5 things that must be considered if you want to exercise after work

The benefits of exercise for the body are not in doubt. But unfortunately, not everyone has the time to exercise. For example, for those office workers who leave in the morning and come home at night. How effective is it to exercise after work?

There are some people who do sports after work, whether they visit the gym, play futsal, play basketball, or even jogging night. But is it okay to continue sports after work? Find out the answer in this article.

Exercise after work, is it okay?

Sports are usually done in the morning, but sometimes for office people, they choose to exercise after work, namely in the afternoon or evening. Exercise after work is basically okay. It's just that, you are advised to do sports with light intensity. This is done because your body is not as fit as the morning.

A tired body after a day of activities if you have to add it to a rhythm of high-intensity exercise, it will actually make you tired and the results will certainly not be optimal. So, if you decide to exercise, you just need to do light exercise such as jogging, walking, cycling or yoga.

That must be considered if you want to exercise after work

Apart from exercise intensity, there are several other things that you should pay attention to before doing sports after work, including:

1. Exercise time after work

The best time to do sports after work is after sunset until 9pm. This time is ideal because it will give you the opportunity to sleep with a normal duration. In essence, give yourself about one to two hours between your exercise time and your bedtime. The reason is, after exercising your body becomes fit and you will find it difficult to sleep at night

2. Duration of exercise

You have to remember, the condition of the body after work is not as fit as it was in the morning. That's why, you don't need to do strenuous exercise every night with a long duration. Health experts say that the ideal duration for exercising every day is 30-60 minutes.

So, you should not force yourself to exercise if your body condition does not allow you to do it. For example, due to fatigue due to a lot of work or when you are feeling sick

3. Warm up and cool down

In addition, night sports must also begin with a warm-up and must also end with stretching or cooling so that the body is not prone to injury. This heating and cooling is very useful for relaxing muscles and improving blood circulation.

4. Fulfill nutritional intake

As with exercise that is done in the morning or before work, you also have to meet and pay attention to the nutritional intake of the food you consume. Eat the right foods with portions that are not excessive. The reason is, whatever you consume before and after exercising has a big impact on the results of the sports you do.

Apart from food, don't forget to fill up your fluid intake before, during, and after exercise to prevent dehydration.

5. Don't forget to clean your body

Even if you exercise at night, there is no reason for you not to clean your body after exercise. This is because after exercising the body will definitely sweat a lot. That is why, bathing is the right choice to re-refresh the body.

However, don't shower immediately after exercising. Wait first for your body temperature to return to normal about 30 minutes after exercise. Apart from making the body cleaner, taking a shower will also make you sleep better.

In principle, either in the morning or at night, both times of exercise will have equally healthy effects if done consistently to support overall body health. In addition, don't forget to pay attention to the condition of your body before doing sports activities so that the results can be maximized.

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