Approaching 50, this fit dad was inspired by how running improved his wife's health and shares how being a working father and staying physically active are not mutually exclusive
Working overtime and needing to take care of family were among the top five barriers to participating in sports and exercise in Singapore according to Sport Singapore’s National Sport Participation Survey released in June this year.
Eight years ago, these would have been the same reasons Ivan Chan cited to avoid working up a sweat. “I was very focused on my career and family then, to a point that exercising was never an equation in my life,” the now 48-year-old said.
On hindsight, he recognised that his sedentary lifestyle caused him to suffer from regular bouts of illness and an overall feeling of frailty and weakness. “I realised that for me to be able to take care of my family, I have to be healthy myself.”
Ivan’s foray into regular exercise was also eased by his wife who had taken up running with her colleagues and joined the RockRunners Running Club.
Inspired by how running had improved his wife’s health, Ivan embarked on a 3km run with the only pair of running shoes he owned from his time in the army.
As he began to run more frequently, he also supplemented his exercise with a more balanced diet of whole foods and natural proteins.
“Within two months, I saw how my health changed with regular exercise and good eating habits. I gained muscle mass, looked and felt healthy. But most importantly, I didn’t fall sick as often!” he added.
Now, Ivan’s routine includes joining multiple running groups and recording his fitness journey on his Instagram account.
“Today, I run at least twice a week, either alone or with running clubs such as Run Puma and iRun x Superhero Runners. On days that I am not running, I do body weight exercises and high intensity interval training two to three days a week to maintain my core strength and muscle mass,” said Ivan.
Running with a group has proven to be beneficial as well, said Ivan who noted how this allows him to make friends within the running community and pick up tips on how to improve his technique.
The range of distances Ivan runs has also grown since his first 3km outing as a result of his signing up for a variety of races from 10km runs to marathons. He most recently set his personal best timing for a half marathon distance at the Gold Coast Marathon in Australia this year. “These races serve as a source of motivation for me to train and to be consistent in my running,” Ivan added.
While he might be highly motivated to keep up his training routine, Ivan admits his lifestyle still requires much effort and commitment. Heading up the student life department in the education sector, Ivan noted his job can be demanding and hectic at times. However, he intentionally draws boundaries to maintain a good work-life balance.
“I choose to join a running club on either Tuesday or Thursday to motivate myself to pack up and go for my run after 6pm,” said Ivan, describing how he maximises his weekly schedule. “Friday is another day that I will do my bodyweight or gym workouts because it’s the end of the work week and I would be in a happier and relaxed mood to devote time for training.”
But he still sympathises with those who find it difficult to set out time to exercise on weekdays. “I understand that some of us may not be able to work out on weekdays, but let’s not forget there’s still the weekend. Forget about sleeping in, get up early for a run, meet up with friends or a family member to explore some scenic running routes such as Marina Bay, Labrador Park and Mount Faber.”
Ivan also recommended running clubs like adidas Runners Singapore and Singapore Runners Club that organise community runs on weekend mornings as well.
“Trust me, you will be more driven to wake up on time if you know someone or the running club you signed up for, is waiting for you!” he said.