Whether you're celebrating your father, your dad, your brother or your son, you can help him live longer, feel better and increase his self-esteem by giving him the gift of fitness with these no sweat workout tips from the pros.
THE ROLE MODEL
THE SITUATION: He’s put on a few pounds and wants to firm up – but more as an example for your kids, who are also looking a little heavy. How can you get all of them working out without making it feel like a chore?
THE SOLUTION: Make Exercise Fun
“I tell parents all the time that they lead by example,” says Jake Steinfeld, founder of ExerciseTV and chair of the California Governor's Council on Physical Fitness and Sports. “If he’s watching four hours of TV, they’ll watch four hours of TV. If he’s eating the crummy stuff, they’ll do the same.” They’ll follow their parents lead. If he starts working out, they will too - and it’s not just the muscles that will grow stronger. “When you can all get out and take a walk, you all start talking about how everyone’s day is – there are so many ways to get in shape together that don’t cost anything, but add value to the family.”
Dad doesn’t have to lead the way all the time. Following your children’s example – goofing around with them on the jungle gym, joining them in a game of freeze tag – can help burn calories as well. “I’ve had clients say, ‘I know your workout is great, but I played with the kids for 45 minutes and I’m sorer than I’ve ever been,’” says ExerciseTV trainer, Steve Maresca.
THE COUCH POTATO
THE SITUATION: Between Netflix, the huge flat screen, and all the new HD programming, you want him to get fit – but you can’t get him off the couch! You can’t expect him to go from a channel-surfing lump to a big-wave surfing stud overnight, but there are small changes you can encourage him to make to stay in shape (aside from cutting down on the snacks).
THE SOLUTION: The 90-second Workout
“You’re not going to get people not to watch TV,” says Steinfeld. “There’s too much good stuff on.” But that doesn’t mean you can’t get them to burn calories. “During a commercial break, everyone gets down to do a pushup or a sit up,” he says. Holding a lunge or a squat for a 30 second commercial will leave him feeling the burn when his favorite show returns; switching up his body and keeping him from getting bored.
THE TECHNOLOGY FIEND
THE SITUATION: Blackberry? Got it. iPhone? He can’t wait for his new favorite app. From Twitter and Flicker to Facebook, his life is online – and his body is hunched over his super-cool MacBook Air. Combine that with the tiny, repetitive motions that accompany texting, gaming, and typing, and even a slim dad can end up with aches and pains.
THE SOLUTION: Posture Perfection
“The number one thing computer fans have to consider is their posture at the keyboard,” says Maresca. Slouching all day can leave you exhausted and sore, but he doesn’t need an expensive ergonomic chair to sit straighter. “He needs to constantly be aware of his body – is he slouching over his keyboard? Is his shoulder over his hips, is he standing up tall?” says Maresca.
When he works out, he should focus on the rhombus and medial muscles - the muscles in the center of his upper back “Any type of rowing movement, whether that’s on a machine or dumbbell bent over row,” will help strengthen that area and make it easier and more comfortable to sit up straight, says Maresca. Superman moves will strengthen your lower back and prevent pain.
THE WEEKEND WARRIOR DAD:
THE SITUATION: He wants to have it all: a jam-packed work week followed by an athletic Saturday and Sunday. But his type-A, all-or-nothing personality – along with the stop-and-start workout routines - can leave him injured (that’s where the nothing part comes in).
THE SOLUTION: Mini-Workouts
We’re not talking about daily trips to the gym or a sweat-breaking series of pre-dawn calisthenics. There are moves he can fit into his already busy days. “In every aspect of his life he has the ability to stretch himself in a way that will help with his weekend warrior activities,” says Maresca. “If he’s brushing his teeth, he should brush on one foot. Don’t let him bend at the waist to pick up the kids toys – have him bend at his knees,” he says. Both of these small gestures will help improve his balance and body awareness, keys to preventing injury. And before he starts his weekend war, “you can both get up 15-20 minutes earlier and stretch out,” says Steinfeld. The basic stretches he learned in gym class will do the trick. “It may sound simple but that could save a hamstring, Achilles tendon, knee or lower back injury,” he says.
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