherapists, our role is to help or guide people move better, stay active, build healthier habits, and maintain wellbeing.
Book an appointment with our physiotherapy team and let us help you find an approach that works for you, your goals, and your lifestyle.