Family man der jonno realistic fitness routine ki hote pare?

Assalamu alaikum bhai log, apnara kemon achen? Ami Chittagong theke, boyosh 35 er upore, office job kori ar family niye bosto thaki. Somossa holo fitness niye ektu serious hote chai kintu time ar energy duitai kom. Sokal 7 tay office er jonno ber hoi, raat 8-9 tay bari firi, tokhon bachcha der sathe time dite hoy. Gym er jonno alada somoy ber kora prায় impossible lagtese. Apnader moddhe ja keu ki similar situation e achen? Ghor e ki kono simple exercise routine follow koren ja 20-30 minute er moddhe kora jay? Ar diet er bepar e ki korle bhalo hobe - amra to raat e vaat ar torkari khai, ei routine e ki fitness possible? Janale upokrito hobo, inshallah eibar ektu nijeke change korte chai. 🙏