…Counterbalance Your Office Job With This Healthy Evening Routine…

We all know that office jobs aren’t exactly good for us. In fact, recent studies reveal that this kind of work could prove as bad for our bodies as smoking! This seems especially the case as many of us spend more than 9 hours a day in a hunched, sitting position. Luckily, while there’s little you can do about your job itself, you should still have control of your evenings. And, by taking control of healthier activities during this period, you might find that you can counteract those risks everyone’s warning you about. You may even be able to do it without a gym membership or heavy exercise if that’s not something you fancy. 

The question you should be asking yourself is, what exactly does a healthy office worker’s evening look like? 

5 PM – Set aside some quiet time


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The inevitable noise of office settings can take a significant toll on our mental health, leaving us susceptible to higher levels of stress or anxiety. If you have to use a headset on high volume to hear client calls, you may also be putting your hearing at risk, and opening yourself to a future of tests and hearing products. That’s why it’s first fundamental to set aside some quiet time when you get home. You could meditate at this time if you’re comfortable, but there’s no pressure. Just take a little time as soon as you get home to unwind, and let the silence wash over you. Your poor sore ears, and your struggling mind, are sure to thank you for it. 

6 PM – Head outside

Offices can be pretty stifling places, yet extreme workloads likely mean you don’t have a chance to walk anywhere but the coffee machine. That’s why you should also prioritize spending at least a little time outside each evening. A gentle stroll around the block is fine here if it’s all you have time for, or you may want to go more extreme by jogging a route nearby. Even something like walking to the shops instead of driving would be enough to provide you with a boost of fresh air, and the health benefits that come along with it. 

7 PM – Stretch, don’t sit

Sitting for extended periods is, by far, the most damaging office byproduct. As such, it’s also vital that you spend some time stretching of an evening. This is fantastic for relieving tension, maintaining muscle tone, and generally getting the office out of your system. Even a gentle yoga session that lasts around 15 minutes will be fantastic for building stamina. Or, you could go all out with extreme stretch-based workouts that really iron those kinks. 

Your timings may, of course, vary, and you might want to tackle these activities in a different order, but the point is that you make room for each one. Fitness and office work sadly don’t often go hand in hand. So, doing what you can when you can is fundamental for a healthier life.

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…How Fitness Revolutionizes Your Life…


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Unfortunately, it’s quite often the case that fitness is given a bad reputation amongst those who do not regularly engage with it. We may see those who wake up at 5.30am to go for a morning jog or to work out as those who are profoundly masochistic, those who simply haven’t truly felt the experience of a wonderful morning lie-in. Of course, we’re not here to judge those who wish to make their own life decisions, but we hope they can do so while remaining as informed as possible. To do that, we need to think of how fitness revolutionizes a person’s life outside of them simply feeling healthier or losing weight, because it can be very easy for some inexperienced in this path to dismiss those as simple benefits they’ve heard one thousand times before.

Fitness is much more than just feeling better in your skin. It thoroughly changes your daily attitude, sense of energy, your mood, your willingness to overcome challenges and much more. So in this article, we hope to discuss some of the more tangential effects of following a fitness lifestyle, to make the reason why people get up and go for that morning jog so obvious we may find ourselves performing that habit someday.

With that in mind, please consider the following:

It Puts Things In Perspective

Fitness helps you put things in perspective. This is because you’ll be taking some of your tension and expressing it through physical exercise. If you have a troubling social situation before hitting the gym, you can be sure that a good workout will help you meditate on it, take your mind off it, and then come out feeling refreshed and able to tackle that. Try and give a public presentation at work, once after a morning workout and once after sleeping in. You’ll be astonished just how much sharper you would be that first time. To that end, exercise helps you become a much better version of who you are.

It Emotionally & Mentally Regulates You

Fitness emotionally and mentally regulates you. It can help you refresh every single morning, as well as helping you stay grateful. It can reduce your stress to no uncertain degree, which can help you enjoy increased physical health, as cortisol levels are known to be among the biggest health hazards you could experience if not regulated. Fitness provides you the format to benefit from positive action.

It Teaches You How To Learn Something

Fitness teaches you how to learn something physical, something that you need dedication for. Outside of a job or a hobby, it’s hard to always curate these things with diligent effort in life. Before long you’ll be carefully inspecting and purchasing the best shoes from Dash Sports where you can find more information, or you’ll be reading lifting manuals like Mark Rippetoe’s Starting Strength, or learn how best to use a foam roller. All of this habitual learning can be very beneficial, and in the long run will help you feel much more confident in your pursuits.

With that in mind, you’re sure to revolutionize your life in the best possible way, using fitness as the fundamental drive.

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…Struggle To Keep To A Workout Routine? Let’s Make It Easier …

A workout routine can be hard to keep up with if you’re someone who lives with a disability or chronic illness, or you simply have little to no time in your regular schedule to make it to the gym 3 times a week. 

And because of these various reasons, there are a lot of ways to make your workout routine a lot easier to stick to! 

If you’re serious about keeping yourself in good shape, and helping your body to stay strong, make sure you keep the tips below in mind. 

