How To Have Time For Exercise As A New Dad Working In Tech

Becoming a father is a life-changing experience. It’s a journey filled with joy, love, and a fair share of sleepless nights.

As you navigate this new world of diaper changes, midnight feedings, and baby giggles, you’re also juggling the demands of your career in the tech industry.

Late-night coding, back-to-back meetings, and tight project deadlines are all part of the game.

In the midst of all this, it’s easy to put your health and fitness on the back burner. But here’s the thing – staying fit and healthy is more important now than ever. Not just for you, but for your little one who depends on you.

Over the next few sections, we’ll explore how you can find time for exercise as a new dad working in tech.

We’ll delve into the challenges, provide practical solutions, and hopefully inspire you to make fitness a priority in your new life as a dad. So, let’s dive in!

Understanding The New Dad’s Challenge

How to have time for exercise as a new dad working in tech - man with new born in carrier

Becoming a father is a joyous occasion, filled with precious moments and new experiences. But it also brings its own set of challenges. One of these is the so-called “Dad Bod,” a phenomenon where men tend to gain weight after becoming fathers.

This is not just about aesthetics; it’s about health and longevity. As a new dad, you want to be there for your child’s milestones, and staying fit and healthy is a big part of that. 

The “Dad Bod” phenomenon is not just a myth. Research has shown that men often gain weight after becoming fathers due to a combination of factors.

These include less time for exercise, increased stress, and changes in eating habits. As a new dad, you’re likely juggling multiple responsibilities, from caring for your newborn to meeting work deadlines. This leaves little time for gym sessions or even a quick run around the block.

Moreover, the tech industry is known for its demanding work hours. Late-night coding, tight project deadlines, and the pressure to stay ahead of the curve can take a toll on your health and fitness.

Sitting for long hours, often with poor posture, coupled with quick, unhealthy meals, can lead to weight gain and associated health risks.

But here’s the good news: understanding the challenge is the first step towards overcoming it. By acknowledging the factors that contribute to weight gain and the barriers to exercise, you can start to develop strategies to stay fit and healthy.

This is not about achieving a six-pack or running a marathon (unless that’s your goal!). It’s about maintaining a level of fitness that allows you to enjoy your new life as a dad to the fullest.

In the following sections, we’ll explore practical strategies and tips to help you find time for exercise as a new dad working in tech. 

The Importance Of Exercise For New Dads

How to have time for exercise as a new dad working in tech - two men doing squats

Exercise is not just about maintaining a fit body; it’s also about managing stress, boosting your mood, and improving your overall quality of life.

As a new dad, you might be dealing with sleep deprivation, work stress, and the emotional rollercoaster of parenthood. Regular exercise can help you navigate these challenges more effectively. It can also give you the energy you need to keep up with your little one.

Let’s start with the physical benefits. Regular exercise can help prevent weight gain, improve cardiovascular health, and increase strength and flexibility.

This is particularly important for new dads who want to be active participants in their child’s life. Whether it’s lifting your baby, playing on the floor, or running around the park, being fit and healthy will make these activities more enjoyable.

But the benefits of exercise extend beyond the physical. Regular physical activity can also have a positive impact on your mental health. It can help reduce stress, improve sleep quality, and boost your mood.

As a new dad, you’re likely dealing with a mix of emotions – joy, excitement, but also stress and anxiety. Exercise can be a powerful tool to help manage these feelings.

Moreover, exercise can also be a great way to carve out some ‘me time’ in your busy schedule. As a new dad, your life revolves around your baby and work. Finding time for yourself can be a challenge.

But setting aside time for exercise can provide a much-needed break and help you recharge.

In the next sections, we’ll delve into practical strategies to incorporate exercise into your busy schedule.

But remember, the goal is not to become a fitness fanatic overnight. It’s about making small, sustainable changes that can have a big impact on your health and wellbeing.

The Challenge Of Finding Time For Exercise

One of the biggest challenges new dads face is finding time for exercise. Between work commitments and family time, it might feel like there’s no room for a workout routine.

But here’s the good news: with a bit of planning and flexibility, you can incorporate exercise into your daily routine. It’s all about making exercise a priority and finding creative ways to stay active.

As a new dad working in tech, your schedule is likely packed. You’re juggling work deadlines, team meetings, and coding sessions, not to mention the demands of fatherhood.

It might seem like there’s no time left for a workout. But the key is to view exercise not as an additional task on your to-do list, but as an integral part of your lifestyle.

Start by looking at your daily routine. Are there pockets of time that could be used for a quick workout? Maybe it’s early in the morning before the rest of the family wakes up, or during your lunch break. Even a few minutes of exercise can make a difference.

Next, consider ways to make exercise more convenient. If going to the gym is not feasible, look into home workouts or outdoor activities that can be done close to home. The goal is to reduce the barriers to exercise as much as possible.

Finally, remember that every bit of physical activity counts. It’s not just about formal workouts; it’s also about staying active throughout the day.

Take the stairs instead of the elevator, go for a walk during a conference call, or have a dance party with your baby. The key is to make movement a part of your daily life.

