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Time To Get Fit Along With Your 9 to X Job Schedule.| Lifestyle

A Fitness Regime that You Ideally Shouldn’t be Ignoring

Many of us who are working at sitting desk jobs are suffering from a sedentary lifestyle. If you feel that most of your waking hours are spent sitting in front of a chair then something needs to be done.

Photo edited by Author Sourced from Sven Mieke and Steve Ding on Unsplash

The more digital we are getting, the dependency on digital devices is increasing manifold as compared to a decade ago. With the innovation in video conferencing services the world has become globalised but scattered. We have the leverage of working from any remote location, but of course, we need to sit and spend time in front of our machines.

These sitting jobs are making our health deteriorated to such an extent that if we didn't arise now, we would never be able to recover from the losses. A lot can be done in this respect but given we are willing to do it. Since you are reading this article I believe that is something you are striving for.

In this article, I will share with you a step-by-step guide for any individual who spends more than 4 to 5 hours sitting at a particular place. Firstly try to understand the fact, that starting will always be hard. Many fitness gurus/coaches preach that all this is very easy, we just need to work hard.

But the person who is in a certain situation(i.e. either fat or unhealthy) will be able to understand the difficulty in pushing yourself from a state of a halt to inertia

By understanding the fact, once you start seeing the result everything becomes a breeze, but not before that(Put these golden words in your head). But cribbing won't be the solution either, we will discuss some of the ways, plus some exercises which can be done at the ease in your house.

Table of content:
· Walking/Running.
· Golden 20–20–20 Rules.
· Night Mode on Your Devices
· Exercises as a saviour.
Back Exercise.
Push Ups
Shoulder Exercise
· Final Thoughts.
· About The Author


Walking/running is a kind of favourite type of cardio for many individuals. Personally, even though I prefer walking over any other kind of cardio, the time spent walking provides me with physical fitness provides and an isolated time where I can think about various personal ideas.

Covering 10000 steps provides a good overall activity for any individual to live a healthy lifestyle. If you haven’t heard about the 10000 steps here is an article which I wrote a while ago, that might give you some good context- 5 Things I Wish Someone Had Told Me About Walking 10000+ Steps Regularly | Fitness.

Photo by LinkedIn Sales Solutions on Unsplash

Moving 10000 steps at the start will be a bit daunting, but once you get the habit of moving, trust me you will keep moving. Location can be any of your favourite places like a park, or some legit location with a good view. If you are lucky enough that you are living near any sea, river or mountain, what else do you require?

Keeping track of have covered the steps is equally important, otherwise, you won't be able to mark your progress. Normally I will recommend if your budget allows, then purchasing a smartwatch will make the work easy. I personally own a maxima smart watch i.e. Maxima x5 which gets the work done. Although don't go too much over with your purchase. But in case you aren’t interested in purchasing a new watch, there is a very good app i.e. Google Fit which can be used.

Google Fit

Google fit will give you an accurate reading, but the only downside that you will be facing is to carry the smartphone along with you all the time. We have various other ways we can increase our step counts like attending phone calls/meetings while walking instead of sitting. Moving while doing any sort of net browsing or social media scrolling.

Our end goal is to add some steps to your daily routine which will improve your cardiovascular health as compared to earlier.

A study Walking and Mortality in Japan: The Miyagi Cohort Study said

Time spent walking was associated with a reduced risk for all-cause mortality, especially among nonsmoking men and women.

The study was conducted amongst 20,004 men and 21,159 women in Miyagi Prefecture in rural northern Japan. Read more about the paper here

Golden 20–20–20 Rules.

20 20 20 is a very famous rule which was introduced to protect your eyes and body from the constant pressure of sitting in a particular position and looking at your screen continuously.

Photo by Colin Lloyd on Unsplash

In this particular rule, we need to look 20 m away after every 20 minutes for 20 seconds. Generally, this rule is referred to with respect to protecting your eyes but we will improvise and include a few stretches along the way.

Considering few exceptions, if we notice how often we bring our hands above our heads. While working on a system our hand are totally down either on the table or on our lap and remain in that downward position for plenty of hours.

So after every 20 minutes of continuous work, we will do a bit of stretch. Plus for MacBook, there is this app names Timeout. The best app to date that you can imagine for making a schedule to take rest.

(Photo/Gif by Author)

Night Mode on Your Devices

Every device either laptop, mobile or tablet provides you with a Night mode functionality. This functionality helps in avoiding the blue light which is emitted from your devices which in turn affects your eyes.

