Ever since I graduated, like most of you, I have been working for long and irregular hours. A good night's sleep is most elusive and most of the food that I eat cannot even be mistaken for being healthy.

Exercise is something i am able to do only in my mind. The only thing I seem to have time for is chain smoking.

Smoking is much less injurious than the constant assault on the brain, resulting in chronic fear and anxiety, that law firms give. Atleast you get a good puff which relaxes you for a while. Stop working at a law firm if you want to remain healthy, as your mental and physical well being is contrary to the interests of the firms- which wish to milk you like a cow to extract every last drop of revenue.

Reality often hits hard. You cannot be expected to stare at a screen 24×7, be available at any hour, 7 days a week, live through constant anxiety, and also live a very happy, healthy life. Choose one or the other. That's why most people working at firms are unhealthy af, both physically, as well as mentally.

I run at least twice a week for 20-30 minutes. Post run, I take another 30 minutes to rest and shower. Total 1 hour twice a week. It is very doable. I do it post dinner time when there is a less chance of a senior/team member giving me a call.

Back in college, I had the time to do one 10k, one 5k and a couple of short runs every week but I find myself to be content with whatever amount of running I have been doing after joining a firm (usually 3-5k on every run). Super healthy exercise.

On some days when I don’t feel like running, I do stretches, pushups, and resistance based exercise for 20-25 minutes.

And then it goes without saying, eat healthy - involve good carbs, fibrous foods, protein foods, fruits and leafy vegetables in your diet. Avoid sugar altogether (I do understand the temptation to eat something sweet during stress hours but you can learn how to beat that craving over a period of time)

I’m also a teetotaller by choice and don’t smoke (used to do both irregularly in college but I practice full abstinence now).

Not too satisfied on the sleep front, but I manage 5-7 hours everyday depending on the work load. Also, I take 30-40 minute naps whenever I can (between calls and deliverables).

Take your time with quitting smoking - can personally attest to having used Nicotine gum to quit. Took me about a year after switching to gum, with intermittent cigarettes in between. Been clean for three years now. Handled a Tier 1 law firm job for most of those three years without feeling the need to smoke.

I'd suggest do light cardio and stretches for a while (maybe 15 mins a day) to get your body out of inactivity, and then progress to moderate cardio and strength training. Bodyweight strength training (pushups and variations, dips, squats, lunges) is good enough if you're not looking to bulk up but just stay fit. I think taking half an hour out around lunchtime should be doable three days a week and on weekends (especially the 1-2 PM band, when people usually try not to schedule calls).

Food is the most important component in this - binge-eating carbs makes things easy and provides a distraction, but it's going to cause problems in the longer run. Switch to foods that are less calorie dense and high in protein for snacking. Cut carbs and sugar. This diet mixed with a basic exercise regime will take you towards a healthier body. NB that these are just building blocks, and if you get serious about being fit, there will be a lot of lifestyle changes to be made.

Given that the first casualty is always the neck and the back in our jobs, stretch these on a frequent basis - google some desk stretches which you can incorporate in your workday.

The level of fatigue you experience post a severe round of COVID illness is a very real thing. I have already been on COVID leave for a month. Now I have to join back work but I cannot bring myself to work more than 8-9 hours of work without losing my breath. What should I do?

Should I quit my job or just hang in there?

I personally think you should. There are other organisations out there that care more and have a better work culture wherein you don't have to work everyday let alone work for 8 hours a day (which in and of itself is just crazy). The pay might be less but you need to answer to yourself: is having 3-4 lakhs per year more valuable than your life? Quit while you can.

Wfh has done wonders for my health. It has given me the flexibility to put in a quick thirty minute workout whenever things are relatively slower (as slow as it can get here) during the day. On an average I manage at least 2-3 such sessions in the week which is better than nothing right?

This is the least you can do. When you get up in the morning, after you take a dump, which empties your bowels. Get back on the bed and quickly do 50 crunches. If you do this everyday, you'll burn small amount of fat and get good abs. You're core strength will be maintained. This is what I've been doing since 7th class. Always had abs since then and have remained slim.

You'll have to quit smoking, no doubt about that. Cancer sticks are not good in the long run. If not cancer, you'll start to see the effects on your cardiovascular system when you reach your 40s or 50s.