How does lunch fit into your day?
A lunch break gives us a little breather from the stressful working day. Usually, we spend the break eating, but is that the best way? HelloFreshGO has a few ideas about how to make the most of your lunch break.
How do you usually spend your lunch break? Well, 27% of Germans stay in the company’s break room, and 22% don’t even leave their desk according to figures from a survey carried out by the polling institute YouGov. One in five of the 337 respondents said they would go out during lunch, and 14% eat in the cafeteria (bear in mind that this small number could also be due to the fact that not every company has a cafeteria!).
There are many possibilities for making your lunch break more let’s say, meaningful. HelloFreshGO gives you some inspiration for how to go about it.
What is the lunch break really for? Exactly, for lunch. You can bring it with you, visit the cafeteria or pop out to a restaurant (Read more: find out how you can make your lunch cheap but still delicious). In any case, you should pay attention to what you eat – especially in cafeterias, as a lot of greasy, breaded and fried dishes are probably going to be served there. This food will not necessarily give you energy for the rest of the day and can even make you feel tired and flat.
Instead, you should rely on foods that contain vitamins and fibre and provide you with long-term energy. Eat a small side salad with your meal. Instead of greasy fries or fried potatoes, grab a jacket potato or some wholegrain rice or pasta. Avoid the afternoon energy slump! (Read more: 7 healthy snack alternatives.)
For children, a nap is the most normal thing in the world. For working adults, however, it’s pretty much unimaginable – at least in Germany. However, in the US, the so-called ‘power nap’ is already becoming much more popular. This is because a short nap of ten to twenty minutes can increase your performance, but it should not last any longer than that; otherwise, it will do the opposite and make you feel more tired. You don’t need a bed. Just sit in your office chair, cross your arms on the table and put your head on them. Maybe your employer even offers a resting room that you can use(?)
Anyone who sits a lot at work needs to compensate with movement outside the office to keep the musculoskeletal system fit and healthy. Workers who can take longer lunch breaks often use them for sports or other active hobbies. In the summer, for example, this can be swimming if a lake or swimming pool is nearby. Some companies have a gym in the office. If you do not want to exhaust yourself during your lunch break, you can also just take a walk or organise a walking meeting.
You can easily incorporate light exercise into your lunch break; for example, select a restaurant that is a bit further away from the office. The World Health Organisation recommends that adults walk at least 10,000 steps a day, and you can measure this with a fitness tracker or your mobile phone.
Do I have to take a lunch break? And for how long?
Legislators state that employees who work between six and nine hours must have a 30-minute lunch break. If the working time exceeds nine hours, the employer must give at least three-quarters of an hour. Many bosses voluntarily give their employees a longer break than the required 30 minutes because they know that a lunch break is important – it helps people refresh themselves and prevents reduced concentration or the famous energy slump.