How do you spend your lunch break? According to recent surveys, eating, socializing, surfing the internet, reading, continuing to work, and running errands are the most common activities. These, however, are mostly sedentary, and are often followed by an afternoon lull.
Most U.S. states require that workers take at least a 30-minute lunch break each day – equaling 150 minutes during a 5-day workweek. Adults should get a recommended 75 to 150 minutes of moderate to vigorous exercise each week. Coincidence? We think not. Learn how to make the most of your lunch break and reap the benefits.
The Benefits of Lunch Break Exercise
Have you ever felt like you needed a nap right after lunch? Exercising and eating light can reverse this phenomenon. In fact, many report that midday exercise results in improved thinking ability, fewer sick days, and more completed tasks.
Additionally, only about 1 in 5 adults get enough exercise to maintain good health. You can extend your productive years – and enjoy your retirement more – if you get into a good workout routine now.
Daily exercise can also improve your mood, boost your energy, improve immune function, ease joint pain, regulate weight and blood sugar – all of which will make your time in the office that much better.
How to Do It
Exchanging those emails and funny cat videos for a sweat session may seem like a lot to ask. But, with a little preparation, a lunchtime workout can become a break you look forward to.
1. Set a schedule. Begin by picking two or three days a week to work out during lunch.
2. Dress the part. Pack your running shoes and sneakers, and were office attire that you can easily change out of and into. If you’re short on time, select attire and footwear that will allow you to enjoy a brisk walk without the need to change.
3. Find the right facilities. Is a gym located nearby? Does your workplace include a break room where you could roll out a yoga mat for push-ups and sit-ups? Is there a park nearby where you could go for a run? Or will you simply climb those stairs or take a walk around the block?
4. Choose equipment-free exercises. Don’t try to pack weights or other gear to work with you. Select exercises that don’t require equipment, such as walking, jogging, sit-ups, push-ups, lunges, squats, and stretches.
5. Keep it clean. Leave ample time to get cleaned up and changed before returning to work. If shower facilities are not available to you, bring items such as disposable cleansing cloths and deodorant.
Don’t Forget About Lunch
While exercise is important, so is proper nutrition. Even if you want to spend your entire break working out, you should not skip lunch entirely. How can you do both? Consider a few options.
1. Snack mid-morning and mid-afternoon. Healthy snacks such as cheese cubes, nuts, and carrots are easy finger foods that won’t make a mess of your computer keyboard. Nibbling on these whole foods during the morning and afternoon can keep hunger at bay and provide the protein, fiber, and other nutrients that your body needs.
2. Take lunch to go. If you plan on walking during your lunch break, pack a simple lunch that is easy to carry. Sandwiches, meal replacement bars, and fruit are good options.
3. Sip a smoothie. Smoothies and freshly juiced fruits and vegetables are packed with nutrition and great for post-workout recovery. Make your smoothie or juice in the morning and keep it in the office fridge until after your workout.
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One part Lois Lane, one part Jimmy Olsen, one part Johnboy Walton, and a bit of that Clark Kent secret identity thing thrown in for good measure.
Cara Siera is a freelance writer and photographer with a passion for travel and exotic cuisine. Join Cara, her husband Marc, and one very spoiled German Shepherd on their next great adventure.