Let’s talk about the “dad bod.”
It’s a phrase that started as a joke—kind of a badge of honor for guys who used to hit the gym but now hit the couch more often. Think broad shoulders, a little softness in the middle, maybe some leftover muscle from the glory days. It’s relatable, approachable — and honestly, not the worst thing in the world.
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But as a doctor — more specifically, a cardiologist — I get asked a lot: Is the dad bod actually healthy? Can you carry a little extra weight and still have a strong heart?
Let me give it to you straight: Your heart doesn’t care how trendy your body type is. It cares about how well you take care of it.
Now, I’m not here to shame anybody. I’m a dad myself. I know what it’s like to juggle work, parenting, house projects and trying to get dinner on the table before bedtime. Fitness can take a back seat. So can sleep, stress management and meal planning. That’s real life. But here’s the deal—your heart is in it with you for the long haul, and it needs some love to keep doing its job.
Let’s Break Down the ‘Dad Bod‘
First, a little context. Most people define the dad bod as being slightly overweight but not obese — carrying some extra fat around the midsection without completely letting go of fitness. It’s often seen as a more “realistic” body image for adult men. And you know what? That’s fine. You don’t have to look like a superhero. But what matters more than looks is what’s going on inside.
Visceral fat — the kind that builds up around your organs in your belly — is more than just a soft spare tire. It’s active, hormonal tissue that can raise your risk for high blood pressure, type 2 diabetes, and yes, heart disease. And unfortunately, you can’t always tell how much of it you have just by looking in the mirror.
This is why I tell patients: numbers matter more than appearances. Let’s look at your blood pressure, cholesterol, blood sugar and waist circumference. Let’s talk about how much you’re moving during the week and how you’re fueling your body. That’s where we get the real picture.
Progress Over Perfection
If you’ve been living the dad bod lifestyle for a while, I’ve got good news: you don’t need a six-pack to be heart healthy. You don’t need to overhaul your whole life. Small, consistent changes make a huge difference.
- Can you walk 30 minutes a day? It can be 10 minutes 3 times/day, 15 minutes twice/day or all 30 mins at one go. That’s a heart booster.
- Can you swap soda for water most days? Great.
- Can you add more fiber and cut back on processed food? You’re already winning.
Your heart likes movement, good fuel, and downtime to recover. You don’t have to be extreme—just consistent.
Why It’s Not Just About You
Here’s something else to think about. As a dad, you’re a role model. Your kids are watching how you treat your body, how you handle stress, how you prioritize health. If they see you making time for a walk, choosing a salad over fries once in a while, or going to your doctor for a checkup, that sticks.
It’s not about guilt. It’s about leadership—quiet, everyday leadership that shapes how your family sees wellness. You don’t have to be perfect. You just have to show up consistently.
Heart Health Isn’t One-Size-Fits-All
Look, some people are naturally leaner. Others carry more weight even when they’re active and eat well. Genetics, age, hormones—all of that plays a role. So don’t compare yourself to the guy on the magazine cover or your friend who still runs marathons. Compare yourself to you last year, last month, last week.
Is your blood pressure better than it was a year ago? Did you choose grilled chicken instead of fried this week? Did you get a walk in after dinner? That’s progress. That’s what your heart notices.
Final Thoughts From Your Friendly Neighborhood Cardiologist
The dad bod isn’t a medical condition — it’s a cultural idea. And like most ideas about bodies, it’s incomplete. Health doesn’t always look like you expect it to.
So if you’re rocking the dad bod, I say: wear it with confidence — but don’t ignore what your body might be trying to tell you. Check in with your doctor. Know your numbers. Move a little more. Sleep a little better. Stress a little less. Laugh a little louder.
Being a dad is one of the best jobs out there. Let’s make sure you’re around — strong, energized and full of heart — for all the birthdays, ballgames, and backyard barbecues to come.
Take care of your heart, and it’ll take care of you.
Author: Sheharyar Ali, MD, is a board-certified cardiologist, father of three, and advocate for practical, real-world health advice that fits into everyday life and practices out of HonorHealth Heart Care – East Mesa.
