The Benefits of Exercising during your Lunch Break
TheNational Health and Examination Survey (NHANES)estimates that 33.8 percent of the U.S. population is obese, while 17 percent of children and adolescents between 2-19 years are obese. In addition, in 2010, all U.S. states had a prevalence of obesity more than 20 percent. So, Americans carry more weight than they should as a result of consuming huge portions of high-calorie foods combined to a sedentary lifestyle that does not promote exercising. This makes physical activity at workplace mandatory along with healthier dietary habits.
The following are the benefits of exercising at work during your lunch break.
1. Walking
Walkingcan significantly reduce the risk of cardiovascular disease, stroke and diabetes because it lowers your blood pressure. By walking for 30 minutes daily on your lunch break you may lose 150 calories a day, thus increasing the number of calories your body uses and controlling your weight. Of course, how much calories you may lose depends also to your body type and your overall weight. Generally, a person who weighs more would burn more calories by walking and exercising vigorously than a person who weighs less. In addition, walking protects you against cancer, bone fractures and arthritis pain. You can walk in the parking lot, around the building or around the block at the pace of your preference.
2. Stair climbing
If you have a really tight schedule and you cannot get out of the office, walk up and down the stairs.Stair climbingis an excellent cardiovascular exercise that increases your endurance, stamina and posture. By caring your body up and down the stairs you actually get your heart pumping and you body using oxygen. By climbing up the stairs your muscle system is reinforced, while by climbing down the stairs you train your body’s ability to control force and speed deceleration. Even better, stair climbing can be practiced in your office building or at the park.
3. Jogging
Jogging at the park near your office building for 30 minutes a day is a great way to release endorphins into your brain and increase your mental strength.Joggingcombines both aerobic and anaerobic systems, providing your body with great fitness and increasing endurance. In fact, jogging lowers your blood pressure, increases the good cholesterol (HDL) and reduces the risk of heart disease and cancer. In addition, jogging acts as a defense against diabetes, strengthens your immune system and offers you a better night sleep.
4. Swimming
Swimmingprovides a wide range of mental and physical benefits. First of all, it reduces the stiffness in your arthritic joints and puts much less pressure on your joints while exercising in the water. Therefore, the impact on your muscles, joints and bones is significantly less than when walking or jogging. In addition, exercising in the water strengthens your muscle system and reduces the risk of cardiovascular diseases by strengthening your heart. Besides, swimming raises your spirits and leaves you with a positive feeling.
5. Stretching
Stretching your musclesallows you to reduce muscle soreness and enhance the range of movements in your joints. Especially, if you have recently suffered an injury, post-exercise stretching can ensure that your muscular system is coordinated and your tendons are working effectively. In addition, stretching increases blood circulation and your energy levels.
In conclusion, exercising during lunch break provides you with an accumulated effect of positive feelings and euphoria. After exercising, you feel better, you can think clearer and you can perform better at work. However, it is not only about the length of your workout, but also about the intensity.Research suggeststhat by exercising 15 minutes more intensively can get you the same results of 1 hour moderate exercising.
