In principle, lunch break exercises seems like a brilliant idea—you’ve got an hour of free time right in the middle of the day, so why not try to get in a fast workout? You won’t have to wake up early to fit one in before work, and you’ll be able to head straight home afterward. A win-win situation! In addition, an active body helps you to achieve a sharper mind, which means better productivity in the workplace.
However, the thought of having to head down to the gym, change out of your officewear and into active wear, and driving back to work after a tiring workout may sound troublesome and unattractive to some.
Today, we look at some simple workouts you can do during that short lunchbreak of yours to keep your mind and body healthy and active!
1. Bodyweight squats
Bodyweight squats are associated with a wide range of benefits including:
- Toning your butt and overall body
- Burning fat and speeding weight loss.
- Improving your posture.
- Enhancing circulation.
- Improving your flexibility.
- Keeping your lower back strong.
To do a squat:
- Start standing with feet slightly wider than hip-width apart.
- Sit your butt back into a squat, without letting your knees go past your toes.
- Make sure your weight is in your heels, and keep your chest up.
- Do for as long as you feel comfortable!
Planking is the way to go if you really want to tighten up a your core. Besides, it’s easy to incorporate planks into your day. What you’ll need is some open space and at least two minutes of free time. If you can get your teammates to join in, it might turn into a fun and friendly plank competition!
Holding a plank for one minute at a time can help with building up you core strength.
To do a plank:
- Get into forearm plank position.
- Ensure your elbows on the ground directly underneath your shoulders with your feet hip-width apart.
- Make sure your back is flat and your head and neck are in a neutral position.
- Drive your elbows into the floor, and squeeze your quads, glutes, and core.
- Inhale through your nose and exhale through your mouth.
3. Chair dips
If your office chair has wheels, please find one that does not to do this next work out! Chair dips are also called tricep dips because they work the tricep muscles in the back of the upper arms. They are the most powerful exercise for this muscle group.
You should try to do 10 to 15 repetitions of this exercise per set.
To do a chair dip:
- Use your elbows and forearms for support, get your butt and torso into mid-air, and balance the bottom half of your body on your feet (flat on the ground).
- Bend your knees, and move your body up and down.
- You should feel the most pressure on your thighs.
Workout at work
These three simple exercises can easily be incorporated into your work day. Grab a colleague to do them with you and work your way to better health today!