It is really important to schedule some time for yourself, DM.
I was into weights and the gym in my 20s, have climbed mountains and hiked most of my life, but when fatherhood came along, all my time was devoted to work and family. Only those two - with watching sports from home (I have lived in Tokyo for the past 15 years) being my only real outlet. I am a very hands on Dad, so I actually restructured my work around raising my son (as a bilingual) and even created a Daddy/Son day (which until this year was every Thursday). Built a brilliant bond with him and have a truckload of wonderful memories, however, I realise that I haven’t had any time for myself over the past 7 years.
Now that my son is in primary school, I have started hiking/climbing again and have even started to pull out my old notes on climbing Aconcagua (LT dream of mine). I have started checking out karate clubs for my son and my wife has forced my hand, so I will join up with him shortly. And I hope to get him into the mountains in the near future (we have completed a few 1/2 day hikes together already).
To recap, it is important to get some physical exercise. My best mate, a 4th Dan BB in Hapkido, once said to me “We gain far more energy/vitality from training and getting fit than we lose by training”.
You can incorporate it with family, but don’t hesitate to schedule some time to pursue your own individual interests as well.
Off to lose the 40-something man boobs and muffin top. All the best.