If you’ve dragged yourself out of bed early in the morning to log a 5k, but felt like you were asleep by 3 p.m., you may not be a (willing) member of the 5 a.m. club. Even as study after study punts morning workouts as the best time of day to exercise, we’re making the case for lunchtime workouts as a powerful time with its own benefits.
For many of us, getting to the gym at 5:30 a.m. is not an option. There’s the school run, not to mention negotiating traffic to work. But, exercising after work is not always ideal either: come 5 p.m., we’ve had enough and getting home to supper is the priority. The good news is that a midday or lunchtime workout could be a good alternative, with benefits.
The Science Of The Lunchtime Workout
“If we look at an average circadian rhythm for an average person, our body temperature is at its lowest when we wake up and then rises steadily throughout the day,” explains Catherine Viljoen, biokineticist. “By about 10 a.m. we’re on high alert (which is great for work meetings, by the way!), and as we go into the afternoon, we’ve got our best coordination, fastest reaction time and greatest muscle strength. Our muscles are warmer and we could be less likely to injure ourselves as a result. Good news for that midday exercise session!“
Why A Lunchtime Workout Could Be The Best Time Of Day To Exercise
It is a truth universally acknowledged that women are significantly busier and have far more demands placed on themselves than the one-track-minded males. And yes, this is depressing and needs serious recalibration.
With frantic mornings spent preparing lunches, packing bags, and negotiating traffic, morning workouts are easily shelved for “later”. Come evening, women are tasked with making dinner, washing up dishes and getting kids to bed. The later the day becomes, the lower the chance of the workout.
Late-night intense exercise can also interrupt sleep, according to many studies. But we’re not destined to be chained to our chores. For busy women, lunchtime might be the best possible time to sweat it out. Allow us to explain.
READ MORE: How To Lose 1kg A Week: Safe & Healthy Exercise & Nutrition Tips
Midday exercise boosts productivity
By noon, most people’s energy levels start to decline, which impairs decision-making ability, cognition and general “I know what I’m doing” vibes. Positioning a lunchtime workout as *your* best time of day to exercise means you get to recharge and be energised to keep going for the rest of the day – not keel over by 3 p.m..
Exercise helps to release endorphins, which not only improve our mood (happy co-worker = happy office) but also help to reduce stress. If we can manage our stress better, then our ability to be productive, to plan well, to problem solve as well as to remember the simplest of things, will be better too.
Your move: Brisk, vigorous movements are like bolts of electricity for the human body. Recharge effectively by getting explosive: jumping jacks, running, swimming, whatever gets your heart pumping.
Working out during lunch creates a crucial mental break from work
According to a 2023 study published in European Journal of Work and Organizational Psychology, stepping away from your desk, even for just 15 or 30 minutes, and using that time for exercise, serves as an effective mental distancing mechanism. According to studies, the act of breaking up your attention from work is crucial and reduces emotional exhaustion, prevents burnout and refreshes cognitive stores.
Your move: Even if you can’t get a proper workout, a brisk walk around the block and a good distraction (people watching!) will create a critical break your body craves.
READ MORE: Feeling Frazzled? Use These Quick Yoga Poses To Beat Burnout & Biohack Your Brain Chemicals
For metabolic health, a lunchtime workout may be the best time of day to exercise
Allow us to explain. For women struggling with insulin resistance, type 2 diabetes and/or PMOS (PCOS), midday exercise is not only a reprieve, it’s also medicine in action.
Research indicates that moderate-to-high-intensity exercise in the afternoon stabilises blood glucose and improves insulin sensitivity more effectively than morning workouts. Stabilising blood glucose is crucial for mitigating the effects of insulin resistance and metabolic disorders.
Your move: Researchers in a 2023 study in Comprehensive Physiology found that six sets of one minute of exercise at 90% of maximal HR before each main meal blunted postmeal glucose more efficiently than 30 minutes at 60% of maximal HR before dinner. Translation: set the timer for one minute and do intense exercise at 90% of your max heart rate, then repeat for six sets total. Ideas include burpees, sprints, rowing, or HIIT tabata workouts.
The female body is most ‘ready’ at lunch
According to emerging science, women’s core body temperature and hormone efficiency naturally peak in the late morning and early afternoon. This biological window means lower injury risk and a higher power output, since muscle strength is at its strongest at this time.
Your move: Use this time to lift heavy weights and push your max output. Lunchtime CrossFit, anyone?
READ MORE: Walking For Weight Loss: Does It Work? Plus, 9 Tips To Get You There
Make A Lunchtime Exercise Routine Work For You
1. Schedule the time in your work calendar
Take a colleague with you to exercise – you’re more likely to stick to it. Better yet, make it a group hang: a study put adolescents in a daily lunchtime workout on Wii. The kids highlighted that “the friendship and social cohesion they developed with their peers” was the most important influence on their commitment to the session.
2. Pick something you’ll look forward to
Leaving your desk in the middle of the day can be daunting. But it’s important to pick something you’ll find productive. A run around the park nearby, where there’s fresh air, could be the ticket. Or, maybe you’re training for Hyrox – join a gym close by and try a lunchtime session. You’ll come back to the office with a refreshed mind, more energy than everyone else, and ready to smash Hyrox.
3. Be prepared
Pack your gym bag in the car the night before (just remember clean underwear, your training shoes and a towel!) Plan in advance how you’re going to make use of your 30-minute time slot – look on the timetable for classes. Think about how to “construct” your session: 10 minutes of cardio and then 20 minutes of circuit/interval training, for example.
A 30-minute swim is a great option – it’s refreshing and you’re not likely to be getting to the office looking red and worn out – or you could tackle the super circuit, go walking on the treadmill or hit the bike. You can include interval training in your treadmill or bike session.
Remember, if you’re going to exercise over lunch, you still need to eat. Make sure you have a healthy pre- and post-exercise snack.
At the end of the day, the best time to train is the time that suits you and your lifestyle. There are different benefits for exercising at different times of the day. But, if the mornings and evenings aren’t working for you, then let’s work out over lunch.
READ MORE: Feeling Meh? These 6 Athlete-Approved Workout Motivation Tips Will Help
How To Maximise Your 30-Minute Lunchtime Workout
Experts tell us that 30 minutes of moderate-intensity exercise, on most days of the week, is all we need to stay healthy. A 30-minute high-intensity interval training workout is one way of getting the most from a short-duration workout.
Supplement strength training sets or low-intensity cardio bouts with 1-2 minutes of high-intensity cardio intervals such as step-ups, jumping jacks or skipping. The low-intensity bouts will allow you to recover slightly so that you can work harder in the high-intensity bouts. The end result: a greater calorie burn and improvements in overall fitness compared to a low-intensity 45-minute cycle, for example.
Try These Workouts:
READ MORE: 20 Ways To Winter-Proof Your Wellness Routine
Source: https://www.womenshealthsa.co.za/fitness/feed
