Latest work-in of the week
Follow our weekly prompts to help you work healthy habits into your work day. Educate yourself on how we can make work a healthy and happier place to be.
As you build some of these interventions into your daily work routine, be mindful of it’s impact on your productivity, energy and happiness! Spread the word!
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Prevent the 2pm crash with a little walk and stretch out those hip flexors for better mobility.
Work-in of the week
31st August is national eat outside day. Ensure you eat outside at least once if possible this week! Take time out of work to social with a work colleague or quite simply go outside and just enjoy your surroundings without the distraction of you work computer or phone.
Make sure you eat al fresco at least once this week
Post lunch 10min walk
Why It Works
Bypasses Insulin: Contracting lower-body muscles (quads, glutes) activates GLUT4 transporters, pulling glucose directly out of your bloodstream to use for energy without requiring extra insulin.
Flattens Sugar Spikes: A light walk within 15 minutes of eating reduces post-meal blood glucose spikes by up to 22% compared to staying seated.
Eliminates the Afternoon Crash: Smoothing out insulin curves prevents the steep mid-afternoon blood sugar drop, stopping brain fog and lethargy before they start.
Unlocks Stored Energy: Keeping insulin levels low prevents your body from locking energy away in fat stores, allowing your brain to maintain steady focus and energy.
How to Execute
Hit the 15-Minute Window: Step away from your desk within 0–15 minutes of swallowing your last bite—intercept glucose before it peaks in your blood.
Aim for 10–15 Minutes: Move continuously at a light to moderate pace (Zone 1 effort) for a minimum of 2–5 minutes, ideally aiming for a 10-to-15-minute walk.
Keep Pace Conversational: Maintain a steady stride where you can easily talk without gasping; save high intensity for actual workouts to avoid stomach upset.
Use Any Environment: Walk outdoors in natural light whenever possible, or use office corridors, lobbies, and stairwells if you are indoors.
Progressions
- If walking 10mins is too much just walk / move as far as you are comfortable with
Share your progress in the comments!