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Recharge your batteries without guilt. If others work through lunch, it’s their (unhealthy) choice. Be efficient enough to take a well-deserved break.
If possible, seek out green space or water views: tests show this may lower blood pressure and muscle tension. Being outdoors stimulates “alpha wave” brain activity to relax your mind. A little safe exposure to sunlight (protecting eyes and skin) provides vitamin D to improve your mood, bones and immune system.
Walking is good for your heart, improves balance, strengthens joints and burns fat: see the website www.ramblers.org.uk to learn more. Try this method: first stand tall, pulling your navel in slightly. Focus 5 metres ahead and relax your shoulders. Bend your elbows about 90 degrees. Lead with your heel and move your arms in opposition (left arm forward, right arm back and vice versa). The propelling motion of your arms helps you work chest, arms and back at the same time.
A great way to combine fitness-boosting and stress-busting benefits. Its brevity doesn’t matter if it invigorates (e.g. a lunchtime class or quick circuit). You’ll be buzzing and productive all afternoon. Tests by Bristol University confirmed that lunchtime exercise significantly improves team spirit and productivity.
Stand in front of a broad desk edge with your back to it. Grip the edge with your hands behind you, resting on your lower palms. Extend your joined legs in front of you and squat down a touch (bend elbows and lower yourself). Feel the stretch invigorate you.
It’s cheaper and healthier to take your own lunch to work. Avoid high fat spreads and mayonnaise in sandwiches. Go for lean fillings (e.g. chicken, salmon, low fat cheese) and cram in lots of salad. Add chopped herbs, spices and natural ingredients (e.g. lemon juice) for flavour, not salt. Include healthy snacks and fruit.
Oily fish or seeds can improve concentration. Pulses, vegetables and slow release carbs also stimulate. Let your common sense guide you to choose a lean, well-balanced and satisfying lunch. It’s not always possible: if this is the case, relax and make up for it later.
Stress inhibits digestion. Eat slowly in a relaxed setting (preferably not your desk) to avoid producing toxins in your stomach. Slow chewing makes your food easily digestible: cut it into fine pieces in your mouth. Your healthy digestive system is key to your overall vitality. Studies in Japan, the US and France have confirmed the benefits of slow eating, including a lasting feeling of satiety after each meal.
There’s a barrage of evidence confirming the benefits of a short afternoon nap (as little as 15 minutes). Studies by Harvard School of Public Health, NASA and others show that napping improves alertness, stamina and creativity as well as reducing stress.
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