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Fitting A Workout Into Your Lunch Hour

19 January 2022

With a hectic work schedule, you may be wondering how you can fit exercise into your daily routine. We all know the importance of daily exercise for keeping both our mind and body healthy, but sometimes a regular workout can seem unachievable. Workers are increasingly using their lunch hour to squeeze in a daily workout and enjoy the benefit of the endorphins released during exercise. Working out during the day will not only keep you fit and healthy, but it will also improve your productivity and concentration at your desk. That dreaded afternoon slump will be a thing of the past. As a bonus, you won't be sitting at your desk reaching for a snack. If you are not an early bird and find yourself too exhausted in the evening to commit to a workout, your lunch hour may well be your only option.

So, how do you fit in a workout during your lunch hour? Here, we provide you with some practical tips for making the most of your lunch break.

1. Make Sure You Are Prepared

Preparation is key when you only have a limited time available for your workout. Make sure you pack your gym bag the night before and include everything that you may need to make your workout a success, including a towel, a water bottle and your favourite gym clothes. You may also want to throw in some dry shampoo as a quick and effective way of freshening up your hair post-workout. If a shower isn’t possible baby wipes can be a pretty effective substitute to freshen you up for the rest of the day. If everything is ready to go, you will have no excuses.

Pencil your workout into your calendar to make sure that you don’t schedule any important meetings during this time. If your lunchtime workout has been planned into your day, then you are more likely to complete it.

2. Plan Your Workout

By planning your workout sessions carefully, you will be able to use your precious time resourcefully. Certain exercises, such as circuit training and high-intensity interval training, or HIIT sessions, ensure that you achieve maximum results in a limited amount of time. If you are unsure of the best exercises to include in your workout, you could consult with a personal trainer. They may be able to devise a tailored workout programme for you.

If you are looking to complete your session at a gym, make sure that it is local to your workplace. Ideally, it will be a short 5-minute walk or drive away from your office. You do not want to waste precious time commuting to and from the gym. If a gym is not your thing, then you may prefer to venture into the great outdoors and map out a bike ride, a run or even a gentle walk.  

3. Consider Trying Out An Exercise Class

If you fancy a bit more structure to your routine, why not try out an exercise class at your local gym. Classes are usually scheduled throughout the day, so the chances are you will find one that fits in with your schedule. With many to choose from, you are sure to find something that appeals to you. You could even try rounding up a few of your work colleagues and trying out a new class together.

4. Fuel Your Body

If you are working out during your lunch hour, you will need to plan out your lunch carefully. Confusion over when to eat can put many workers off exercising during their break. With a post-exercise shower to consider, when do you find time to eat your food? While it may be tempting to skip your lunch to fit in your workout, you must eat a nutritious meal to fuel your body.

You have several options when it comes to fitting in your lunch:

  • Eat your lunch at your desk, either before or after your workout. If eating before your workout, you should leave at least an hour before you start exercising. You may find it easier to eat a large snack an hour before your workout and then eat the rest of your lunch after.
  • Meal prep the night before, packing a lunch that is both nutritious and filling.
  • Grab a healthy lunch at the gym, you may even benefit from reduced member prices!
  • Pack a smoothie or protein shake to fuel your body on the run.

Hopefully, these tips have inspired you to get up and moving during your lunch hour. If you find you just can’t leave the office, for whatever reason, then you could always try some office-based exercises to get your heart pumping and your blood flowing. A quick internet search will bring up several routines that you can try from the comfort of your desk.