We all know exercise is important, but sometimes scheduling the time for it can be a challenge. Luckily, all you need is 15 to 30 minutes and you can fit in fitness on your lunch break or throughout your workday. It may sound strange, but some experts say exercising over a lunch break is one of the best ways to incorporate exercise into a busy lifestyle.

Fitting in fitness during the workday is easier than you might think, you just have to be creative. Here are some ideas:

  • If there is a gym close to your workplace, consider joining and going for half-hour sessions on your lunch break.
  • If you want to break up the fitness routine, consider taking two- to five-minute breaks throughout the day to exercise.
  • Start a walking club with co-workers. During your lunch break, lace up those tennis shoes and take a walk outside together. Having other people who depend on you will help keep you accountable. Plus walking with work friends is a great way to catch up and de-stress.
  • Park in the farthest parking spot. The added distance provides extra exercise every time you walk to your car.
  • Heading to a meeting on the second floor? Get rejuvenated by taking the stairs instead of the elevator. Or make it a habit to use the restroom on a different floor; take the stairs rather than the elevator whenever possible.
  • Walk or stretch during your lunch break.
  • Stand while you’re on the phone.
  • Set a reminder to move throughout the day.
  • Instead of sending an email, walk to your colleague’s desk to chat instead.
  • Change up your commute and bike to work.
  • Conduct a walking meeting instead of sitting around a conference table.
  • Make it a goal to stand for 15 minutes of every hour. Create a DIY standing desk by placing books under your computer monitor and keyboard until they are at a comfortable height for working while standing.

Freshening Up At Work

While working out on your break can be an amazing way to stay fit, it can leave you sweaty and feeling less than fresh. Here are some tips for feeling refreshed for the second half of your workday.

  1. Keep your clothing wrinkle-free. When you change into your workout clothes from your work clothes, make sure to fold your business attire so it won’t be wrinkled when you head back to work.
  1. Stay cool and dry. To avoid coming back to the office overly sweaty or heated, try to stay as cool as possible during your workout. Here are some tips:
    • Drink water during and after your workout.
    • Cool down by applying ice or cold water to your pulse points: wrists; behind your knees; or inside your elbows.
    • Try doing low-impact workouts during your lunch hour and saving more high-intensity workouts for other times.
    • Chill out. One of the fastest ways to cool down is to sit down for a few minutes.
  1. No time for a real shower? Try a faux shower instead. If you have time to take a real shower, props to you. But if you don’t, improvising will work just fine. Here are some ideas that may prove useful:
  • Use a clean towel to help wipe off excess sweat.
  • Try dry shampoo. This handy product can keep your scalp moisture-free. It only requires a comb or brush – no water required.
  • To absorb additional moisture, try dabbing some body powder or baby powder on your feet, back, thighs or underarms.
  • Use baby wipes to freshen up even further.
  1. Reapply deodorant. It may seem obvious, but it can be easy to forget this step. Nobody wants to sit next to a stinky colleague, so be on the safe side and reapply before you head back to your worksite.

For easy access, consider keeping a gym bag in your car or at your workplace with the following items:

  • Towel(s)
  • Sneakers
  • Fresh workout clothes
  • Hairbrush
  • Deodorant
  • Body powder
  • On-the-go facial cleanser wipes
  • Perfume or cologne
  • Dry shampoo
  • Sample size products