The Healthiest Way to Spend a 30-Minute Lunch Break Written by Fitness Professional and Move More Fitness Expert, Kasey Shuler
Move More Fitness Expert, Kasey Shuler
If you only have 30 minutes for alunchbreak, here's how to use each minute towards a healthier and more productive you:
The night before:After dinner, store leftovers in a glass container forlunchthe next day. Aim for half of your meal to be fibrous veggies, part protein, and part complex carbohydrates. Make sure to grab utensils and a reusable water bottle.
12pm-12:03 pm:Fetch yourlunchfrom the fridge. If you are an extrovert, invite a coworker to sharelunchtogether. If you are an introvert, you may need this time alone to recharge. Find a place to sit outside and soak in the sunshine. If this is not an option, find a sunny window. The rays from the sun will boost your mood. Drink a whole glass of water on your way.
12:03pm-12:15 pm:Before you chow down, take one deep breath through your nose and out your mouth through pursed lips. Breathing through your nose warms and filters the air, while the resistance on the exhale has the potential to increase oxygen saturation.
Slowing down the body beforehand sets the pace for the rest of the meal and allows for greater nutrient absorption. Begin with an attitude of thanksgiving, shifting your thoughts towards a positive perspective, no matter what kind of morning you have had.
Eat mindfully: chew slowly and savor the taste with your mouth, take in the aromas of the food with your nose, listen to crunching sounds with your ears, and feel the weight of the utensils in your hands. Utilizing all the senses helps you focus on your food and trigger you to stop eating when you're satisfied, not when the plate is clean.
12:15pm-12:25 pm:Finish up yourlunch, fill up your water bottle, and head outdoors for a walk while you drink the remainder of your water bottle. Low-intensity exercise like walking helps aid digestion and prevents the post-lunchenergy slump.
12:25pm-12:30 pm:Now that your muscles are warm, performfull body stretchesto keep your body mobile and increase blood circulation and send more oxygen to your brain.
Head back to your desk, refreshed and ready to conquer the rest of your day. But remember, walking around the office and stretching are not just reserved forlunchbreaks. Set an hourly timer to remind you to repeat the stretches, get up, and move around to keep your body from stiffness and your brain from overload.
You could find yourself walking over to your coworkers desk instead of shooting an email. She may ask you why you're still smiling, and you will invite her to join you on your nextlunchbreak.