If your lunch break gets boring, spice it up with a mid-day workout. A brief exercise session could be what you need to make the second half of your day better than the first. What should your routine look like? Here’s a guide to exercising without sacrificing work.
5 Exercises for a Lunch Break Workout
Bringing a power rack to your office may be difficult, so the exercises should be simple. What if you need a lunchtime workout with no time for a shower? Here are five ideas for your new break routine.
1. Do Dips at Your Chair
The first exercise doesn’t require traveling away from your desk. Use a stationary chair to do tricep dips and engage your arm muscles. This exercise works by extending your legs and placing your wrists on the chair. Dip your body close to the floor without touching it and return to the starting position. Chair dips are terrific for toning your arms and getting a quick workout.
2. Pedal a Desk Stationary Bike
Cycling is excellent exercise, but what if you don’t have a commuter bike? Place a miniature stationary bike under your desk and exercise during your break. This equipment makes your lunch break workout easy because you can hide it in your office. Quietness is another crucial benefit because you can make minimal noise and get quality exercise. These cycling machines are also fun to use during the workday.
3. Trek up and Down the Stairs
If your building has multiple floors, take advantage by trekking up and down the stairs. This exercise is easy because you need no special equipment or techniques. Plus, you get a solid cardio and muscle-building workout with each ascent. Stairs don’t cause too much sweat, so they’re great if you want a lunchtime workout and have no access to a shower.
4. Try Yoga With Co-workers
You don’t have to do your lunch break workout alone, so gather your co-workers for a yoga session. This exercise is just as good for your mind as it is for your body because it requires intense focus. Experts say yoga helps your body find peace and relax despite work’s surrounding stressors. You also get improved nervous system function because of the breathing exercises.
5. Walk in the Park
Another out-of-the-ordinary workout idea is walking in a nearby park. This stroll lets you be in the sun and breathe fresh air from Mother Nature. Your body and brain appreciate getting away from the four walls of work, especially when the park has accessible trails. Ask your colleagues to join you, as experts say walking paths encourage group exercise and pleasant conversation.
5 Benefits of Working Out at Lunch
Even brief exercise makes a significant difference in your day. Here are five benefits of taking a workout break during lunch.
1. Relieving Stress
Does work stress you out in the morning? Use your lunch break to exercise and burn stress away. Working out helps your body release endorphins and mitigate cortisol levels, thus making you feel better afterward. The American Heart Association says regular physical activity releases stress and gives you more energy and stamina for the rest of the day.
2. Enhancing Focus
While workouts can make people sleepy, they can provide the energy needed for the rest of the day. Exercise makes you think clearly because your body sees increased blood and nutrient flow to your brain. Additionally, consider your lunch break fitness routine and how it breaks up the day. Break up the monotony and make your day more exciting with a workout.
3. Boosting Creativity
Creativity is an essential skill regardless of your job. You need ingenuity to solve problems in finance, manufacturing, business and health care. How can you boost your creativity? Get a solid workout during your work day. A 2020 study found a positive association between bodily movement and creative performance, so stand up and exercise during your lunch break.
4. Preventing Diseases
Regular exercise positively impacts your body by reducing the risk of diseases as you age. Working in an office can create a sedentary lifestyle, so getting up and active is critical for your body. The benefits start with your heart, as seen in a 2024 study. Researchers found physical activity reduces the risk of cardiovascular diseases in middle-aged and older adults.
5. Social Opportunities
Do you have co-workers you regularly eat lunch with? Ask them to join you in your workout routine because of the social opportunities. Gathering colleagues for exercise can improve work morale and productivity by reducing stress and increasing focus after the break. You get great conversation and networking opportunities as you break a sweat and get active with your friends.
Taking Advantage of the Lunch Break Workout
If you want to stay productive during your lunch break, exercise is an excellent way to do it. Mini workouts make your day more exciting and bring surprising health benefits. Make fitness a part of your lunch break routine and try different exercises weekly. Encouraging your colleagues to join could make the workout even more enjoyable.
