Exercise is the elixir for many of life’s challenges – it reduces stress, increases energy, and helps you sleep better too. The latest federal government guidelines recommend 30 to 60 minutes of exercise on most days to maintain or improve your general well-being.

That’s a tall order given today’s busy schedules. But fit a little fitness into a few of your lunch breaks, and you’ll soon reap the rewards of a more active lifestyle. These simple strategies can help you get the most of your limited lunch hour.

Combine and Schedule

Multitasking has its benefits in the office and in the gym. Get maximum benefit from limited time by combining cardiovascular exercise with strength training. For example, hop on a cardio machine for ten minutes, weight train your upper body for ten minutes, then stretch. Alternate between upper and lower body weight training exercises each time you workout to get a full body benefit by the week’s end. If you’re not sure how to get the most for your time, book a few sessions with a personal trainer. They can design a workout to fit your body and your time. Also, check out the facilities’ schedule of classes. Many gyms have shortened noontime instructor-led classes designed to fit into a limited schedule.

Exercise buddies keep each other motivated and dedicated. Entice a coworker to join you. You can brainstorm new ideas and build better business relationships, too.

A Practical Bag

Keep a gym bag with shoes and toiletries at the office and have an extra, lighter bag to carry your workout clothes to and from home. Likewise, bring your lunch on workout days to save time. Include a pre-workout snack, such as a banana or handful of raisins mixed with nuts. If you’re starving at noon, it’ll be too easy to skip the workout. A well-timed smart snack an hour before your workout will give you the fuel you need and reduce the hunger excuse.

No Gym? Bring It In

You don’t need a lot of space to exercise efficiently. Get a yoga mat and a resistance band and you’ve got your own in-office workout. Resistance bands offer an endless array of strength-training and stretching options. They can be done standing, sitting, or lying down. These bands are inexpensive and most come with step-by-step workout routines.

Many exercises can be done without any equipment. Think calisthenics: push-ups, sit-ups, squats, and jumping jacks. Good form, precision, and control are key. Even stepping away from the computer for a few minutes to stretch out your back can help reduce stiffness. A few side stretches and spine twists work wonders.

Some companies bring in personal trainers during the lunch hour to help employees experience the benefits of a quick midday workout. A savvy trainer can give you a full body workout in just 30-minutes – leaving you time for lunch and errands. If your company doesn’t provide the service, gather a few colleagues together and hire a trainer yourselves. Splitting the cost can make the session affordable for everyone. All you need is a conference room or other open space.

Exercise decreases your risk of heart disease and other conditions, such as colon cancer, diabetes, osteoporosis, and high blood pressure. And if that’s not enough, exercise makes you happier and more productive in the office as well.

What else can you do to add more activity to your work day?

Plenty! The American Heart Association and the American College of Sports Medicine offer these simple ways to get active at the office:

• Stand while talking on the telephone.
• Walk down the hall to speak with someone rather than using the telephone.
• Get off the elevator a few floors early and take the stairs the rest of the way.
• Participate in or start a recreation league at your company.
• Form a sports team to raise money for charity events.
• Join a fitness center or a local Y near your job. Work out before or after work to avoid rush-hour traffic or drop by for a noon workout.
• Get off the bus a few blocks early and walk the rest of the way to work or home.
• Walk around your building for a break during the work day or during lunch.

Writer and Pilates Instructor JoAnn Milivojevic offers lunchtime Office Pilates to Chicago companies large and small. Designed to counterbalance the effects of sitting, the 30-minute full body workout is done standing up – no need to change clothes or lie on the floor! For a free demo contact JoAnn at .(JavaScript must be enabled to view this email address), or visit www.JoAnnMilPilates.com for more information.