You’ve got a lot on your plate — family, work, life. Somewhere between bedtime stories and endless to-do lists, your six-pack faded into something a little softer. And that’s OK. The “dad bod” has become kind of a badge of honor.
We spoke with Sheharyar Ali, MD, cardiologist with HonorHealth Heart Care. He says the “dad bod” comes up a lot — and one question keeps popping up: Is it actually healthy?
What exactly is a dad bod?
You probably know it when you see it. A little extra around the middle, some muscle leftover from your younger days and a whole lot of real life happening in between. It’s not obesity. It’s more like a few pounds over but still functioning fine.
"That belly fat, especially the kind deep inside around your organs — called visceral fat — isn’t just hanging out doing nothing. It’s active tissue,” Dr. Ali says. “It sends out signals in your body that raise your risk for high blood pressure, diabetes and heart disease.”
The tricky part is, you can’t always tell how much of that dangerous fat you have by how your body looks or what it’s called. Dr. Ali recommends focusing less on appearances and more on the numbers that matter, your blood pressure, cholesterol, blood sugar and waist size. “Your heart follows your habits — what you eat, how much you move and how well you rest.” says Dr. Ali.
It’s not about being perfect
Good news: you don’t need to be shredded to be heart healthy. You don’t need to overhaul your life overnight either. Start small. Stay consistent.
“Even short walks during the day can help,” Dr. Ali says. “It doesn’t have to be all or nothing.”
Try this:
- Get in a 30-minute walk — broken up or all at once.
- Choose water instead of soda most days.
- Add a few more veggies.
- Cut back on processed stuff when you can.
Your heart’s not asking you to be extreme — it’s asking you to show up.
Why your health matters to your whole family
This isn’t just about you. As a dad, you’re leading by example — even if you don’t realize it.
“When your kids see you making small healthy choices, that sticks,” Dr. Ali says. “They notice. You’re showing them what it looks like to take care of yourself.”
You don’t have to lecture or be perfect. Just take the walk. Make the checkup. Choose the side salad once in a while. These little moves speak volumes.
Don’t compare — check in
Some men stay fit no matter what and others may struggle. It’s not a level playing field — genetics, hormones, age... they all play a part.
Don’t compare yourself to the guy in your friend group who runs marathons. Compare yourself to you — last month, last year, last week.
“Progress isn’t flashy,” Dr. Ali says. “But it’s real. And your heart notices every bit of it.”
Take care of your engine
The dad bod isn’t a medical diagnosis — it’s a nickname. A cultural thing. And it doesn’t tell the full story of what’s going on inside your body.
So if you’ve got a little extra softness, that’s fine. Just don’t ignore the signals your body might be sending. Get your numbers checked. Move a little more. Stress a little less. Sleep a little better. Laugh a little louder.
You don’t have to be perfect. Just be present. Because being a dad is one of the best jobs in the world — and your heart is what keeps you in the game.
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