Can You Walk for 30mins Every Lunchtime?

7 Apr

You start the morning with good intentions, maybe a few stretches or the vague promise of a lunchtime walk. But by midday, you’re still rooted to your chair, eyes glazed over from too much screen time. Emails keep arriving. Meetings drag on. And your to-do list? It seems to double in size every time you glance at it.

The result? Mental fog, stiffness, and the creeping feeling that your body is slowly fossilising into your office chair. It’s more than just discomfort. It’s a habit that gradually chips away at your energy, creativity, and focus.

Take a 30-minute walk at lunchtime. No overthinking. No elaborate plans. Just get outside, and go for a walk.

Benefits of a Lunchtime Walk:

A 30-minute walk might seem small, but it can make a noticeable difference to your mood, energy, and focus, making the rest of your day feel much more manageable.

Here’s how:

Boosts Energy: Moving your body helps increase blood flow and oxygen to your muscles and brain, resulting in higher energy levels and reduced fatigue, often more effectively than a caffeine boost.
Clears Mental Fog: Prolonged sitting can lead to sluggishness and a lack of focus. Walking helps shake off that mental fog, leaving you feeling more alert and refreshed.
Improves Focus: Studies have shown that taking breaks, especially involving physical activity, improves concentration and productivity when you return to work.
Enhances Creativity: Walking has been linked to a boost in creative thinking, by up to 60% according to research from Stanford University. The change of environment and movement can stimulate new ideas and perspectives.
Reduces Stress: Exposure to natural light, fresh air, and gentle exercise all contribute to lowering stress levels and promoting a calmer, clearer mind.
Supports Physical Health: Walking is a simple way to contribute to the 150 minutes of moderate activity recommended each week. It helps improve cardiovascular health, flexibility, and overall fitness.

Join the Challenge

No excuses, schedule 30-minutes in your work diary and go for a walk.

“What if my boss calls?” You can call him back when you’re back at your desk.

“What if a reply to a email arrives and I’m not here to respond?” You can reply when you’re back at your desk.

“It looks cold out there… it could rain.” You’ll feel better for having had a walk, even if you end up a little windswept and damp.

Take a 30-minute Lunchtime Walk:

Commit to taking a 30-minute walk at lunchtime each day.

It’s not about distance or speed. It’s about giving yourself a break from the screen, refreshing your mind, and building a healthy habit.

Schedule It:
Block out 30 minutes on your work calendar and set a reminder 15 minutes beforehand. Treat this time as non-negotiable, just as important as any meeting or deadline.
Tell Someone:
Share your plan with a colleague or friend. Even better, invite them to join you. A little accountability can make all the difference.
Wear Comfortable Shoes:
Trainers, flats, anything that makes walking feel easy. Leave the dress shoes under your desk where they belong.
Start Walking:
Step outside and walk for 15 minutes before turning back. No destination required, just enjoy moving and being outdoors.
Reflect (Optional):
Afterwards, take a moment to check in with yourself. How do you feel? Did the walk boost your mood, energy, or focus? Notice any changes, big or small.