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Stay Active

How Staying Active Can Benefit Your Work

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Finding the time to keep fit while doing a busy, sedentary job is something that many find tricky, if not impossible, to do. However, exercise is easier to build into your routine than you may think.

It is all about getting into the habit of doing something every day whether walking/cycling to and from work, jogging or going for a brisk walk around the block during your lunch break, skipping, walking up stairs instead of taking the lift, playing a game of tennis after work ……… it doesn’t matter what you do but try and do something!

Exercise has many proven benefits. Here are ten particularly relevant to the workplace:

1. Improved memory & concentration levels – numerous studies have found that regular exercise helps improve both memory and concentration.

2. Better Sleep Quality – exercise has been proven to help you go to sleep faster, sleep better and wake up feeling properly refreshed.

3. Improved Self-Esteem – helps improve our sense of well-being, personal value and self-esteem.

4. Boost in Energy – regular exercise will help increase your energy level – very helpful when it comes juggling between work, home and everything else a busy life throws at us! Experts have found that low intensity exercise (for example a leisurely walk) will result in a drop in fatigue as well as increasing energy levels by 20%.

5. Stress Reduction – exercising helps to dissipate hormones and other chemicals that build up during stressful periods.

6. Prevention of Cognitive Decline – regular exercise, especially between the age of 25 to 45, helps boost the chemicals in the brain that support and prevent the degeneration of the hippocampus (memory and learning).

7. Greater Brain Power – studies have shown that cardiovasculor exercise can create new brain cells and improve the overall performance of the brain. A tough workout will increase levels of BDNF (a brain derived protein) believed to help with decision making, higher thinking and learning.


8. Decrease Anxiety & Depression – it is well known that exercise releases endorphins that create feelings of happiness. In fact, in many cases exercise can be as effective at dealing with depression as anti-depressant pills. And, for anyone prone to anxiety it will help them to calm down.

9. Increase in Creativity – a good workout will boost creativity for up to two hours afterwards!

10. Less Long Term Health Issues & Diseases – exercise has been proven to lessen the chances of having long term health issues and diseases. In fact, studies have found it will even help to lengthen your life by as much as 4 years when you do five hours of exercise per week.

Hopefully these ten benefits will encourage you to keep active and enjoy a productive, happy and long life. If you would like more information, advice or help in putting together an exercise plan please get in contact with the fitness experts at The Reset Button via

Why not try our Mindfulness Mini-Course : ‘Calm Your Mind’ available FREE on itunes: Calm Your Mind


Life Beyond Work – Nutrition

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Are you under pressure to work through lunch? Or eating out with clients at restaurants? Today’s era of end-to-end work, results in unhealthy lifestyles where poor nutrition and high stress combine to form unhealthy lawyers. If you find frequent sickness and exhaustion has become common or you find the weight piling on, you need to look at how you manage your day when it comes to food intake.
Each profession has its own set of pressures and lawyers are no exception. Privacy and personal space is limited, telephones ring all day, photocopying machines and printers cause stress. It all ends up into nothing like heaven at all. You are what you eat, and so having proper intake can significantly improve your performance, mental capacity and your stamina.

Top 10 Tips for eating more healthily at work.

  1. Make Breakfast your buddy: A proper breakfast is the key to a successful day. Even if you are one of those people who have no appetite in the morning before you leave, try arranging something in the early hours at work. Every office has a staff room with a microwave and fridge.
  2. 8 Glasses a day: Water is important, especially in centrally heated offices where you can get easily dehydrated. Always keep water on your desk as you work and drink regularly.
  3. Cut down on caffeine: Too much caffeine can cause nervousness and make you feel restless. If you love coffee, limit yourself to two cups a day. Herbal teas are a good alternative to coffee and help improve digestion and re-stock your vitamin supplies.
  4. Fruit is your friend: Every morning keep about 3 pieces of fruit on your desk. You’ll eventually eat them during the day. This will save you from the vending machine.
  5. Healthy Snacks: Substitute your crisps, sweets and chocolates with healthier alternatives. Try nuts instead, or dry fruit, rice crackers, whole wheat pita, oat biscuits and sesame bars. These will help you fill the hunger gaps while saving you from getting out of shape.
  6. Keep your eyes healthy: Exposure to bright light, like computer screens can lead to macular degeneration of the retina. If you work for long hours continuously on a computer, make it a habit to take off-screen breaks to rest your eyes. Increasing vitamin A and E intake is also necessary as these vitamins help keep vision sharp.
  7. Headaches to heartaches: Tension related headaches are very frequent in office jobs. Keep a small bottle of Lavender oil essentials to help soothe headaches. Soothing the soul can help keep your heart healthier too.
  8. Stay physically active: Neck and muscle pains are common if proper exercise isn’t done regularly. Make it a habit to do neck and shoulder stretches at intervals. Leave your desk for short walks after a couple of hours. Also reduce using lifts and escalators, use the stairs instead. Arrange a physical activity like gym, swimming or cycling during your break to kee your system in tune and ease mental stress. And when at the desk, sit in a correct position to reduce stress on muscles and bones.
  9. Easing Joint Pains: People who work long stretches at the desk risk inflaming their lower back tissues and joints. Constant typing can cause strain on your wrists resulting in swellings and pain. Fish oils come in very helpful in preventing joint pain. Vitamin A, C and E, and selenium foods are important in maintaining healthy joints. You can get these nutrients from fruits, vegetables, fresh nuts and olive oil. Cereals, eggs and fish oils are also rich in selenium.
  10. Lunches for lawyers: For many, client lunches are an inevitable way of life. Choose fish and salads as healthy alternatives, or homemade soups (without the bread). Sorbet’s, fruit platter or cheese boards are better dessert options.

Avoid falling into the trap of skipping lunch in exchange for a heavy dinner. Skipping lunch can make you eat an enormous dinner and you’ll end up eating more than your daily recommended allowance. It’s better to have a decent snack in the day time to help you have a balanced dinner. Make it a habit to leave some food in your plate. That way you will always be on a healthy intake pattern.