October marks the beginning of autumn, which means the days get shorter, the temperature will become colder, and there's less sunlight during the day.

Looking after our health and wellbeing over the next few months is important, so why not use this as an opportunity to begin a new self-care routine or set some goals to improve your health and fitness?

Whether you are working from home, the office or something in between, make sure to take time out to check in with your thoughts, feelings and surroundings.

This week is also back care awareness week - stressing the importance of looking after our backs, particularly as many of us adjust to new ways of working.

Sitting or working in one position for an extended period of time can cause minor muscle fatigue, aches and stiffness. Take five minutes to perform these quick stretches twice a day and remember to get up from your workstation at regular intervals.