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Rollerblading to your workplace or during lunch breaks can be an excellent method to incorporate exercise into your day. However, ensure you avoid appearing sweaty or breathless in front of colleagues or supervisors.
Hemera/ThinkstockWhether you're a regular fitness enthusiast or just starting your wellness journey, you might question if there's an optimal time for exercising, whether at the office or elsewhere. Some advocate for early morning workouts, claiming they boost metabolism throughout the day. Others argue that exercising on an empty stomach forces the body to burn more fat.
Others prefer afternoon workouts, believing the body is more prepared and energized later in the day. They suggest that a late-day exercise session can help counteract the calories consumed during breakfast and lunch.
In reality, research remains inconclusive about whether exercising at a specific time of day burns more calories compared to other times [source: Skarnulis]. This is good news for night-shift workers or those with access to a 24-hour fitness center.
Ultimately, it depends on what suits you best. Some find it easiest to exercise right after waking up, before daily responsibilities take over. Others prefer to exercise when fully alert, using the time to relieve stress built up during the day.
While an hour of daily exercise is ideal, even shorter sessions are beneficial. A half-hour workout is still highly effective [source: Blackburn]. If your schedule is tight, consider splitting your exercise into multiple shorter sessions, such as before or after work and during breaks.
A Harvard University study found minimal difference in benefits between one continuous hour of exercise and four 15-minute sessions spread throughout the day [source: Blackburn]. For busy professionals, this means intense workouts can be divided into smaller, manageable time blocks without sacrificing effectiveness.
So, when is the best time to exercise at work? We’ll explore this in the next section.
Scheduling On-the-clock Fitness
Choosing the ideal time for exercise at work largely depends on your workplace environment. Start by assessing whether your company fosters a culture that encourages physical activity during office hours.
If your workplace has an on-site gym, there might be designated times for exercise. Alternatively, you can plan your own workout, especially if it involves simple activities like desk exercises, jumping jacks, or stretching during breaks in your workflow.
Avoid exercising right before meetings, important calls, or client interactions. No one appreciates engaging with a sweaty, breathless colleague. Additionally, ensure you have a way to freshen up afterward, such as a change of clothes, as workout attire can carry strong odors noticeable to others.
When using the company gym, opt for modest, comfortable attire instead of revealing or attention-grabbing outfits like spandex or ripped shirts. Maintain professionalism and respect others' privacy in shared spaces like locker rooms.
When is the optimal time to work out at your job? Whether you're using the office gym, your private workspace, or even the company parking lot, lunchtime is often the most convenient. This is typically when you and your colleagues are away from the office, busy with leisure activities, errands, or meals, making it less likely for your workout to draw attention.
If your lunch break lasts an hour, you’ll have ample time to change, exercise for 30 minutes, freshen up, and eat. With proper planning, you can fit in your daily workout while still enjoying your free time for other activities.
Continue reading for additional insights on staying active during work hours.
