The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

However short your break, get up from your desk. The trick is to be prepared, so you can maximise exercise time.


Do a walkabout

Keep trainers at work and research different routes. To rev it up, vary your pace: alternate three minutes of walking as fast as you can with two minutes at a regular pace.

Team up with workmates

Personal trainer Stuart Amory suggests starting a lunchtime club with colleagues, such as easy yoga. ‘You don’t have to get so sweaty that you need to shower,’ he says, ‘but it beats sitting immobile at your desk with a sandwich.’

Find a quick class near you

If you never make it to your gym in the evenings or weekends, switch to one close to where you work (your company may even subsidise membership.) Many chains, including Virgin Active, LA Fitness and Fitness First, recognise people don’t have a full hour to train at lunchtime, so offer shorter, high-intensity classes.