Balance Fitness and Work

4 Ways to Balance Fitness and Work

No matter what career you find yourself in, working a regular job always comes with risks to your mental and physical health. For office workers, there’s a temptation to be inactive. For active workers, there’s a temptation to neglect recovery time after a tough day at work. And for manual laborers, there’s a temptation to think that the physical risks of the job don’t apply to you specifically.

Regardless of which situation you find yourself in, there are steps you can take to maintain a healthy balance within your body, even while you’re working full-time or overtime.

Balancing Fitness and Work Blog

Get into a routine

The most important aspect of any healthy behavior is to make it into a habit. Get yourself into a routine that you follow every day or every week, and you’ll find yourself propelled into healthy behaviors even when you’re busy or tired.

If you’re worried about not getting enough physical activity, then get into a regular workout routine. Set a time when you work out every day (or every other day, whatever works for your schedule) and don’t vary from this time. Many people find that the best times to workout are either right before work or right after work. Don’t let yourself slide on this behavior in the first few weeks. This time is crucial to cementing your habit and making it a regular occurrence, so force yourself into motion and stick to your routine.

The same advice can apply to any health or wellness routine you’re aiming for, including not only exercise, but also quiet time for your mental health. And, if you’re already getting plenty of physical exercise, then consider adding in some routine stretching time to make sure that your body is recovering appropriately.

Include meditation or yoga

Physical health isn’t just about muscle tone or fat percentages. Your mental state and stress levels can have a big impact on your overall health, including your physical health. To combat high-stress jobs and the compiled damage of daily life, add a few minutes of meditation or yoga into your daily routine. Even just five to 10 minutes of focused meditation can greatly reduce your stress levels, clear your mind, and help you listen to your body.

Take precautions during the work day

Your healthy habits shouldn’t stop when your workday begins. While you’re working, keep your goals in mind and pay attention to behaviors that are helping or hindering you. If you work a desk job, for instance, sit up straight while you’re at your desk, and get up and move around at least once per hour. If you work a physically intensive job, ensure every day that you’re warming up and cooling down your muscles. And, if you work a physically risky job, do everything in your power to protect yourself from injury. If you do end up being injured on the job, contact a workers compensation firm immediately — to ensure that you get the proper care you need for a speedy recovery.

Listen to your body and be kind to yourself

More than anything, pay attention to the signals your body is sending you. If you really do need a day off, then take it. If you miss a day of working out, forgive yourself and hop back on the train the next day. Physical wellness is a journey, which means that you’ll have good days and bad days. As long as you keep moving forward, there’s nothing more you can ask yourself.

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• Meet the Author • Dr. Lawrence Kindo


I am a Medical Professional with a passion for writing, blogging, playing, computers, and of course patient care. My writing in this medical blog will reflect my passion, and you are welcome to be a part of this venture. This medical blog is a tribute to all the great medical pioneers, and to the ultimate source of wisdom, God.


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