Getting fit during lunch

Since almost 95 percent of the American workforce sits behind a computer for several hours a day, it is no wonder why obesity is a rising concern. Employers have started wellness programs to help their overweight employees trim down and get healthy. If you work all day and you just don't have time to exercise, it is time to toss that excuse out the window and start a new routine. You can get fit during lunch, even if you only have 20 minutes. Here is how you can do it:

First, if you don't bring a lunch with you, walk to a restaurant that is at least 10 minutes away from your building. Ten minutes of walking can easily help you get in a half-mile walk everyday. Select healthier lunch options like chicken salad and sandwiches over greasy hamburgers and French fries. Before you walk to the restaurant, take a couple minutes and stretch out your legs. This will really help your muscles if you aren't used to exercising. If you can walk for at least 20 minutes, you should notice an increase in your heart rate and you may even sweat a little bit. It may not seem like a big deal to you now, but walking for 30 minutes a day will put an extra 5 hours onto your lifespan.

Second, this brings us to our second lunch time exercise routine, stretching. Yoga and Pilates are all about stretching your muscles to strengthen them. Simple stretches can help your muscles and reduce blood clots, especially for those employees that sit all day long. Some easy stretches you can do while you are in the office consist of toe touches, lunges, hamstring stretches, calf stretches, shoulder rolls, triceps stretches, and abdominal stretches. If you have access to an exercise ball, use it. Exercise balls are great for stretching and you can even perform some simple exercises like crunches while you are on it.

Third, before you eat lunch, walk for 20 minutes or do something physical. If you can burn calories before lunch, you won't be as hungry and this can help you consume less. Try eating an energy bar with a protein shake for lunch instead of eating a bigger meal. Just make sure you don't skip lunch and make sure your body is still getting all the calories it needs to function properly.

Fourth, ask for a lunch break extension. Most employees get about 45-60 minutes for lunch. This is plenty of time to eat your lunch and exercise for at least 20-30 minutes. If you don't like to do a big workout during your lunch hour, stick to basic ones like walking and stretching. It is also beneficial to ask for a lunch break extension once and awhile. During this extension, make time to visit the gym and run on the treadmill, lift weights, go swimming, or take an aerobics class. You need to burn a lot of calories during this time, so you should allow yourself enough time to change and shower before you return to the office. Since you can't take a big lunch break everyday, make sure you keep up this routine on the weekends and your days off work.

Fifth, the final lunch time exercise is to eat nutritiously. This may sound like an easy task, but you will be surprised to see all the junk food you eat at the office. Count how many sodas or cups of coffee you consume along with the little snacks like a bagel, doughnut, small bag of chips, or a candy bar. Replace your caffeine intake with water or Gatorade. Replace your other snacks with fruits and vegetables and stay away from the afternoon "coffee run" to 7-11 where it's easy to grab a candy bar and a doughnut.