Lunch Break Walks: A Simple Wellness Practice for Nurses

How often do you take a few minutes to enjoy a 10-15-minute walk outdoors during your lunch break? When I was working as an ICU nurse, I seldom got a break, and most of the time, the only walk I experienced during my break was walking to the cafeteria and back to the unit. When I moved to work in PACU, I had the opportunity for an extended break, which allowed time for me to walk outside. During this time, most of my walking was to nearby restaurants, but I did have an opportunity to get some fresh air.

Once I became a clinical nurse educator, I had more opportunities to take a lunch break and spend time outside. My lunch break walks have boosted my mental health and offered a reset to break up my day. I like to call these wellness walks because of the positive effects walking has had on my mental health. Walking has many benefits, and even a 10-15-minute brisk walk is a great way to improve your energy, reduce stress levels, and enhance overall mental well-being. 

1. The Benefits of Lunch Break Walks 

• Physical Health: Regular physical activity improves cardiovascular health and boosts circulation. Depending on your role, walking can combat the physical strain of a long shift on your feet, or if you have a desk job, the adverse effects of prolonged sitting by reducing muscle stiffness,

• Mental Health: Walking is a great wellness activity and a stress reliever. It can help you clear your mind, reduce stress, and process challenging situations.

• Improved Focus: Walking has also been proven to enhance your concentration and productivity once you return from your break.

  
  

2. How to Make the Most of Your Lunch Break Walk

• Time Management Tips: Setting aside time to take a wellness walk during your break can be challenging, depending on whether your hospital provides time for a break (e.g. 30 minutes) or an extended break (e.g., beyond 30 minutes). If you have time during your break, try to carve out 5- 10 minutes for you to take a quick walk. If you have an extended break, carve out 20-30 minutes. 

• Walking Routes: Since the pandemic, nurse wellness has become a hot topic, and many hospitals provide safe walking routes around the hospital. Some hospitals even offer workplace wellness programs.  Find out if your hospital has suggestions for walking routes nearby (hospital grounds, local parks, or city blocks).

• Social Connection: To help hold yourself accountable, consider walking with a colleague or fellow nurse to boost morale and create a supportive community.

3. Simple Walking Techniques to Maximize Benefits

• Posture and Form: Maintaining good posture while walking is essential to avoid injury and maximize benefits. I recommend performing simple stretches before walking to warm up your muscles and wearing comfortable shoes. 

• Breathing Exercises: Incorporating deep breathing a few times during your walk enhances relaxation and oxygenates the body.

• Mindful Walking: How to use your walk as a moment of mindfulness—focusing on the sights, sounds, and sensations around you. Think about the positive moments from the day or things you are grateful for. 

4. How to Incorporate Lunch Break Walks into Your Routine

• Making It a Habit: Prioritize setting realistic goals and consistency while remembering that you may need to adjust goals as needed. Focus on progress and not perfection, being kind to yourself if you cannot meet your goals. 

• Tracking Progress: Many apps, such as MapMyWalk and fitness trackers, allow you to monitor your steps and progress. 

• Encouraging Fellow Nurses: To foster accountability and social support, you can create a walking group within your team members or unit. You can make it fun by creating a wellness challenge by offering prizes for those who walk the most miles in a particular month. 

Making time for a short walk during your lunch break is a simple yet impactful way to prioritize your well-being as a nurse and incorporate regular exercise. Whether it’s a quick stroll around the hospital grounds or a walk to a nearby café, these movement moments can help reduce stress, boost energy levels, and improve your overall health. Incorporating wellness walks into your routine doesn’t require much effort, but the benefits can be significant.

Take a wellness walk during your next lunch break and tell me how it helped you.