Well, it’s time to drastically change how you approach your lunch hour.First, you need to get into the routine of packing healthy, energy-filled foods — and combining that with a quick, lunchtime workout. Below are some easy lunch suggestions to get you started and three exercises that require no equipment and hardly any space.
1. Here are a few healthy lunch options that are easy to put together the night before:
Whole wheat tortillas: Fill them with hummus and avocado.
Rice paper: This is a great alternative to tortillas and can be filled with delicious vegetables.
Whole wheat bread (Ezekiel bread is a great option): Spread some almond butter on the slices.
Low-sugar Greek yogurt with fruit
Veggies dipped in hummus
An apple with low-sodium string cheese
Be sure to drink water during lunch as well. Unsweetened iced tea or adding fruit to your water are also healthy options.
Keep these words in mind when shopping for your lunch: low-sodium, low-sugar, and reduced carbs. Also, if you’re going into work with a packed lunch, don’t put it in a boring brown bag. Buy yourself a really nice lunch box and advertise your healthiness!
2. Here is a quick list of workouts you can fit into your lunch hour:
These are all designed to get your heart rate up and provide you withstrength training within 30 minutes. Walking for your warm-up is a great way to start; however, your new goal is to get to the point of jogging for the whole warm-up/cool-down period.
Walk/jog around perimeter of building for 10 minutes
30 seconds of squats
30 seconds of push-ups (on knees if needed)
30 seconds reverse lunge on left leg
30 seconds reverse lunge on right leg
30 seconds triceps dips on a chair/curb/bench/picnic table
1 minute plank on hands
30 seconds side plank on right elbow
30 seconds side plank on left elbow
Rest briefly and repeat two more times without initial jog, hydrating throughout
5-minute cool down, slow jog around the building
Here is another option:
Walk/jog for 10 minutes
1 minute of jumping jacks
30 seconds of squat and jumps
1 minute of sit-ups
30 seconds of jumping lunges
1 minute plank on hands
30 seconds of high knees
1 minute of mountain climbers
30 seconds of push-ups (on knees if needed)
Repeat once without initial warm-up
5-minute cool-down, slow jog around building
Or if you bring your jump rope …
Jump rope for 2 minutes
1 minute of squats
Jump rope for 2 minutes
1 minute of push-ups (on knees if necessary)
Fast jog for 2 minutes
1 minute of bicycle crunches
Fast jog for 2 minutes
1 minute of lateral lunges (30 seconds each side)
5-minute cool-down
This isn't an all-or-nothing proposal. If all you can manage is a quick 10-minute walk around the block and a few of these moves — that's okay! Work up to one of these full workouts over time. Try to get a co-worker to join so you can motivate each other. Remember to hydrate before and after your workout — no matter how long it is!
0 Response to "Sneaky Little Ways To Get Healthier ,No Matter How Much You Work"
Post a Comment