Check out the best home gym set up for dads with limited space.

Making The Most Of Paternity Leave

If you’re fortunate enough to have paternity leave, this can be an excellent time to establish a workout routine.

It might be tempting to focus solely on your new baby during this time, but remember that taking care of yourself is also part of taking care of your family. 

Paternity leave is a unique period when you can step back from work and focus on your new role as a father. It’s a time of bonding with your baby, supporting your partner, and adjusting to your new family dynamics.

But amidst all the diaper changes and baby cuddles, it’s also an opportunity to prioritize your health and fitness.

Start by setting realistic fitness goals. As a new dad, your body is going through changes, and you’re likely dealing with sleep deprivation.


Flybird Fitness


Now is not the time to train for a marathon or aim for personal bests. Instead, focus on establishing a regular exercise routine that can be maintained even after you return to work.

Next, explore different types of exercise to find what works best for you. Maybe it’s a morning run to clear your head, a yoga session to relieve stress, or a home workout while your baby naps. The key is to find an activity that you enjoy and that fits into your new routine.

Finally, remember to be flexible. Your baby’s schedule might be unpredictable, and there will be days when exercise is the last thing on your mind. And that’s okay.

The goal is not to stick to a rigid workout schedule, but to make physical activity a regular part of your life as a new dad.

Incorporating Exercise Into Your Daily Routine

How to have time for exercise as a new dad working in tech - man doing a pistol squat

Incorporating exercise into your daily routine might seem like a daunting task, especially with the demands of a new baby and a busy tech career.

But with a bit of creativity and flexibility, it’s entirely possible. Here are some practical tips to help you make fitness a part of your everyday life.

1. Start Your Day With Exercise 

Mornings can be a great time to squeeze in a workout. It’s a time when you can have a few moments to yourself before the demands of the day kick in. Plus, starting your day with exercise can give you a boost of energy and set a positive tone for the rest of the day.

2. Make The Most Of Your Lunch Break

If your mornings are too hectic, consider using your lunch break for a quick workout. It could be a brisk walk, a short run, or even a quick home workout. Not only will this help you stay active, but it can also be a great way to break up your workday and boost your productivity.

3. Incorporate Exercise Into Family Time

Exercise doesn’t have to be a solitary activity. In fact, it can be a great way to bond with your family. Go for a walk with your baby in the stroller, have a dance party in the living room, or turn household chores into a game. The key is to make exercise fun and enjoyable for everyone.

4. Use Technology to Your Advantage

There are numerous fitness apps and online resources that can help you stay active. From workout videos to fitness challenges, these tools can provide the guidance and motivation you need to stay on track.

Remember, the goal is not to spend hours at the gym, but to make physical activity a regular part of your life. Every step, every movement counts.

Making Tech Work for You

As a new dad in the tech industry, you’re no stranger to the power of technology. From project management tools to video conferencing apps, technology plays a crucial role in your work life. But did you know that technology can also be a powerful ally in your fitness journey? Here’s how.

1. Fitness Apps 

There’s an app for everything these days, and fitness is no exception. Whether you’re looking for workout ideas, tracking your progress, or seeking motivation, there’s likely an app for that. Some apps even offer short, high-intensity workouts that are perfect for busy dads.




2. Wearable Tech

Fitness trackers and smartwatches can be a great way to monitor your activity levels and keep you motivated. These devices can track everything from your daily steps to your heart rate, giving you valuable insights into your health and fitness.

3. Online Communities

The internet is full of fitness communities where you can find support, advice, and motivation. Whether it’s a forum for new dads, a fitness subreddit, or a Facebook group for home workouts, these communities can be a great resource.

4. Virtual Training

Can’t make it to the gym? No problem. With virtual training, you can bring the gym to you. Many personal trainers and fitness studios offer online classes that you can join from the comfort of your home.

5. Health And Wellness Apps

Beyond fitness, there are also apps to help you manage other aspects of your health, such as sleep, nutrition, and mental health. These can be particularly useful for new dads navigating the challenges of parenthood.

Remember, technology is just a tool. It’s not about having the latest gadgets or the most advanced apps. It’s about finding what works for you and using it to support your fitness journey.

I can’t recommend myfitnesspal enough. It’s the app I use to make your my body is getting the fuel it needs. Check it out here.

Joining A Fitness Community

Joining a fitness community can be a game-changer in your fitness journey. It provides a sense of camaraderie, motivation, and accountability that can be especially beneficial for new dads. Here’s why.

1. Shared Experiences

A fitness community brings together people with similar goals and challenges. As a new dad, you might feel like you’re the only one struggling to find time for exercise. But in a fitness community, you’ll find others who are in the same boat and who can offer advice, support, and a sympathetic ear.

2. Motivation

Seeing others progress in their fitness journey can be incredibly motivating. Whether it’s a fellow dad who ran his first 5K, or someone who managed to squeeze in a workout despite a busy day, these stories can inspire you to keep going.

3. Accountability

When you’re part of a fitness community, you’re not just accountable to yourself, but also to others. This can be a powerful motivator to stay consistent with your workouts.

