exercise over lunch

Evidence Why You Should Exercise Over Lunch

I stopped counting the number of times people have told me that they don’t have time to exercise. Yet, we all get lunch breaks that allow us free time to spend however we see fit. One of the best ways to get in your workout each day is to exercise over lunch — and you’ll still have time to eat. I work with clients who I have do their cardio over their lunch. All they do is take a pair of shoes along with them to work, and during their lunch break they go out and briskly walk around the building or surrounding area. Now, researchers are showing that with as little as 10 minutes of exercise over lunch, you can boost your brain power. Exercise and a brain boost? I call that a WIN!

Why Would You Want to Exercise Over Lunch?

Exercising over lunch can offer various benefits, making it a popular choice for individuals looking to incorporate physical activity into their daily routine. Here are some reasons why you might want to exercise over lunch:

  1. Time Efficiency:
    • Quick Workouts: Lunch breaks are typically shorter than other breaks during the day, making it an ideal time for shorter, focused workouts. You can get an effective workout in a relatively short amount of time.
  2. Increased Energy Levels:
    • Afternoon Boost: Exercise can provide a natural energy boost, helping you stay alert and focused during the afternoon. This can be particularly beneficial if you tend to experience an energy slump after lunch.
  3. Stress Reduction:
    • Stress Relief: Physical activity has been shown to reduce stress levels and improve mood. Taking a break to exercise over lunch can help you manage stress and enhance your overall well-being.
  4. Improved Productivity:
    • Enhanced Focus: Regular physical activity is linked to improved cognitive function and concentration. Exercising over lunch may contribute to increased productivity and better performance in the second half of the day.
  5. Health and Fitness Goals:
    • Consistency: Finding time to exercise during lunch ensures that you have a designated slot for physical activity each day, making it easier to stay consistent with your fitness routine.
  6. Social Interaction:
    • Team Building: If you encourage colleagues to join you, lunchtime workouts can be a social activity that fosters camaraderie and team building. It’s an opportunity to connect with coworkers outside of the typical work setting.
  7. Convenience:
    • Accessible Facilities: If your workplace has a gym or nearby fitness facilities, exercising over lunch becomes more convenient. You can save time by utilizing the facilities available to you.
  8. Healthy Habits:
    • Establishing Routine: Making lunchtime exercise a habit helps establish a routine of regular physical activity, contributing to long-term health and fitness goals.
  9. Flexibility:
    • Adaptable Workouts: Lunchtime workouts can be adapted to various fitness levels and preferences. Whether you prefer cardio, strength training, yoga, or a quick walk, there are diverse options to choose from.
  10. Work-Life Balance:
    • Balancing Act: Incorporating exercise into your lunch break allows you to balance work commitments with personal health and well-being, promoting a healthier work-life balance.
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How Can You Exercise Over Lunch?

Exercising over lunch can be a great way to incorporate physical activity into your day and boost your energy levels. Here are some ideas for quick and effective lunchtime workouts:

  1. Quick Cardio Workouts:
    • Brisk Walk or Jog: If you have access to outdoor space, take a brisk walk or jog around your workplace or a nearby park.
    • Jumping Jacks or High Knees: Perform these high-intensity exercises to get your heart rate up quickly.
  2. Bodyweight Exercises:
    • Push-Ups: A classic exercise that targets the chest, shoulders, and triceps.
    • Bodyweight Squats or Lunges: Strengthen your lower body with these simple yet effective exercises.
    • Planks: Engage your core muscles with front planks or side planks.
  3. Yoga or Stretching:
    • Yoga Poses: Incorporate a few yoga poses to improve flexibility and reduce stress. Consider poses like downward dog, warrior poses, or seated stretches.
    • Static Stretches: Focus on stretching major muscle groups to improve flexibility and reduce tension.
  4. Interval Training:
    • Tabata or HIIT: High-Intensity Interval Training (HIIT) workouts or Tabata sessions are time-efficient and can be completed in around 15-20 minutes.
  5. Fitness Classes:
    • Online Classes: Follow a quick online workout or fitness class during your lunch break. Many platforms offer short and effective workouts.
  6. Stair Climbing:
    • Stair Climbing: Find a set of stairs and climb up and down for a great cardio and lower body workout.
  7. Resistance Training:
    • Resistance Bands: Bring resistance bands to work for a quick strength-training session. You can target various muscle groups with these portable and easy-to-use tools.
  8. Quick Circuit Training:
    • Circuit Workout: Set up a circuit with a combination of cardio and strength exercises. Perform each exercise for 1 minute before moving on to the next.
  9. Dance Break:
    • Dance: Put on your favorite music and dance around for a fun and energetic workout.
  10. Lunchtime Walks:
    • Walking Meetings: Instead of sitting in a meeting room, consider having walking meetings. This is a great way to incorporate movement into your day while being productive.
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Remember to stay hydrated, wear appropriate workout attire, and cool down after your exercise session. Also, be mindful of the time available and choose a workout that fits within your lunch break. If possible, encourage your colleagues to join you for a group activity to make it more enjoyable.

10 Minutes Is All You Need to Be a Stud on the Job

After the commute to work, we settle ourselves in for the day at the office and prepare to get some work done. The morning seems like the most productive time of the day, as many in the afternoon begin to feel sluggish and their productivity suffers all while their brain seems to drift into a fog. That’s exactly why you need to exercise over lunch.

With as little as 10 minutes put aside to exercise over lunch, you can give your brain a boost to put you back into the game of tackling projects and making tough work-related business decisions. Researchers were onto something when they started this study and mentioned, “Some people can’t commit to a long-term exercise regimen because of time or physical capacity. This shows that people can cycle or walk briskly for a short duration, even once, and find immediate benefits.”

Get Your Mind Right and Exercise Over Lunch

Researchers gathered participants and either had them sit and read a magazine or exercise for 10 minutes on a stationary bike (such as one found in a gym or fitness center). After the participants were done with their respective 10 minutes, researchers conducted tests that specifically looked at areas of the brain that are responsible for inhibition and decision-making.

After running through all of the tests, the researchers concluded that “those who had exercised showed immediate improvement. Their responses were more accurate and their reaction times were up to 50 milliseconds shorter than their pre-exercise values. That may seem minuscule but it represents a 14 percent gain in cognitive performance in some instances.” This shows how you can actually benefit from exercise over lunch.

You’re not going to turn into a genius after 10 minutes of exercise, but it will give you an edge on your co-workers. Don’t think it’s worth it? Well, what if you were in the running for a promotion, but so was another person you work with? You’d want to give yourself any little amount of advantage that you could, right? So, still think 10 minutes of your day isn’t worth it? Think of the advance you’d get for the promotion and the position it would put you for your future. Those 10 minutes don’t seem that bad after all, now do they? Didn’t think so.

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Matt Weik

Matt Weik, BS, CPT, CSCS, CSN, is the Owner and Head Keyboard Banger of Weik Fitness. He is a well-respected, prolific writer with a global following and a self-proclaimed fitness and supplement nerd. Matt’s content has been featured on thousands of websites, 100+ magazines, and he has authored over a dozen published books.