Sport during the lunch break: This is how you do it sensibly

Exercising during your lunch break is an alternative for many who lack the energy or time to exercise after work. Here you can find out what you need to consider when exercising during your lunch break.

If you would like to integrate more sport into your everyday life, the lunch break is a good time to do so. Sport is not only important for physical fitness, but also has a positive effect on your mental performance. That’s why exercise during the lunch break is particularly useful. The training session can help you to work more concentrated. According to Harvard Health Publishing, there is a direct link between exercise and cognitive abilities, especially attention.

You can find out here how you can integrate exercise into your lunch break.

Note: Before you start a workout during your lunch break, especially if you are new to a sport, we recommend that you seek medical advice. This way you can clarify any possible risks.

Which sport is suitable for the lunch break?

Sports that require little or no equipment and are short-lived are suitable for sports during the lunch break. Therefore, the following sports are particularly good:

• Jog
• Go for a stroll
• To go biking
• pilates
• yoga
• Workouts with your own body weight (tip: these exercises also work without equipment)

• HIIT workouts (that stands for “high-intensity interval training”)

Maybe there’s a gym or park near where you work where you can run or even have some outdoor exercise equipment available.

This is how you combine sport and work during your lunch break

In principle, you can always do sports. Of course, it’s easiest in the home office, since you have the shower and a change of clothes right there. If your workplace has a shower, you can take a change of clothes with you and shower there. In any case, you should keep an eye on the time here so that you don’t overdo the lunch break. Otherwise, you can wash off with a washcloth at the sink or do some exercise that doesn’t make you sweat a lot. Light yoga, stretching exercises or light strength training are suitable for this.

Of course, it is important that you stick to the times of your lunch break. It doesn’t hurt to discuss your plans with your employer. How you plan your lunch break is of course entirely up to you. Nevertheless, your work environment can limit you. For example, if you work in a production plant with special work clothes, changing clothes alone can take a lot of time. If you have a job in which you work physically, you should also consider whether you have enough strength for the rest of the working day after exercising during the lunch break.

Sport during the lunch break: You should pay attention to this

For sports during the lunch break, of course, all the rules apply as usual. If you feel sick or battered, you should not exercise.

The weather can also throw a spanner in the works. Don’t let rain keep you from exercising. Nevertheless, you should be aware that you will be soaked afterwards and you should therefore always have a change of clothes with you. But even when the weather is good, there are a few things to keep in mind: The midday heat is the most intense. In summer, when the temperatures are high, you should reduce the intensity of your training and drink more water than usual. You can find more information about sport in the heat in our guide: Sport in the heat: What works and what doesn’t.

If you exercise during your lunch break, you should be aware that you won’t have time for lunch. If you have taken food with you and can eat it during work, that is of course practical. Nevertheless, there are jobs in which you cannot eat on the side. Either you keep your workout short enough to still have time to eat, or you skip a big lunch altogether. This is where you should listen to your body and pay attention to what is best for you.

Read more on Techzle.com:

• Eat before or after exercise? Here’s how to do it right
• Is sport on the weekend enough? A study provides answers for “Weekend Warriors”
• Heat and Work: Can I Get Heat Free?