As a fitness mentor accountability is a huge part of the service I offer my clients. If you want to find more more about how I can help you achieve the body you want. Book a FREE evaluation with me here.

4. Learning Opportunities

A fitness community is a great place to learn. From workout tips to healthy recipes, you can gain a wealth of knowledge from your fellow community members.

5. Social Connection

Finally, a fitness community can provide a sense of social connection, which can be particularly valuable for new dads. Parenthood can sometimes feel isolating, and having a community to turn to can make a big difference.

Whether it’s an online community, a local running group, or a dad’s fitness class, find a community that resonates with you. Remember, the goal is not to compete with others, but to support each other in your fitness journeys.

The Grizzly Fit Dad Routine

How to have time for exercise as a new dad working in tech - man-doing-a-plank

Now that we’ve covered the why and how of staying fit as a new dad, let’s talk about the what. What kind of exercises should you be doing? How can you get a full-body workout with limited time and equipment?

That’s where the Grizzly Fit Dad Routine comes in.

This routine is designed to be simple, effective, and adaptable. It targets all the major muscle groups, and best of all, it can be done anywhere, anytime. Here’s what it looks like:

The Grizzly Fit Dad Routine


– Squats

– Nordic Curls

– Pike Push Ups

– Body Row


– Push Ups

– Pull Ups

– Pike Push Ups

– Hanging Knee Raises


– Squats

– Nordic Curls

– Push Ups

– Body Row


– Pike Push Ups

– Body Row

– Pull Ups

– Hanging Knee Raises


– Pull Ups

– Push Ups

– Squats

– Nordic Curls

Do 3 sets of 8-12 reps on all the exercises. 

This routine is designed to be flexible. If you’re new to exercise or coming back after a break, start with one set and gradually increase as your fitness improves.

If you’re short on time, pick a few exercises and do them well. If you’re feeling energetic, challenge yourself with extra sets or reps.

Remember, the goal is not to exhaust yourself, but to build strength, improve fitness, and feel good. Listen to your body, adjust the routine as needed, and most importantly, enjoy the process.

Fitness is not a destination, but a journey, and every step you take is a step towards a healthier, happier you.

This program is completely customisable to any piece of gym equipment. So if you want your own version of this routine to suit you and your lifestyle.

Book your FREE evaluation call now!

Maintaining Consistency And Motivation

Starting a workout routine is one thing, but maintaining it is another. As a new dad, you’ll have days when you’re running on little sleep, when your schedule is packed, or when you’re simply not in the mood for a workout.

And that’s okay. The key is to stay consistent and keep your motivation up. Here are some tips to help you do just that.

1. Set Realistic Goals: 

Setting unrealistic goals can lead to frustration and burnout. Instead, set small, achievable goals that align with your current fitness level and lifestyle. Remember, progress is progress, no matter how small.

2. Celebrate Your Wins

Did you manage to squeeze in a workout despite a busy day? Did you hit a new personal best? Celebrate these wins, no matter how small they might seem. They’re proof that you’re moving in the right direction.

3. Be Flexible

Some days, a full workout might not be feasible. And that’s okay. Instead of skipping exercise altogether, do what you can. Even a short walk or a few minutes of stretching can make a difference.

4. Mix It Up 

Doing the same workout over and over can get boring. Keep things interesting by mixing up your routine. Try new exercises, change your workout order, or challenge yourself with new fitness goals.

5. Remember Your Why

On tough days, remind yourself why you started. Whether it’s to stay healthy for your family, to manage stress, or to feel good in your body, your why is your ultimate motivation.

Remember, consistency is key when it comes to fitness. It’s not about perfect workouts or drastic transformations, but about showing up for yourself, day after day.

The Bottom Line

Balancing fatherhood, a tech career, and fitness might seem daunting, but it’s definitely achievable. Remember, it’s not about perfection; it’s about making small, sustainable changes that add up over time. 

As a new dad in the tech industry, you have a unique set of challenges and opportunities. Embrace the journey, stay flexible, and remember to take care of your health and wellness. 

You’re not just doing this for yourself; you’re doing it for your family. By staying fit and healthy, you’re setting a positive example for your child. You’re showing them the importance of taking care of one’s health, of persevering in the face of challenges, and of striving for balance in life.

And remember, you’re not alone in this journey. There are countless other dads out there who are navigating the same challenges, who are juggling diapers and deadlines, who are striving to stay fit amidst the chaos of parenthood. Reach out to them, learn from them, and support each other. 

Finally, remember to enjoy the process. Enjoy the sweat, the challenge, the progress. Enjoy the quiet moments of a morning run, the satisfaction of a good workout, the feeling of strength and vitality. 

Because at the end of the day, fitness is not just about looking good or hitting a certain number on the scale. It’s about feeling good in your body, having the energy to play with your child, and living your life to the fullest.

If you found this post helpful, I invite you to download my free ebook ‘Train Wherever the F*ck You Want’ for more practical tips and workout ideas. 

Here’s to a healthier, happier you!