There are a number of reasons why we should all exercise regularly: long-term health, practical fitness, the joy of it. However, workplace productivity rarely makes the top of the list. In fact, working out is proven to enhance workplace ability. As said by Dr. Nguyen, “exercise will optimise information consolidation in the brain via a myriad of hormonal responses, resulting in increased volume in a region called the hippocampus.” This makes you better at absorbing new information, which in today’s business culture is an essential task.

Anytime is good, but if done in the middle of the day during a lunch break, a workout can be very beneficial. However, there are three rules that you must follow:

  1. Go too light. Seriously, the worst result is when you workout too hard then feel drained for the rest of the day. By going too light, you come back to your work with a boost of energy, and stay motivated to workout the next day.

  1. Keep it short and simple. You want to make a routine in advance so you don’t have to plan each day. This saves mental energy for the rest of your workday and decreases the amount of time you need to spend at the gym.

  1. For most people, interval training will do the trick. This could be sprint sessions on a stationary bike, kickboxing rounds, or flat out laps in the pool. Of course you can do other activities depending on your background and skill level, what matters is that you get the body moving to give your mind a rest from work.

An additional benefit of working out during your lunch break is that it will ensure that you have a healthy appetite. It is very easy to get into the habit of eating low quality foods when you are at your desk. By adding a workout to your day, you will need quality food or feel miserable, which is a powerful motivation to eat well. If you do this, the combination of enhanced cognitive ability from exercising and nutrient rich food will keep you sharp for the day.