Taking a break from work isn’t just healthy, it can boost your performance at the office, according to research published in the journal Human Resource Management. In the study, employees who exercised during lunch got more work done and used up fewer sick days than their colleagues who didn’t.
A midday meal that is consumed around the middle of the day, lunch typically varies by culture and region. In the United States, adults often go out to eat a quick, casual meal, which may include an over-sized sandwich or grilled chicken and salad, soup and bread, tacos and burritos, sushi and bento boxes.
The best time to eat lunch is when your body tells you it’s hungry, says Cynthia Sass, RDN, CSSD, an NYC-based nutritionist who specializes in performance nutrition. But “it’s important to keep in mind that your hunger cues will be different if you eat something too big at breakfast or skip it altogether.”
If you have a hard time keeping up with breakfast and lunch, start the morning with a protein-packed drink or small snack like hard-boiled eggs with fruit, a piece of whole grain toast and peanut butter, or oatmeal. “This will help ensure you eat a reasonable size lunch at an even pace,” Greene says.
In addition to refueling your body, a good lunchtime workout can reduce stress levels, improve mental clarity and increase energy, notes CNBC. If you’re pressed for time at lunch, try doing some jumping jacks or squats while you eat or sit in your car to get your blood pumping and heart rate up. Alternatively, grab a set of weights and do a few sets of reps during your break.
Getting away from your desk for lunch can also give you a chance to recharge your battery and catch up with friends, colleagues or family. Whether you call them on the phone, meet for coffee or eat with them in person, it’s an opportunity to socialize and get away from work.
Another way to recharge is to step outside during your lunchtime break, says Greene. Getting some fresh air and sunlight helps you absorb vitamin D, which is linked to reduced cancer risk, increased immune function and better sleep quality. “Even a five- to 10-minute walk can be beneficial,” she says.
Make sure to pack a nutritious, tasty lunch that will keep you full until dinnertime. Stock your refrigerator and pantry with healthy foods so you’ll have options on hand, such as grilled chicken and broccoli in a wrap or a bowl of rice, veggies and smoked salmon.
If you need to eat on the go, pack foods in portion-controlled containers or plastic bags. If you’re planning to bring hot food, invest in some insulated thermoses or use microwave-safe containers that will hold warm food safely until you’re ready to eat. And don’t forget a container of water to stay hydrated, says Greene.