RIP.
I have a friend passed away, similar situation.

Know your body limit in every workout

Wear a smart watch and monitor your heartbeat

Dun let ego take over your limit, it is not worth it.

Sometime i saw those unker play badminton until yelling like that and so aggressive must win, blood pressure and heart rate sure go up la. it is not a competition, just a sport to keep healthy and release stress will do.

I'm having plantar faciatis issue on my right foot.  still looking for the cure.
on weekdays I work out after work, at night
When i go to office work, i'll reach home usually at around 6pm to 6:15pm.  prepare simple light dinner for family.  then take my dog for her daily walk.  then at around 8pm I'll go for run (Monday, Wednesday).  my area is hilly area, i'll be running up slopes most of the time.  So I'll just do a solid 30 to 45 minutes run without stopping.  That will be around 3.5KM to 4KM plus.

On Tuesdays and Thursday, I play squash after work.

Friday is my rest day

Saturday morning I'll go for easy road cycling in my area (hilly area)....will do around 15KM plus.

Sunday morning I'll go for my MTB cycling, usually from 7:30am until 11am.

Lots of carrying goods in non aircond environment.....

this is not power lah. 
I don't usually push to limit (except when playing sports)

running i just make sure I don't cheat and do a solid continous 30 minutes run.  maintain the heartrate.  I'm not running to get a gold medal.  right?

power one is Coffeedude
he reduced his body weight by 20kg within months.
now he is maintaining.
everyday can hear him do Core Muscle training, run 10KM few times per week (1 hour 2 minutes time), do gymnastic stuffs at home, do the rope exercise, etc.
That's why he was sharing this clip.

you should look at his body
SOLID!