5 things to watch out for if you want to exercise after work

The benefits of exercise for the body are undisputed. But unfortunately, not everyone has the time to exercise. For example, for those office workers who leave in the morning and come back in the evening. What is an effective way to exercise after work?

Some people exercise after work, whether it’s going to the gym, playing futsal, playing basketball, or going for a late-night jog. But is it okay to come home after work to keep exercising? Find out the answer in this article.

Sport after work, is that possible?

Exercise is usually done in the morning, but sometimes office workers choose to exercise after work, which is in the afternoon or evening. Exercise after work is generally fine. It’s just that you’re recommended to exercise at a light intensity. This happens because your body is not as fit as it was in the morning.
A tired body after a day of activity when it needs to be coupled with a high-intensity exercise rhythm will actually make you tired and the results will certainly not be optimal. Therefore, if you decide to exercise, all you have to do is do light exercises, such as jogging, walking, cycling, or yoga.

What to look out for if you want to exercise after work? In addition to the intensity of the workout, there are a few other things to consider before exercising after work, including:

1. Training time after work

The best time to exercise after work is after sunset until 9 p.m. This time is ideal as it allows you to sleep for a normal amount of time. Essentially, you should allow about an hour or two between exercise time and your bedtime. The reason is that your body gets fit after exercise and you can have bad sleep at night

2. Duration of exercise

You have to consider that the physical condition after work is not as fit as in the morning. That’s why you don’t have to do strenuous exercise every night for a long time. Health experts say the ideal duration for daily exercise is 30-60 minutes.
So you should not force yourself to exercise if your body condition does not allow it. For example, if you are tired from a lot of work or if you feel ill

3. Warm up and cool down

In addition, night sports must also start with a warm-up and also end with stretching or cool-down so that the body is not easily injured. Heating and cooling are very useful for relaxing muscles and improving blood circulation.

4. Fulfill the food intake

Similar to exercising in the morning or before work, you also need to meet and pay attention to the nutrient intake of the foods you consume. Eat the right foods with no excessive portions. The reason for this is that whatever you consume before and after your workout has a huge impact on the results of your workout.
In addition to your diet, don’t forget to drink enough fluids before, during, and after your workout to help prevent dehydration.

5. Don’t forget to cleanse your body

Even if you work out at night, there’s no reason not to clean up after your workout. After all, the body sweats heavily after exercise. That is why bathing is the right choice to refresh the body.
However, do not shower immediately after exercise. Wait about 30 minutes after exercise for your body temperature to return to normal. Bathing not only makes the body cleaner but also makes you sleep better.

Both training times in the morning or the evening have the same healthy effect if they are carried out consistently to support general body health. In addition, do not forget to pay attention to the condition of your body before sports activities, so that the results can be maximized.


7 sports to do after work to stay fit

Quick walk

An exercise that is suitable after the first work is brisk walking. Brisk walking is certainly an ideal after-work exercise for those of you who aren’t strong enough to walk. This type of exercise is also recommended if you are overweight, pregnant, or suffer from chronic pain that prevents you from doing strenuous exercise.

To run

Running can be a great sport after your next job. Running for 30 minutes, whether it’s on the treadmill or outdoors, is one of the easiest exercises you can do anywhere.
This physical activity can relieve stress after working all day, prevent aging, increase bone density and help in weight loss.

Weight training

The sport that is suitable after the next work is strength training. Strength training is a type of exercise that can use dumbbells or bodyweight exercises like push-ups, squats, and pull-ups.
How to do sports for office workers is easy to practice, first select 5-10 movements and perform them in a row without a break. Then repeat each movement 8-10 times. You can increase or decrease the intensity of the movement according to your ability.


As a suitable sport after work, yoga is probably the most pleasant option. Also, after a day of struggling with a lot of work. Yoga is a little different from other sports as the movements performed require extra flexibility of the body.
A study conducted by the University of Utah in the United States found that yoga’s benefits can reduce stress and anxiety. Yoga is not only in the form of physical exercise but also mental exercise to help you become calmer. Yoga can be used as a suitable exercise after work to avoid fatigue and stress.


The sport that is suitable after work is cycling. This sport, loved by many people, can be an option for those of you who are too busy with work.
No wonder many workers today choose to cycle to work rather than use a motorized vehicle. This is of course for health and environmental protection. In fact, not only staying fit but also practicing cycling as a sport after work can help you lose weight. An hour of cycling can burn 400-1,000 calories, depending on the intensity of the cycling and your weight.

To swim

Swimming is also one of the best after-work sports. Swimming can not only maintain physical fitness but also calm the mind and avoid anxiety.
Besides, swimming can also burn calories. The calorie consumption from swimming varies depending on body weight and the strokes performed.

High-Intensity Interval Training (HIIT)

HIIT is a combination of two of the most effective fat-burning methods. The first method is a high-intensity exercise that encourages the body to reach muscle fatigue and use as much oxygen as possible. The second method is interval training or high-intensity exercise alternated with light-to-moderate-intensity exercise.
HIIT is a type of exercise that is great after work, especially for those of you who have specific goals. This exercise burns a lot of calories and sustainably increases the body’s metabolism.
The application is very simple, first, select an activity, e.g. B. running or cycling. Then perform the activity at your fastest possible speed for 10-20 seconds, followed by a slower activity for 40-50 seconds. Repeat 10-15 cycles. Before training, do not forget to warm up and cool down for 5-10 minutes.


Work that piles up and fatigue after work often make someone lazy to exercise. Even regular exercise can reduce the risk of various diseases such as heart disease, diabetes, high blood pressure, or stroke. So if you know the right exercise to do after work, you can exercise more regularly.