Something is Better Than Nothing

Keep this in mind whenever you feel bad about not being able to stick with a workout routine – even if you’re not working out as much as you feel you should be, and if you’re not pushing as hard or going as long as you want to be, something is better than nothing. Turning an activity into a habit requires baby steps, after all, and that means even just getting to the gym in the first place is a great step. 


So, get on the exercise bike and only go for 20 minutes. Lift those weights that you think are  a little light for you, until your arms don’t shake anymore when you push them over your head. Little by little, you’ll be seeing and feeling progress. Because all you need to do is something! 

Bring Someone Else Along

If you have someone willing to act as a workout partner, make sure you rope them into your new routine. But not just for company! You might need an accountability partner; someone who can hold you responsible if you don’t stick to your workout routine, to ensure you’re always doing something week by week. 

Habits can be hard to form on your own, so you might just need another person watching over your shoulder, who will absolutely let you know if you’ve disappointed them! It’s a great way to motivate yourself into staying active and involved. 

Make Your Healthcare Needs Lighter to Manage

You need to try to balance both your workout needs and the recovery needs afterwards. After all, you can’t workout repeatedly and expect your body to adapt, or even be able to do something good with all of that work! You need to let your muscles breathe, rest, and repair from time to time, and that means it’s time to come up with a schedule. 

At the same time, if you have a disability or a chronic illness to factor in on top, you might need to talk to your doctor. Tell them about your plans to get into or keep in shape, and see what they suggest. 

Even for something you might not think could hamper a workout, like a hearing impairment, you may need to learn more about new and lighter hearing aids to wear during a workout. 

A workout routine can be a hard habit to keep to, but it’s doable with the tips above.

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…Find the Confidence to Get Started at the Gym …

Now the New Year Dash has settled, you might be thinking it’s time for you to hit the gym yourself, but going to the gym can be intimidating, especially if you don’t consider yourself the most athletic person around. 

The intimidation can cause you to avoid going to the gym at all. You may always find an excuse, even if just 10 minutes ago, you felt comfortable and motivated enough to pack your gym things away and head out. So here’s how you can build that confidence and hit your fitness goals now the rush has settled. 

Go With a Buddy

Everyone feels more confident about going to the gym or working out with a buddy. There’s something about the solidarity of two people or more exercising together that motivates and pushes each other. Sometimes, people can feel embarrassed working out alone, even if they are surrounded by others doing the same thing. The buddy system provides a buffer that gives you someone to talk to and share advice during your session.

Do the Induction

When joining a gym, a lot of people will convince themselves they don’t need to do the induction. However, while you might think you know how to use the machines (and if you don’t, you’re sure you can figure it out), this isn’t always the case.

An induction will introduce you to everything at the gym, so you feel comfortable using each machine or piece of equipment. No one wants to climb onto a machine and misuse it, so take the half-hour induction. It’s for your benefit. 

Choose Your Workout Times Carefully

A gym that’s too crowded can also knock your confidence and mess with your routine. You feel like everyone’s eyes are on you, even if they aren’t. You worry you’re taking too long on the machines and irritating those waiting around. You’re convinced that your form is being judged, scrutinized, and laughed about back in the locker room. To overcome this, try hitting the gym when there are fewer people there, such as first thing in the morning or late at night.

Find a Gym That Suits You

If you’re not comfortable at your current gym, you can start looking for one that’s more you. Places such as Fitness 20 provide supportive environments, and they’re also affordable, offering more advantages for you. 

You’re often under no obligation to join a gym the same day you check it out, so don’t rush into making a decision. Ask if you can get a week-long pass to get an idea of what the gym is like on different days and at different times, and try out as many gyms as you can in the area, so you get an excellent idea of what environment is right for you. 

Building Muscle, Building Fitness, Building Confidence

Creating healthy habits can often start at the gym. While you might feel scared or intimidated at first, understanding how you can make the who experience more comfortable for you will help keep you motivated. Furthermore, it ensures you enjoy your gym sessions every single time, so you can start seeing the changes and results you want to see. 

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…The Career Aspects You Should Consider To Improve Your Fitness …

Many people work 5 days a week, spending a huge portion of each day at work or travelling to work. While fitness isn’t necessarily the first thing you’ll think about when selecting a job, it could be something to consider if you know you need a change. Job satisfaction, salary, and alignment with your passions is important, but working in an office day in day out can be very bad for health and morale. Take a look at the list below so you know what you need to think about: 

Desk Jobs:

If you work at a desk, you have to work even harder to stay fit. You’ll need to make the effort to park further away, take the stairs rather than the lift, and get up every so often to go for a walk. Humans weren’t designed to sit down all day! 

Overall Happiness:

As well as your physical health, you need to consider the mental aspect. Are you happy at work? If not, it could be time to make a change. 

Shift Work:

We need shift workers. There’s no getting away from it. We need people to work through the night and round the clock to function as a society, whether you’re a nurse or you work in a petrol station. However, it’s important to note that shift work can have an adverse effect on health, and mitigating the risks is essential. Below, you’ll find an infographic talking about nursing styles – this may be something else to consider if you’re interested in the healthcare industry. 


credit to Bradley University
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