Enjoying a lunchtime workout!
Photo: Goldiewolf: http://bit.ly/1WNnkAa /CC

9 Easy Ways To Fit A Workout Into Your Working Day

Fitting in Workouts


Integrating physical activity while at work or commuting can seem like a bit of a challenge. It might even seem that exercise might distract workers from the job at hand, but a Swedish study (in the Journal of Occupational and Environmental Medicine) from 2011 suggests that actually, exercise at work boosts employee productivity


The study “shows that it is possible to use work time for exercise or other health-promoting measures and still attain the same or higher production levels”

So there is a benefit for lunch time exercise for both employer and employee.


Increased Productivity


The researchers behind the study went on to say "This increased productivity comes, on the one hand, from people getting more done during the hours they are at work, perhaps because of increased stamina and, on the other hand, from less absenteeism owing to sickness…"


So fitness helps you to get more done, and helps you to be healthier – this surely can only be a good thing.


We’ve compiled a list of 9 ways to get you moving and to improve overall fitness at work. Tell us if you have any other tips to add to the list:


Our Top 9 Tips


  • 1) Go for a walk – this most simple of tips seems to evade many people who do everything at their desk – work, eat, talk, browse the news. Start to get out and about this year – Experts agree that pretty much the best thing anyone can do for their health is not to take aspirin or other medication, but to take a half an hour walk a day. A daily walk can do wonders for one’s health, according to experts. Make it a brisk walk and get the extra benefit!


  • 2) Time saver – if your workout was not too intense, you can save time and skip the shower - use wet wipes, a towel and dry shampoo instead. (Women’s Health)


  • 3) Change your commute – make the leap to cycling or walking to work. If this is not feasible, try parking your car further away from work or get off public transport a stop earlier and walk the rest…


  • 4) Use the gym at work – if you are one of the lucky ones to have a gym on site at their workplaces, then take advantage! One of the main benefits of having a gym on site is that you can fit in eating lunch, a work out and a shower in one lunchbreak, as you don’t have to leave the building.


  • 5) Stretch when at your desk – neck, shoulder and back pain are common in sedentary office work. You should get up and move about every 30 mins or so. See this article for more tips: .


  • 6) Stand when talking on the telephone – This promotes exercise, and gets you moving. (NHS Choices)


  • 7) Use a pedometer – making a note of your walking habits, or alternatively using an app, is a great way to walk more, get motivated, and set and smash goals.


  • 8) Have a swim – Your local gym might be the only place that has a pool nearby, but it could be an option to take a swim during your lunch break once a week. If you’re struggling to fit it all in into an hour, just say to your manager that you will stay late or have a short lunch the next day.


  • 9) Take a lunchtime fitness class – generally only applicable if you work in an inner city office, especially London. These lunchtime workout sessions typical last half an hour, and in a high intensity session you can burn 1000 calories. There are many types of session, from Zumba to Step. See here for more ideas.