You had good intentions of getting in your morning workout but ran out of time. Or you forgot to pack your gym bag for an after-work workout sesh. There went all the motivation to exercise today. But it’s not too late. You have a magical time block during the day to still fit in some exercise.
Most of us get a 30-60 minute meal break during our work day. Which I don’t think is a lot of time to really enjoy and digest a meal properly. BUT I believe this is a great time to get up and move your body. Plus, this is a bonus time block for you. Most likely, you’re away from distractions at home; there are no kids, pets, or partners to deter you from your workout. If you work from home, you should set boundaries around this time and make it a point to exercise regardless.
Why is lunch break exercise Important?
Taking a break from your work can be beneficial. Supposedly, we really only get 20 minutes of focus on a task. And we need a 20-30 break every two hours of focused time. So why not get out of the office to stretch the legs, shake out the body, and reset? Take your mind off the task you’ve been most focused on and try one of the exercises listed below.
Exercising on your lunch break will free up those hectic mornings and evenings at home. You’ll have fewer distractions and can focus on YOU during your lunch break workout. Plan to eat a light snack about an hour before your break. Check the weather, if you plan to get outside and dress accordingly. Then, enjoy an afternoon of feeling accomplished and re-energized.
6 Exercises You Can Do on Your Lunch Break
1. Walk: Take a walk, easy peasy. Leave a pair of walking shoes under your desk. If you live in a busy area, stick to the parking lot. I’ve done miles worth of parking lot laps, even during my shift work. Parking lots are usually lit and secured with cameras.
If you live in a rainy climate, leave an umbrella by your desk or in your car. Bring a rain jacket and dry shoes to change into after. I worked in Seattle and would watch the weather radar, pick a break between squalls, and still get my laps in.
You can walk laps indoors, exploring long hallways on each floor of your work facility. Take the stairs. Incorporate some stair climbing laps.
Winter walks, no excuses! Put on the boots and ice cleats and get out there. There’s not much else that’ll wake you up like a breath of fresh freezing air. I lived in Alaska. I walked, skied, and even biked during the winter.
I’m an advocate for being outside if you can’t already tell.
2. Yoga: Other indoor exercises could be performing a couple of sun salutations in your office. See my other post here about the benefits of a sun salutation flow. When you pair breath and movement, it’s a boost of natural energy.
3. Stretching: Take out the plank and chaturanga of the sun salutation flow. Reach and inhale your arms up over your head. Bend and stretch to one side, then the other. Exhale and forward, fold forward, folding at the hips, reaching your fingers tip down to the ground. Hang out here for as long as necessary. Step your legs wider apart for a deeper stretch in your legs. Walk your hands over to reach your toes on one side and then the other. Repeat two more times!
4. Catch or frisbee: Convince your co-workers to play with you! Play catch in the parking lot. Keep a football or frisbee in your car!
5. Use the gym. Larger businesses offer an onsite gym for employees. Some even have trainers and fitness classes. Or ask if the gym you belong to offers online/video classes you could stream. The Crossfit Coach in Alaska hosted a lunchtime Zoom. On the screen were lady lawyers pulling out dumbbells from underneath their desks. Way to get it done, ladies!
6. Use another online streaming source. There are so many. I’ve been a Beachbody member for almost 10 years! I can and do stream my workouts anywhere. I keep my personal trainers in my back pocket, at all times. There are great 20-30-minute options if you can’t get outside. You can still get the blood pumping.
Those are just a few ideas to get you through the rest of your workday. You’d be surprised; it doesn’t take much to give you a little boost of workout endorphins. Grab your co-worker and go for a parking lot lap; get out, giggle, and move the body.
Check out more of my reasons I love to go for a walk here.
Comment below
What sort of activity did you do on your lunch break today?
