As dads, we wear many hats—provider, protector, playmate, and sometimes, punching bag for life’s wear and tear. For older dads like E.A. Maynard, a 45-year-old father of two, the physical toll of aging and past injuries can feel like a constant hurdle. In a recent Call with Dads podcast episode, E.a. Maynard, along with co-hosts Mr. Pancakes and Tom, sat down with Jeff from Raising Healthy Families, a 43-year-old sports chiropractor and father, to unpack how dads can stay healthy, active, and engaged with their kids despite the aches, pains, and busy schedules. Here’s what we learned from their raw, relatable, and insightful discussion—tailored for dads who want to keep up with their kids without falling apart.
E.a. Maynard kicks things off with a confession many of us can relate to: “I’ve abused my body… I’ve had epidurals in my spine, an acute herniated disc, bad knees forever.” At 45, with a 7-year-old and a 3-year-old, he’s acutely aware that his physical condition affects his ability to be the dad he wants to be. Jeff, nearing 44 with kids aged 11 and 9, echoes this sentiment: “The older they get, the more it’s a challenge to keep up with them.” When your kids hit 100 pounds and still want to be tossed around the pool, it’s not just willpower you need—it’s a body that can handle it.
For dads like us, past injuries (Maynard’s herniated disc, Jeff’s broken pelvis from a workplace accident) and years of “stupid things” (think skydiving, rock climbing, or unloading a semi-truck of giant speaker boxes) leave us with a choice: adapt or decline. Jeff, who transitioned from engineering to sports chiropractic after his own rehab journey, offers a clear message: “If we don’t move enough, the wheels fall off much earlier than they should.”
Jeff’s expertise shines when he breaks down why movement is non-negotiable. “Life is an athletic event,” he says. “You’re going to need to lift your kids, a suitcase, the trash bags.” Avoiding movement out of fear—like Maynard steering clear of golf after his back injury—is a “fast track to losing muscle mass, becoming weak, and setting yourself up for future injury.” The key? Start with your joints.
Take the knee, for example. Jeff explains that most of us live at a 90-degree bend—sitting at desks, driving, or lounging on the couch. “When you don’t take a joint through its full range of motion, the brain tightens things up,” he says. Then, when you suddenly need that range—like jumping into a pickup basketball game—your body “freaks out,” leading to spasms or tears. His advice? “Start gentle. Reintroduce normal movement—stretching, yoga, whatever works—and build back up.” The body’s resilient, he assures us, adaptable at any age with consistent effort.
For E.a. Maynard, this rings true. He recalls working at a glass company, lifting 7-foot panes after his back injury. At first, it was “hellish,” but over time, his core strengthened, and he moved with confidence. The lesson? Controlled, gradual movement can rebuild what years of wear have broken down.
Physical health isn’t just about movement—food plays a massive role. Maynard admits he’s not perfect: “Not everything I give my kids is completely healthy.” He’s frustrated by the purists who insist on growing your own veggies and grinding your own flour—impractical for a busy dad. Jeff’s response? Relax. “Stressing over it can be more harmful than the unhealthy foods,” he says. Instead, aim for balance with the 80/20 rule: 80% whole foods (meats, eggs, fruits, veggies), 20% flexibility for life’s realities.
Mr. Pancakes adds a practical twist: “Support your local community—farmers’ markets, local bread makers. It’s not about perfection; it’s about better choices.” Tom shares a proud moment when his 15-year-old daughter put back a snack after reading the unpronounceable ingredients. Teaching kids to connect food with how they feel—“Does this give me energy or a tummy ache?”—sets them up for life, Jeff notes. It’s not about bans; it’s about awareness.
The conversation takes a sharp turn to screen time, a modern dad dilemma. Tom references a documentary, Swiped, where kids ditched phones for 21 days, showing measurable improvements in brain function and behavior. Jeff, who gets “the most backlash” on X for his screen-time stance, is firm: “It’s changing how kids’ brains develop—thinner grey matter, slower communication between brain parts.” Yet, he’s not anti-tech. “Active” screen time (homeschool apps, family movies) beats “passive” doom-scrolling any day.
For E.a Maynard, screens are a tool—coding apps for his son, Pink Panther for background noise while the kids play. Jeff approves: “It’s about boundaries. How many hours? What’s the content?” Mr. Pancakes likens unrestricted screen use to a dopamine hit for both kids and parents—a “digital babysitter” that’s hard to quit. The fix? Jeff suggests a gradual reduction (5 hours to 1, no-screen Sundays) and replacing screen time with real play—trampolines, crafts, catch. “Kids forget how to be kids,” he says. “We need to reintroduce that.”
Across movement, food, and screens, a theme emerges: discipline. E.a. Maynard sums it up: “It’s getting your ass up, doing it, sticking to it, making it a priority.” Jeff ties it to purpose: “Motivation fades, but a strong ‘why’—being there for your kids—keeps you going.” He keeps photos of his family as reminders—on his phone, in his car. “I want to be the best version I can for them,” he says.
Tom flips the script on time excuses: “Say ‘it’s not a priority’ instead of ‘I don’t have time.’ It hits different when it’s about your kids.” And when we mess up? Jeff says let them see it. “How I respond to mistakes—apologizing, cleaning up my act—teaches them too.”
So, older dads, here’s your playbook:
- Move Smart: Stretch daily, ease into exercise, and build resilience. Your joints will thank you when you’re 80.
- Eat Better, Not Perfect: Aim for 80% whole foods, shop local when you can, and teach your kids to listen to their bodies.
- Screen Less: Set boundaries, swap scrolling for play, and model it yourself—your kids are watching.
- Stay Disciplined: Anchor to your “why,” schedule health like a non-negotiable, and embrace the journey—mistakes and all.
Jeff’s on X at @thriving__kids, Mr. Pancakes at pancakeswithyourdad.com, and Tom J at @EarnHerRespect. Drop by callwithdads.com for more. Let’s keep those wheels on, dads—our kids deserve it.
