Making a break for fitness
Lunch breaks can be a great chance to top up your fitness and boost your wellbeing. Lynsey Charleston works out some work-break wonders
We all know regular exercise is important, but finding time to do it isn’t always easy, especially if you have a long commute, work irregular shift patterns or have children, or other dependants, to look after.
The answer, though, or at least part of it, could lie where you least expect it, in the very place you think is stopping you getting fit; the office.
Because many of us spend the bulk of our days at work, which for some, can mean hours slouched over a desk or slumping into a chair, with the tea and coffee run the only time you actually leave your seat. Certainly, the latest survey from the Health and Social Care Information Centre (HSCIC) showed men and women average six or more hours of total sedentary time every day, with men more likely to cite work commitments as a barrier to increasing their physical activity, while lack of leisure time was the barrier most cited by women.
But incorporating some exercise into your workday is a great way of not impacting on your time after work, while also helping ‘undo’ some of the damage of a sedentary desk job. An added bonus is it how it promotes the management of stress, improves your general mental health and reduces your risk of heart disease, stroke, diabetes and cancer by up to 50%.
Dr Gavin Sandercock, a senior lecturer in clinical physiology and director of cardiac rehabilitation at the University of Essex, says: “Sitting down all day is bad, so anything else can only be better. Standing up and disturbing the body’s rest makes the energy systems work and blood flow. It’s about breaking up this ‘sitting time’ with some form of movement.”
Not everybody has the luxury of a full one-hour lunch break every day, and your place of work might be miles from a gym. But where there’s a will there’s a way, and even a short break can be turned into a wellbeing-booster if you’re determined.
:: JOG ON
If the gym just doesn’t rock your boat (or there isn’t one nearby), then how about getting outside in the fresh air for a run? If you are close to a park then jog around it, otherwise use the streets (and people) as your playground. Things like benches and steps can be used to spice up your workout and break up the run with various other exercises, like push-ups.
Even a gentle, 15-minute jog can burn more than 100 calories, so you don’t have to be super-fit to reap the benefits, while a faster, 30-minute run could burn four times this amount. Interval running has greater fat-burning benefits than a slow, steady pace and involves alternating sprinting and jogging. If you don’t have a watch, use lampposts to trigger your speed, or put your headphones in and run faster when the beat kicks in. Get your colleagues involved; it’s more fun and will motivate you more – even on those rainy Mondays…
:: WALK THE WALK
We do it every day to get from A to B, yet this simple movement has a range of benefits including releasing feel-good endorphins and improving health and fitness – plus you don’t even need to get changed or showered afterwards. All you need is suitable footwear and off you go. Walking can be an ideal activity for people with injuries or health problems, which might make more vigorous workouts unsuitable, but while it’s gentle, you still getting your blood pumping. Walking at a fast pace burns twice as many calories as a simple stroll, so how much you push yourself is down to you. No matter how time-starved you are, there’s always time for a quick walk around the block – and you’ll feel loads better for it.
:: CLASS ACT
If you are luckily enough to work close to a gym, and don’t mind dishing out on the fees, then fast classes are a popular quick fitness fix for workers, with many offering speedy classes as short as 20 minutes. Classes will vary but tend to focus on HIIT (High Intensity Interval Training). Anser Amado, a Tabata instructor at Fitness First, highlights the benefits: “Why go on the treadmill for an hour, when you can achieve better results in four minutes? This intense workout makes your body burn calories for up to 12 hours.”
:: CLUB TOGETHER
If you work for a big organisation, then why not ask HR what their policies are for a having a trainer or instructor coming to your building to do subsidised classes? If a few of your colleagues are keen, you could be onto a winner. You could organise a Zumba class, yoga or pilates, or aerobics – all great workouts that could fit into a lunch break. Exercise enhances productivity and getting colleagues interacting can help promote team work – so your bosses will benefit too. Plus, being fit and active can reduce your chances of getting unwell, which could mean less days lost to sickness. It’s win-win!
:: STRETCH IT OUT
If you only get very short breaks and getting outdoors is simply not an option, don’t let that be a barrier for taking care of yourself. Even if you only have 15 minutes, find a quiet room and do some gentle stretching exercises. Yoga and Pilates increase flexibility, core stability and strength – and also get your blood pumping around your body. The breathing also benefits your overall wellbeing. There are exercises on YouTube, as well as apps that guide you through the movements. This is great option if you have a high-pressured job or sit at a desk all day and are prone to back problems.
How do you spend your lunch break?
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