What If Your Father's Day gift Could Add Years To His Life?

We all understand the deep love we have for our fathers, despite their occasional strictness, which always serves to bring out the best in us. As Father's Day is approaching and many of us do not know what to get our fathers, why not be the strict one for them, just this once for a good reason and teach them how to live a healthier lifestyle with light workouts that might help them in the long run? 

They’ve been there for us in times of need, and always watch over us from the shadows, cheering us on when the world beats you down and is standing against you. Dads never ask for anything, just a kiss here and there and some public affection when they’re dropping us off on a long work trip, or just a few moments before we catch a flight to study overseas.  

Our fathers work extremely hard, and we notice it and appreciate it, but in the entire that they provide for us, they forget to take care of their own health in take care of their parents, wife, and kids. As a nutritionist, the inner workings of your body can provide you with a healthy diet to follow, but it also works hand in hand with exercising.

Here are a few exercises I recommend encouraging your father to start incorporating into his routine. The important thing is to help him get started, one way or another.

1. Walking (30 minutes daily) 

   

   - Why it helps: Boosts heart health, lowers blood pressure, supports weight control, and reduces stress.

   - How to do it: A brisk but comfortable pace, preferably outdoors or on a treadmill.

   - Tip: Encourage using supportive shoes and walking with a friend or listening to music for motivation. 

Walking is an excellent exercise because it's low-impact, easy to start, and offers a wide range of health benefits. It supports heart health, helps manage weight, improves blood sugar and cholesterol levels, and boosts mood and energy. Walking also strengthens muscles and bones, reduces stress, and promotes better sleep. Whether you're just starting out or looking for a sustainable daily routine, walking is a simple yet powerful way to improve overall health. It is also not necessary for your father to have 30 30-minute walk, it could also be a 10-20 minute walk. My suggestion is to gift your father a smartwatch as well, so he can count his steps, as ideally, I suggest my clients take at least 10,000-15,000 steps minimum.

2. Bodyweight Squats (2 sets of 10–15 reps)

   

   - Why it helps: Strengthens leg muscles, improves balance, and supports joint health.

   - How to do it: Stand with feet shoulder-width apart, bend knees slightly as if sitting back in a chair, then return to standing.

   - Modification: Hold onto a chair or countertop for support if needed. Additionally, you could also have your mom participate with your dad, and both could provide support to each other while they exercise.

Bodyweight squats are a great lower-body exercise that builds strength in the legs, glutes, and core without the need for equipment. Doing 2 sets of 10–15 reps helps improve balance, mobility, and overall lower-body endurance. They're also a functional movement that supports everyday activities like sitting and standing.

3. Wall Push-Ups (2 sets of 10 reps)

   

   • Why it helps: Builds upper body strength, especially in the chest, shoulders, and arms.

   • How to do it: Stand an arm’s length away from a wall, place your hands on the wall, lower your body slowly, then push back.

   • Tip: Keep the back straight and breathe out while pushing up.

Wall push-ups are a beginner-friendly exercise that strengthens the chest, shoulders, and arms with minimal strain on the joints. Doing 2 sets of 10 reps helps build muscle and improve stability, making them a great starting point for anyone new to strength training or looking for a low-impact alternative to traditional push-ups.

4. Seated Leg Raises (2 sets of 10–12 reps per leg) 

   

   - Why it helps: Strengthens lower body muscles and improves circulation.

   - How to do it: Sit in a sturdy chair, extend one leg straight out and hold for a few seconds, then lower. It also helps with knee support and mobility.  

   - Bonus: Make sure to let your father know to keep his back straight and not to sulk to avoid any injuries.

Seated leg raises are a simple yet effective exercise for strengthening the thigh and hip muscles, especially useful for beginners or those with limited mobility. Performing 2 sets of 10–12 reps per leg helps improve leg strength, support joint stability, and enhance circulation, all while sitting down, making it an accessible option for nearly anyone.

5. Arm Circles or Shoulder Rolls (2 sets of 10 reps each direction)

   

   • Why it helps: Improves shoulder mobility and reduces stiffness.

   • How to do it: Extend arms to the sides and make small circles, then reverse. For rolls, shrug shoulders up and back in a circular motion.

   • Tip: Can be done standing or sitting

   
   

Arm circles or shoulder rolls are gentle mobility exercises that help loosen up the shoulder joints and improve flexibility in the upper body. Doing 2 sets of 10 reps in each direction can relieve stiffness, enhance circulation, and reduce tension in the neck and shoulders, making them great for warming up or easing into physical activity.

6. Toe Stands (2 sets of 10 reps)

   

   - Why it helps: Strengthens calves and improves balance and stability.

   - How to do it: Stand behind a chair, hold the backrest, rise up onto the balls of your feet, hold, then lower.

   - Balance Tip: Great for reducing fall risk in older adults.

   - Bonus: In case your father is diabetic, I advise them to keep moving, doing toe lifts even while they sit, to avoid any inflammation.

Toe stands are a simple exercise that strengthens the calves and improves balance and stability, which are especially important for preventing falls. Doing 2 sets of 10 reps helps build lower leg strength and supports better posture and walking ability, making it a valuable addition to any beginner or low-impact routine.

You might feel like this is a lot to ask your father to do, and honestly, I get it. I’ve encouraged my own dad to work out with me every morning. Some days, he joins in, but other times, he runs out of energy and cuts it short. It left me feeling frustrated and wondering how I could help him take his health seriously on his own terms.

That’s when I decided to dig deeper and create a workout plan tailored specifically for him. If I can provide personalised nutrition and fitness plans to over 100 clients, I know I could find a way to help my own father stay strong, keep his muscles and bones healthy, and feel better every day.

According to the World Health Organisation, the human body needs to work out for only 150 minutes a week, which, when broken down, is just 21 minutes of exercise a day to maintain optimal strength and well-being. That insight sparked an idea.

I have created 21 Minutes Fit, a simple, effective daily workout that covers the whole body in just 21 minutes. It’s easy to follow, sustainable, and designed for anyone, especially those who struggle to get started. Now, you can gift this to your father for Father’s Day and help him take a step toward a healthier, more active life.

The benefits are real. Just a few minutes a day can transform how the body feels and functions. And with the right diet to match, that energy gets put to good use. Most importantly, it’s about feeling more alive, staying independent, and living longer that too all from adding a 21-minute routine to your day. Along with working out, and staying fit, you're father is going to need a good diet plan to follow; in this case I provide you with all the help needed.

Click here to get a personalised nutritional diet plan

Click here to get fit now: 21minfit.com

Click here to know more about WHO's research and tips that you can follow.