Being stuck in the office all day can indeed make it challenging to find time for exercise. Many people try to squeeze in a workout during their lunch hour, a precious bit of time that’s just about an hour long. Let’s explore the best ways to exercise during a healthy lunch break.

Is It Okay to Exercise During Lunchtime?

The main characteristic of lunchtime workouts is that the time is strictly limited. Unlike exercising in the morning or after work in the evening, when you can more flexibly manage your time, lunchtime workouts must be completed within the officially designated lunch hour set by the company, making time management a bit tricky. The advantage is that you don’t need to carve out extra time from your personal schedule for exercise since you can incorporate it into your workday. However, the drawback is the limited time available, which could potentially lead to overexertion.

Trying to fit both eating and exercising into lunchtime often results in hurried meals or eating hastily, which isn’t ideal. Eating quickly and then immediately exercising can redirect blood flow from the digestive system to the muscles, potentially causing indigestion or a feeling of bloatedness. Over time, this pattern could lead to chronic indigestion. If you’re planning to exercise during lunch, a better strategy might be to have a hearty breakfast, exercise on an empty stomach, and then eat a light meal like a sandwich after exercising.

Healthy Lunchtime Exercise Tips for Office Workers

Considering the intensity of the workout is also crucial during lunchtime, given the limited time. It might be hard to properly warm up before and cool down after exercising, and since things can feel rushed, it’s okay to dial back the intensity a bit. Keep this in mind as you check out the following exercises that you might like.

Tips for Office Workers Who Walk During Lunchtime

According to a 2021 survey by JobKorea and AlbaMon about how office workers use their lunchtime, 49.3% enjoy a light walk after eating. Many people track their steps with smartwatches or phone apps.

Using a rewards app that gives you rewards based on your step count can make your lunchtime walks even more rewarding, letting you take care of your health and earn a little something on the side. Cashwalk is a popular app for this, but these days, other services are also rolling out step count rewards, so check if any apps you use have a pedometer rewards feature. Some include JungKwanJang(Korean Red Ginseng Corp.) CareNow, Samsung Securities Monimo, Toss, and H point.

Tips for Office Workers Who Do Cardio Exercises During Lunchtime

When you think of cardio, outdoor running is probably the first thing that comes to mind. However, pulling off a run during your lunch break requires a few stars to align. You’d need to either come to work in running-appropriate clothes or have a place at work where you can change, and there should be a suitable park or riverside nearby to run.

If outdoor running isn’t feasible, an alternative is using a treadmill at a nearby gym for an indoor running session. Even if you walk for the same 20 minutes, starting with a 10-minute warm-up at a slower pace before moving on to 10 minutes of faster walking can help prevent injuries and maximize the workout’s effectiveness.

Tips for Office Workers Who Do Weight Training During Lunchtime

Similarly, when doing weight training during lunch, focusing too much on lifting heavier can increase the risk of injury. It’s better to manage the intensity by doing several sets with weights you can comfortably handle and focusing on exercises using lighter equipment like dumbbells.

Given the importance of consistent and manageable weight training, when looking to sign up for a gym close to work, prioritize proximity over fancy facilities. 

If weightlifting seems daunting, Pilates can be a great alternative for building strength. Especially in business districts like Gangnam, Yeouido, or Pangyo, you’ll find as many Pilates studios as gyms, offering a variety of classes that fit into a lunch hour. If there’s an option for a trial class, definitely give it a try to gauge if the intensity suits you before committing.

Let’s Not Overdo Lunchtime Exercises

Finding the right exercise routine without overdoing it can significantly improve your quality of life. You might find yourself feeling refreshed post-workout and more efficient in the afternoon without the need for coffee. While a coffee break with colleagues is valuable, why not infuse some days of the week with energy by incorporating exercise into your lunchtime routine? You might just fall in love with the benefits of lunchtime workouts.