In this YouTube video, Dinas addresses working professionals who struggle to maintain healthy routines while holding a full‑time job. She frames health as essential to work‑life balance and walks viewers through a series of concrete, time‑efficient habits that can be integrated into a typical workday. The advice is organized around three daily phases—night, morning, and work hours. For night, she stresses 6‑8 hours of sleep, a bedtime practice of closing the eyes, visualizing the next day, and cultivating gratitude. In the morning, she recommends waking up an hour earlier to perform a 5‑10 minute ritual of deep breathing, day visualization, and gratitude toward the body. During work hours, she suggests desk‑based exercises (neck, shoulder), hourly walks, engaging core posture by pulling the belly button in, keeping healthy snacks (fruits, nuts) and a water bottle nearby, taking brief mindfulness breaks, and setting personal boundaries to protect the routine. Finally, she advises a short wind‑down (10‑30 minutes) before sleep, such as reading or family time, to avoid addictive screen time. Throughout, Dinas encourages viewers to note challenges in the comments, subscribe, and share, linking the habits to a broader mission of making “India Zen Fit.”
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Do you think that you're struggling to develop a healthy routine while having a full-time job? Hey guys, welcome back to my channel. My name is Dinas, and I work with a lot of working professionals to help create a healthy routine so that you can really and truly have a nice work-life balance. Just because you're working, I know that a lot of you have been struggling to put your health routines in place, and in today's video, I'm going to give you some simple tips Some things that you know, some things that you might not know, but the whole idea of this video is to motivate you, to inspire you, so that even with a full-time job, while you're earning money, you can also work on your health. You know why? Because health is wealth. So once again, thank you for being at— thank you for being here on my channel, and I can't wait to give you these super simple tips that you can follow while you are at your place of work. Morning routine, work routine, and night routine. So if you're at a desk and you're watching this video, just take a pause from your work, grab a pen and paper, and I want you to write your notes. And before you do that, in the comments below, the first thing I want you all to tell me is what are the biggest challenges that you are facing in your work, uh, in your work-life balance, so that in my next video I can solve those out. And don't— and remember to subscribe and share this video so that other working professionals can also get benefited. So the first thing working professionals are struggling with, the first thing that you are struggling with, is sleep. I know that you go to work in the morning, come back, and you have so many other things, and the mind is so active that you don't want to sleep, or you're not able to sleep early. Remember that the first thing that you need to do is prioritize your sleep. When you sleep for a good 6 to 8 hours a day. The next morning you'll feel very fresh, and when you feel fresh, you'll be able to do all your tasks in your health routine. I call it the Health Habit Tracker. You're going to be able to do all that really easily. And what is the one thing that I want you to do before you go to sleep? While at work, you're already at your laptop or at your desk all day long, and in this digital world, the last thing that you need to do is to stay on your phone while you go to sleep. So what I'd like you to do is I want you to just close your eyes before you go to sleep and just visualize how your day should be the next day and be in a state of gratitude for all the beautiful things that happened to you that day. And that way you'll just fall asleep in a state of gratitude, which is the best and the highest state to stay in. The next thing I want you to do is that when you wake up in the morning Have an awesome morning ritual. I know that as a working professional, it's a little bit of a rush for you, but I'll tell you what I had been doing when I had my gyms and I had to go to work in the mornings, and I had small children then, and I was in the same state as you were— you are right now. But you know what I did? I started waking up an hour early. Yeah, it is a little bit tough initially, but I started waking up an hour early so that I could do my morning rituals. And morning rituals would require you to do just 5 or 10 minutes of things. Simple. Just make a note of it. One is deep breathing exercises, which means inhale from your nose and exhale from your mouth. Number 2 is visualize how your day should be like at work and at home, which means it should be calm and peaceful. And number 3 is express gratitude to your body before you get out off the bed. And in these 5 minutes, you're going to be having a super— if you do these things in 5 minutes, you're going to have the rest of your day really peaceful, and you're going to be able to accomplish a lot of things. The next thing I want you to focus on is exercise at your desk. You know that you're leading a very sedentary life because of your job, and I know that all of you are really busy out there, but I've become very busy with the digital work and space that I'm working in, and I sit at my desk almost all day long. But the things that have worked for me is I do simple exercises at my desk, things like neck exercises, shoulder exercises, just simple things that I do at my desk. And every 1 hour, I make it a point to go out, go in the office. This is my home office. Every 1 hour, I walk up and down the hallway and come back. That way I'm accumulating enough number of steps so that we are not at risk of heart problems. Okay, so keep doing something or the other at your desk and keep getting up. Another one big tip that I want to give you is pull your belly button in all the time when you're at your desk. The next, remember that when you're working you have a lot of stress and stress causes you to want to snack tremendously. Healthy snacking is what I want you to focus on. So keep a box of, say, fruits by your desk. Keep a box of peanuts or roasted chana by your table, and whenever you're really hungry, instead of going to the cafeteria and having a hot coffee with milk and sugar or having an unhealthy snack, just grab a little bit of this, satiate yourself, and you're good to go. Another thing is— next is hydration. When you are at your desk, it depletes, and when you're at your screen, screen time depletes a lot of your energies, and energies can be restored while you're drinking water all the time. So I want you to start drinking water all the time. So keep a bottle of water— like, I always have a bottle of water by my desk, and I keep drinking water all the time. So by doing this, you'll start feeling energetic throughout the day, and I don't want your energy levels to drop down because you were dehydrated. So hydration is excellent for energy levels. To improve your energy levels, take mental health breaks. Mental health breaks are nothing but shutting down your computer for 2 minutes, closing your eyes, and just being— doing a mindfulness exercise. A mindfulness exercise is where you've closed your eyes and you're just focusing on your third eye, which is over here. Just focus on that, clear your mind completely, erase whatever is there in your mind, and when you come back, you're going to feel really rejuvenated. You know, when you are at work and you striking that work-life balance, you have to learn to set boundaries. Sometimes you want to say no to your family members or to your friends when you don't want to go out after work because it's going to disturb your healthy habit routine. So therefore, set your boundaries and say, beyond this point, I'm not going to go. Like, I'll tell you what I would do when I was doing my gyms and I was full-time, and even today, okay? If I go out, I make it a point that I say that I'll come by 7, and by 9, 9:30, I should be back home so that at 10 o'clock I sleep well. So you need to set your boundaries. Don't do things to please others, and in the meanwhile, while trying to please others, you're going to disturb of your own health routine. So be, be mindful of that. And last but not the least, as a working professional, you need to wind down. Whatever one thing that you want to do to wind down, even if it is to watch reels for 10-15 minutes before you go into the sleep meditation that I told you about, do that. But no more than 10-15 minutes, because all these things are addictive. So find out. It could be reading a book, it could be playing with your children, it could be spending time with your husband or your wife It could be going for a coffee date with your family. It could be anything, no more than 30 minutes. Wind down, and by doing this, you're going to be creating a nice healthy habit tracker when you're at work, and you'll surely be able to strike that balance between work, family life, and most important is your health routine. That way, your place of work will become very, very enjoyable, where you also start focusing on your health. So the one big tip that I want you to go home with is focus completely on your health even when you're at work. That way you're going to just enjoy a healthy work life so that you're going to earn a lot of money and stay healthy at the same time. If you thought this video was really useful, share it with friends that are struggling to strike that balance between health and work, and subscribe to my channel if you're new, and share it around so that You can contribute and help me on my mission to make India Zen Fit.
