The return to office (RTO) is more than a shift in location—it's a shift in lifestyle. And for many professionals, that shift is squeezing out the time and flexibility they once had for movement, rest, and self-care.

While some employers hail RTO as a way to rebuild culture and collaboration, the reality for many workers is less optimistic: commutes are back, calendars are fuller, and wellness routines are the first to go. And that comes at a cost.

The RTO Reality Check

According to U.S. Census data, the average one-way commute in the U.S. in 2023 was 26.4 minutes—which means nearly an hour a day spent sitting in traffic, on trains, or on buses. In India, it's even more extreme. An Economic Times report found that the average Indian spent 59 minutes each way commuting to work last year.

That’s more than 10 hours a week–hours that used to go toward working out, walking the dog, prepping food, or simply unwinding. These long commutes have real physical consequences: fatigue, burnout, chronic pain, disrupted sleep, weight gain, and a host of stress-related health issues.

And once you’re back at a desk for 8+ hours, the motivation to squeeze in movement later is…well, low, as RTO policies have brought back this drain on well-being, reversing gains in personal time and wellness that many had built while working remotely.

 

A Smarter Way to Take Back Your Time

Despite these challenges, your lunch break still belongs to you. Even if the morning commute and evening rush feel like they’re eating into your day, the middle still offers an opportunity.

With the right approach, even 20 minutes is enough to fit in a full-body, low-impact workout that clears your mind and energizes your day–without making you sweat through your shirt. And no, it doesn’t require a change of clothes, a gym membership, or taking a quick fitness class.

Enter rucking: a form of walking with weight that can be done almost anywhere, from sidewalks to stairwells to office trails. It’s accessible, discreet, and scalable to any fitness level. It’s not just for hikers or weekend warriors either; it’s for anyone looking to combat the effects of a sedentary schedule.

 

Why Rucking Makes Sense for the Office Worker

1. Low Barrier to Entry: No equipment beyond a rucking backpack (we recommend the Ruc Pack) and some added weight

2. Low Sweat, High Return: Rucking raises your heart rate, engages core and leg muscles, and burns more calories than walking–without leaving you drenched or red-faced before your next meeting.

3. Adaptable to Any Setting: Whether you’re in a high-rise in Mumbai or a suburban office park in Ohio, there’s a way to make it work.

 

 

How to Make It Work: Three 20-Minute Lunch Ruck Routines Based on Your Office’s Environment

Here are three easy-to-follow options based on your environment:

1. Urban City Sidewalks: Speed + Weight

• Duration: 20 Minutes
• Routine: 
• 3-min warm-up at normal walking pace
• 12-min power pace walk (swing arms, maintain upright posture)
• 5-min cooldown
• Pro Tip: Time a walking meeting or listen to a recorded webinar to multitask your movement

2. Office Park Trails: Intervals + Inclines

• Duration: 20 Minutes
• Routine:
• 2-min flat walk
• 2-min incline (hills, ramps, or slight elevation)
• Repeat 4x (16 mins)
• Add 10 bodyweight lunges between sets if terrain allows (and keep the ruck on if you’re feeling up to it)

3. Indoors: Stairwells + Mini Circuits

• Duration: 20 Minutes
• Routine: 
• 2 flights up, 2 down, repeat 5x
• Between each set: 10 squats or push ups (wall pushups work too)
• End with a 2 minute lap around the floor or parking area

Pro Tip: Stash face wipes or a change of shirt in your desk drawer if you’re concerned about freshness

 

 

Still Skeptical? Here’s the Science

Movement breaks throughout the workday don’t just help physically–they enhance productivity and cognitive function. Moderate physical activity like rucking boosts circulation and oxygen flow, helping you return to your desk more focused and less foggy.

It also helps prevent that dreaded post-lunch slump. By keeping blood sugar levels more stable and avoiding the full shutdown of sedentary digestion, you’ll feel sharper and more energized during the back half of your workday.

 

Don’t Let RTO Mandates Steal Your Momentum

Yes, RTO has thrown a wrenched in the balanced lifestyles many of us knew and loved during the time of remote work. But with a little creativity, you can steal those moments of autonomy back. Think of rucking not just as a fitness hack, but as a small act of resistance against the drain of modern office life.

You don’t have to go far, or fast, or hard. You just have to go.

So the next time your calendar frees up, skip the scroll or vending machine trip. Grab your Ruc Pack, head outside (or to the stairwell), and take back your break–one step at a time.