QUICK WORKOUTS THAT CAN BE DONE ON YOUR LUNCH BREAK

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Many quick workouts can be built into your lunchtime routine, although choosing the specific routine that is best for you depends a great deal on your current level of fitness, the length of your lunch hour, how much time you spend actually eating, and whether you have access to a place where feel comfortable doing pushups or squats.

Here's an overview of a few of the possible  choices. It assumes that you work at a computer and you don't have to worry yet about Triathlon tryouts, but you don't need to limit yourself to low-impact activities either.;

Quick Workouts for Leg and Neck Health

Leg and back stretches can help you warm up for more aerobic exercise, or help prevent repetitive motion injuries, blood clots and neck and shoulder pain. A lot of these can actually be done at your desk, so having to work through lunch won't be a problem.

If you sit for long periods, both your leg muscles and your circulation will thank you for incorporating these effective and inconspicuous leg stretches into your day.

• Extend your legs and rotate your feet in small circles from your ankles.
• Bend your knees and one at a time lift each heel, keeping your toes on the ground.
• Stretch your legs out, point your toes, then bend your feet back in the opposite motion, as if they were trying to point to your head.

These exercises but don't require many reps -- maybe two or three, twice or three times a day .

Neck and shoulder stretches help prevent cramps and carpal tunnel syndrome. The goal here is just to use your muscles, not perform feats of athleticism. Try these as you sit back down after your meal:

• Neck rolls can help relieve tension in your shoulders, but remember that you're stretching. Don't force or move too fast, especially if this is painful. Ease around slowly, pulling gently against tight, sore muscles.
• Shrug your shoulders to loosen up any tension you may be carrying there.
• An inconspicuous and effective upper back stretch, the chin tuck is especially effective if you also squeeze your shoulder blades together, and then release as you do it.

Neck Rolls - How to do them

Quick Workouts for Core Strength

Office workers also tend to have problems with lower back pain. In addition to working on the ergonomics of your work area, you can combat this by increasing your core strength. You can of course do sit-ups; you'll strain your neck less if you do them with your hands crossed across your chest, instead of behind your neck.

• If you aren't ready for sit-ups, try segmental rotation. Lie on your back with your knees bent. Tighten your abdominals, and let your knees fall to the left, then the right. Do this slowly. Stop when you feel the pull.
• You could also get in touch with your inner Superman -- lie on your stomach with your arms stretched above your head. A small pillow beneath your hips is a good idea, to support your back. Tighten your abdominals. Lift your left arm and hold, then your right. Next lift your left foot, then your right. Repeat. 

Adjustable Twist Stepper - Great for the Office

Quick Workouts for Aerobic Fitness

If a running is an option, it's a great workout. Build up to it by walking, then increasing the pace. Otherwise, you can still get a fairly concentrated quick cardiovascular workout on the staircases in the building. If that seems too easy because you're already doing taking the stairs instead of the elevator, then take the stairs two at a time, then do this at a run. Who needs a Stairmaster when you have stairs?  Read Healthy Benefits of Exercise