The blue light which is emitted from these devices set to has affected the sleeping pattern if you are exposed before sleeping. No doubt you will be able to sleep even though you're looking at these devices at night time but in turn, they will affect your sleep cycle. You might not get that sound sleep which you normally would be into.

Night mode on Macbook.

Night mode generally comes under such a label. Normally what I do is turn on the night shift about my day so that I avoid that blue light.

Night Mode in Android Device. (Photo/Gif by Author)

Let me share one experience, my personal experiment with spending an entire day on my device with Night mode off versus Night Shift mode on.

I felt my eyes were more relaxed during the day when the night mode was turned on for the entire day. Try experimenting with the same and do share your observations in the comment so that others can be benefitted out of these.

Exercises as a saviour.

As a morning routine, we should have certain exercises included. This exercise could either in the form of Yoga, Gymming, callisthenics etc. But not everyone is willing to go to a gym or a yoga centre for doing their morning chores.

Photo by Gabin Vallet on Unsplash

Of course, there should be some easy way out for everyone. I will share very basic exercises which you can perform in order to keep your muscle uptight. Before moving to exercise, let me explain to you the science behind muscle growth.

Suppose you keep sitting in one place the entire day, your muscles need to be strong to handle all that load. Once you start working out, you will probably feel fatigued in the starting due to extra work being done, but exercise with proper nutrition will help you build your muscle around that area.

These muscles will provide you with an extra cushion and hold which will balance out the load from your joints.

Keep your protein, carbohydrates and fats on point as they will help you in your muscle recovery. Micronutrients like vitamins, minerals etc. are equally important in working our brains so put extra effort into maintaining a proper healthy diet. Also, reward yourself with a cheat meal now and then.

Here are a few exercises which you can include in your daily routine and can be done from anywhere.

Back Exercise.

While sitting we normally put a lot of pressure on our back, mainly the lower back. So performing an exercise which will help us build our lower back muscles will help for sure.

Following is one such exercise in which you can start by laying on the ground, or any flat surface. After settling in stretch the lower back to an extent where it is fully contracted. Perform at least 5 sets of 20 repetitions initially. As you progress week after week, increase your repetitions for better results.

Back Exercise.
Back Exercise. (Photo/Gif by Author)

Push Ups

Push-ups are something which I guess everyone is aware of. This simple yet effective exercise will help you build your chest muscles, but overall it helps you improve your posture, and also help carve your triceps muscles.

Doing 10 Reps of 4 sets is enough for a beginner, increase it gradually.

Push Ups (Photo/Gif by Author)

Shoulder Exercise

The shoulder press is similar to the push-up but instead of going flat down parallel to the ground. Unlike push-ups, you need to keep your legs at a higher elevated level using a chair, table etc.

You need to push a bit forward to the point where your shoulder touches your hand and repeat. Keep in mind to move up and down but in a diagonal position instead of parallel, as we need to impact shoulders.

We can start with 4 sets with 10 repetitions in each set, and increase as you feel an increase in your strength.

Push Up Emphasing Shoulders (Photo/Gif by Author).


Squads are by far my favourite exercise for building a strong foundation. If you ever had followed any fitness influencer then you must be aware of the fact of how much they all like doing Squats.

Squats help you build strong legs. They not only just impact your legs but also your core which is the abdominal muscles(abs in short) and the back muscles.

Squats come under the category of compound exercises, which means it includes multiple muscle groups while performing. I will recommend doing 50 free weight squats initially for a week, and gradually increasing the count by tens each subsequent week.

Squats (Photo/Gif by Author)

Final Thoughts.

Let's cut the chase around, and get straight to the point i.e. creating a successful career is equally important as maintaining our physical health. What is the point of having plenty of cash at your disposal and all you can spend is on medical bills?

We need to start taking our health seriously and do something about . Period.

Doing a simple daily routine will make a huge difference, it will be a compounding effect of health benefits. As a sheer beginner, you can start with basic stretching for the week or so, and post that start working on increasing the load either by lifting heavy or increasing the repetition.

I want to emphasise the fact that most people ignore, that starting will be very difficult, and you might not see any result. But discipline is way more important than mere motivation. So it is my humble request at least do it for 3–4 months before making any decision of quitting.

About The Author

Apoorv Tomar is a software developer and part of Mindroast.

You can connect with him on Twitter, Linkedin, Telegram and Instagram. Subscribe to the newsletter for the latest curated content. Don’t hesitate to say ‘Hi’ on any platform, just stating a reference of where did you find my profile.



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