Home › In The Force › From uncle to ‘hunk-cle’: How this Singapore Prison Service volunteer stays fit despite a demanding schedule
Bramsha capturing a post-run selfie after conquering a 10km run.
Think your age or hectic lifestyle is holding you back? Bramsha Osman proves that it’s never too late to put your health first.
At 45, Bramsha Osman seems to defy the odds. A father of five with a full-time job who is currently pursuing a part-time Bachelor’s degree in counselling, Bramsha is also a dedicated volunteer with the Singapore Prison Service (SPS).
His fitness journey began with a simple realisation: As a parent, he is his children’s first role model. “Parents are the first influencers in their children’s lives. We all want our children to be healthy, both mentally and physically, and I believe it is only right for me to lead by example,” Bramsha shares. This sparked his commitment to a healthier lifestyle, proving that neither age nor a hectic schedule has to stand in the way of staying active.
Beyond his personal fitness, Bramsha’s commitment extends to his role as a volunteer. “I have been volunteering with the Centre for Fathering through SPS for over six years,” he says. As a facilitator of the ICAN-Fathering workshops, held weekly on weekends, Bramsha helps fathers build stronger bonds with their children. “Our goal is to show the positive impact a father can have on a child’s growth and well-being,” he adds.
Bramsha facilitating an ICAN-Fathering workshop in Cluster S1.
Despite the demands of his busy life, Bramsha has found ways to incorporate fitness into his routine. He shares how he manages to stay fit while balancing family, work, studies and volunteering.
Bramsha: Yes, I noticed my children were eating unhealthy food and spending too much time indoors. One of them was even on the verge of becoming overweight. I knew I needed to do something to change her mindset towards a healthier lifestyle. This realisation pushed me to start my fitness journey and set a positive example, showing them the importance of staying active and eating well.
Bramsha: My kids have responded really well. They’re now more curious about fitness and often join me for workouts and outdoor activities. We’ve turned it into a family activity with walks and active games to make staying healthy fun. Diet-wise, they’re also making healthier choices — opting for fruits, vegetables and water instead of soda. They even bring their own water bottles out now, which shows how much they’re adopting these habits on their own.
Bramsha and his family are all smiles after a refreshing nature walk together.
Bramsha: Setting clear and achievable goals, such as weight loss targets, was one of the first steps. Establishing a consistent exercise routine, like regular running, helped me gradually increase both distance and intensity. Dietary changes were also crucial — by cutting down on unhealthy foods, I was able to adopt healthier eating habits.
Bramsha: The biggest challenge was finding the time to run consistently, given my busy schedule as a father of five, my work commitments, volunteering and my part-time degree in counselling. To overcome this, I brought my running shoes and fit in runs between dropping off and picking up my kids from tuition or after work. On weekends, I made it a point to run early in the morning. This flexibility and commitment helped me stay consistent despite the hectic schedule.
Bramsha: Maintaining a fitness routine has been crucial for my overall well-being. It helps me manage stress more effectively and boosts my mood. After a challenging workout, I feel more focused and clear-headed, which carries into other parts of my day. It’s almost like a reset button for me. Over time, this routine has strengthened my resilience and helped me maintain emotional balance.
Bramsha: There were definitely times when balancing everything felt overwhelming — juggling work, family, volunteering, school and fitness. During one period, I was training for a half marathon while managing a big project at work, and I felt stretched thin. What helped was breaking things down into manageable steps and setting small, weekly goals. Remembering why I started and the positive impact — whether from exercise or meeting a deadline — kept me motivated. Support from family and friends also kept me going, especially on tough days.
Bramsha: Facilitating workshops often involves long hours and requires endurance. My improved fitness has boosted my stamina, allowing me to stay energised and engaged throughout the sessions. Plus, walking up a long slope to the main gate is now a breeze — no more struggling!
Bramsha: When volunteers prioritise their mental well-being through regular exercise and physical activity, they become better equipped to handle stress, stay resilient and provide meaningful support to those in need. This proactive approach not only benefits the individual, but also enhances their ability to positively impact their communities.
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