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The Benefits of Health & Fitness – Tips to Get You Started

There are, of course, a wide range of personal benefits to getting fitter and healthier. You’ve got more energy and you find it easier to concentrate. Getting out of bed in the morning is a lot less of a chore and, let’s face it, when you are up and at it, you get more done.

Whether that’s spending more time with the kids, doing more around the house or even developing a greater sense of adventure in general, you tend to tick more of life’s boxes. And you feel good about it. Physically, mentally – there’s no question.

Carry that extra verve and vitality into the workplace, and your new-found fitness and health can deliver an equally significant set of benefits.


  • Fewer sick days - independent research indicates that, in 2015/16 alone, 30.4 million working days were lost in the UK to self-reported sickness. But when you’re healthier, you’re ill less often. And, while it would be great if we could put a big dent in the 30.4 million stat right across the country, it starts with you.
  • Positivity & focus - exercise releases serotonin and endorphins that make us feel great. That’s a bonus in the workplace. When you get fit, your focus is spot on, you’re engaging with your work and with the people around you much better and, put simply, you’re getting the job done.
  • Productivity – extra motivation impacts the business’ bottom line. Your personal productivity is up, your efficiency soars. And your boss is going to notice.


So, the incentives to get fit are massive and multifarious. It’s a no-brainer.


We’re all sold on the idea of more exercise and a better diet – well, almost all of us – but thinking it’s a smart idea and actually doing it don’t always go hand in hand. And, even if you already have a physically active job, there’s always something that needs a bit more work.

Getting fit doesn’t come naturally to us all. You can’t just click your fingers and instinctively know what to do. Sometimes, we all need a helping hand.

So, here are a few straightforward tips to set you on the path to better health and fitness, and greater engagement at work.


  • Move more - if you’ve got a sedentary job, stand up at regular intervals and get the blood pumping.
  • Think about posture - don’t slouch at your desk all day. A stand-up desk is worth thinking about, or you could try to arrange walking meetings.
  • No shortcuts - use the water cooler furthest away from your workspace rather than the one right outside your door.
  • Exercise before work - going to the gym before work really sets you up for the day. The ‘feel good’ hormone released during exercise continues for up to eight hours after your workout. That’s a whole working day! We’d advise you either train with a buddy or use a coach to give you a motivational spur in the morning.
  • Train after work - exorcise the stresses of the day and mentally process everything that’s happened. The important thing is that you find the optimal time for you and commit to the session.
  • Play a sport - team sports like football, hockey or rugby are all of an intermittent high intensity nature that burns the most calories. They’ve got an unpredictable external factor – the ball - delivering a cognitive element that keeps your brain stimulated.
  • Join a team - sociable sport is always a winner because you share the experience and interact with others. Not wanting to let your team mates down adds another incentive to turn up too.


As we always say, the only bad session is the one you don’t take part in. And, just like life, you tend to get out what you put in. So, fuel up properly before you train and don’t be half-hearted.

Give it your all or you’re kidding yourself.

With a bit of patience and application, you’ll soon be at the top of your game. And that’s when you’ll reap the benefits!

All the best,


Sam Yassin

With a degree in Sport and Exercise Science and coming from the country’s most elite sporting town, Loughborough, Sam Yassin is an experienced strength and conditioning coach. He is a member of the UKSCA and is currently working towards his full accreditation. Having passed his examination and LTAD (Long-term Athletic Development) case study, he is well on his way to becoming a gold standard S&C coach. Sam has long been involved in the sporting world, having competed in a wide range of sports from a young age, despite being born with bilateral talipes and having had more than 5 lower body surgeries. In his final year of university, he gained valuable insight into what it takes to be part of a professional team as he interned at Leeds United Football Club as a strength and conditioning coach.

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