From Workout to Work Mode

Whether you hit the gym in the morning or squeeze in a quick workout during your lunch break, the key to work-fitness balance is in the transition.

When pressed for time, it might be tempting to skip gym or cut your workout short. But before you scrap the idea of fitting in a few bench presses or wall presses, keep in mind that exercise and regular movement isn’t just about looking good, it’s also about feeling good and performing better.

Physical activity offers a number of well-known benefits, such as improving heart health, muscles and bones, sleep quality, stress management, energy levels, and mood. Just 10 to 30 minutes of exercise is enough to keep the afternoon doldrums at bay! And it also improves your life in a number of other ways, both at work and beyond. 

Research shows that physical activity offers more direct work-related benefits, such as boosting working memory and attention span, improving your performance, and increasing your self-confidence. This makes exercise an essential part of even the busiest day.

Squeezing movement into the workday

The benefits of exercise are clear, but to see gains, you’ll need to stick with it. Here are some tips to help you fit regular physical activity into your workdays.

Plan ahead. Start by identifying ideal times to work out. Then have your workout gear and shower supplies handy. This might mean keeping your gym bag in your car or office and bringing comfortable shoes and an extra jacket for a walk during your lunch break.

Schedule it. The best way to ensure that a task gets accomplished is to block off time for it. So put your workout on your calendar and set an automatic reminder. Seeing your exercise “appointment” will motivate you to show up for yourself.

Break it up. Aim for at least 30 minutes per day, broken into 10- or 15-minute segments. All movement counts, even smaller bouts. Try filling these mini workouts with more intense activities such as pushups, jumping jacks, or sprints.

Sneak it in. You can even squeeze movement into your day in other ways: take the stairs instead of the elevator, park further away and walk, do squats while on a phone call, or hold walking meetings.

Transitioning from gym to office

After your workout, spend five to 10 minutes cooling down. Don’t skimp on this step! This helps prevent muscle cramps and gradually slows your heart rate and breathing. Try a mix of stretching exercises to relax and lengthen your muscles, while increasing your range of motion.

If your next stop after the gym is the office, your post-workout grooming regimen should be quick. Hit the showers the way you’d run the last quarter mile of a marathon. Once you’re in the shower, wash your face with a gentle natural cleanser, one designed to clean and de-oil your skin at the same time. 

To keep your record-breaking routine going, lather up with a three-in-one shampoo, conditioner, and body wash. After drying off, don’t forget to apply an SPF 30+ moisturizer to protect against dryness and sun damage.

You’re ready to get back to work! If you’ve set a personal record in grooming, you may have time for a victory lap around the parking lot or up the stairs on the way to your office.

This article was originally published in the June 2025 issue of delicious living magazine.