Author: Dr Tom Varghese
This is not a fitness blog, nor an expert column. At most, it is a brief account of lessons learned through my experience in trying to maintain a fitness regime amidst the complexities of modern life. At the age of 40, with a wife, two young children, and a multi-faceted career, it is fair to say that maintaining a disciplined schedule is paramount to keeping everything on track. Discipline, as my father would say, is the key to success.
During my upbringing, I was not much of a sportsman. My childhood was more inclined to being crouched over my books, with little time for the sports field. However, as a young adult, I felt the need to change my ways. It began with short walks and runs, gradually progressing to longer runs and extended steady-state cardio sessions, and ultimately, even a couple of half marathons. Over the years, I incorporated resistance training into my routine. In my current state, I train with a hybrid program incorporating resistance training with running as my primary cardio vehicle. The journey continues.
With over a decade of fitness trials (mostly amateur) and errors behind me, I have distilled my learnings into five core principles. These principles focus on how to embark on a fitness journey when there are countless other responsibilities and distractions to balance.
1. You are the master of your time
Life is unpredictable, and rigid schedules often lead to frustration and missed opportunities. Flexibility is your friend. Whether it is a 5 am run before the kids wake up, a quick workout during lunch breaks, or a late-night work out after the kids are in bed, fittng exercise into your day requires adaptability. The important thing is to make the most of the time you have, rather than forcing yourself to stick to a rigid routine. The caveat here is that, if you can adhere to the same timebox every day, you have achieved something I am truly envious of. More power to you!
One approach to flexibility is to adopt different types of workouts that can be done in various settings. For instance, high-intensity interval training can be practical and can be completed in as little as 20 minutes. This type of training can be done at home, in a hotel room while travelling, or in the gym. On days when time is especially tight, even a 10-minute walk can contribute to your overall fitness goals.

Additionally, leveraging technology can help maintain flexibility. With a whole range of free video content to choose from, these can provide guided routines that can be performed anywhere, anytime. This ensures that even the busiest schedules have room for physical activity.
2. Keep your family at the centre
Incorporating family activities into your fitness regime is an underleveraged tool, in my experience. Weekend hikes, cycling trips, or even family backyard soccer sessions can help you stay active while spending quality time together. This approach sets a positive example for your children but also strengthens family bonds.
Probably more importantly, engaging in physical activities with your family can also help instill healthy habits in your children from a young age. Children learn by example, and seeing their parents prioritise fitness can motivate them to stay active. This has certainly been my experience with both of my children.

During the recent school holidays, my 8-year-old daughter began her journey with resistance training. As a father, I feel immense pride in being able to pass the knowledge I have learned to my daughter. The hope is that she continues to build on it, and one day, pays it forward to her children. It isn’t easy, but it doesn’t have to be a tough ride either. One day at a time is a truly liberating way of achieving your goals.
3. Educate yourself about good nutrition and follow through
While regular exercise is essential, good nutrition is the cornerstone of any fitness journey. A balanced diet fuels your body in the right way, enhancing performance. Prioritising wholesome, nutrient-dense foods over processed alternatives can make a significant difference. A large part of my journey was educating myself about nutrition basics. There is an overwhelming amount of noise in this space, and having a strong foundational, science backed understanding can be very helpful.
Macronutrients (proteins, carbohydrates, and fats) each play a crucial role in maintaining energy levels and supporting muscle recovery. Proteins are essential for muscle repair and growth, carbohydrates provide the energy needed for workouts, and healthy fats support overall health and hormone balance. Incorporating a variety of fruits and vegetables into your diet ensures you get the necessary vitamins, micronutrients and minerals. Hydration is equally important, as staying well-hydrated helps maintain energy
levels and supports recovery.
The other piece in this discussion is the value of meal planning and preparation. Sticking with the adage, if you fail to plan, you plan to fail. I prep my food for the week in advance, measure and store it in the fridge for ease. Prepping food was never part of my plan, but once I started, I realised the time saving benefits. But, above all, it helps me stick to my plan and keeps the inconsistencies at bay. Occasionally, I miss my workout sessions, but I
know that come mealtime, I have a carefully curated, home cooked meal, ready for me to pick out, heat up and dig into.
4. Make no excuses
Consistency is crucial, but so is understanding that not every day will go as planned. There will be days when workouts are shorter or less intense, and that is okay. I still have days where I must convince myself that I need to stick with the process. The key is to stay committed and avoid making excuses. Something, even a 15 min walk is always better than nothing.
Another small change I have incorporated is making movement a constant part of my life, for example, I take the stairs whenever the option presents itself. Smaller, sustainable goals provide a sense of accomplishment and help keep motivation up. Celebrating these small wins reinforces positive behaviour and helps build a sustainable fitness habit.
It’s also important to listen to your body. Rest and recovery are as essential as exercise itself. Overtraining can lead to burnout and injuries (as I have learned many times over), so allowing yourself time to rest and recover ensures long-term success and prevents setbacks. Sleep is your friend, age is not.
5. Good things take time
Fitness is a marathon, not a sprint. Results do not come overnight but with consistent effort over time. The cumulative effect of regular exercise and proper nutrition will lead to substantial long-term benefits. To help with this, tracking your progress can be a powerful motivator. I started using a smartwatch and a fitness app to track my movement a few years ago. It has been a game changer, keeping me accountable and helping to motivate me on the bad days. Regularly reviewing your progress allows you to adjust your routines and goals as needed.
To summarise, balancing fitness with a busy life is challenging but achievable.
By being flexible, involving your family, focusing on nutrition, staying committed, and recognising that results take time, you can maintain a healthy lifestyle amidst the chaos of everyday life.
Remember, it is not about perfection, but progress.
Stay the course, and the results will follow.
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