While morning exercise can help you energize in preparation for the rest of your day, afternoon or evening workout sessions are safer for your body and often allow for you to spend more time exercising. Still, it can be daunting to try and set up a complex workout routine from scratch.
It’s a good idea to start by forming a habit of little exercises that you can then adjust over time as you get used to exercising daily. If you don’t have a regular workout planned, here are a few simple ways to exercise after a long day at work.
Get Up and Go
Take a short (or long) walk or run. If you can walk home from work, try to do this regularly. Take every staircase you see, and if there are just a few staircases on the way home, go up and down the stairs several times. If you live too far away to make walking part of your daily commute, try taking a walk or running around your neighborhood as soon as you get home, before you sit down and lose the motivation to move.
There are plenty of simple exercises that can both energize and relax you, and they tend to fall into three types: breathing, muscle relaxing and repeated-motion exercises.
Breathing exercises are different patterns of breathing in, holding your breath and breathing out. Muscle relaxing exercises involve tensing and then releasing different muscles or groups of muscles, either one after another from head to toe or concentrating on particular parts of the body that are prone to stiffness, soreness and tension. Repeated-motion exercises are simple motions like walking, jumping, waving, raising and lowering arms and legs; these types of exercises depend on getting into a rhythm or moving to a beat and keeping it up for some time in order to accelerate your heart rate.
Pick one or two exercises from each of these three groups and put them together for a simple, yet effective, workout routine.
Start Before You Leave
There is a wide variety of simple exercises that you can do while you are still hard at work at your desk. Tap your feet, straighten and hold up one leg and then the other, squeeze and release isolated muscle groups, curl a heavy stapler with alternating arms, clasp your hands together and pull, shrug your shoulders up and down, take short walks around the office in-between tasks, and switch between sitting and standing to work. If you start exercising before you leave the workplace, you’ll have a burst of energy that will carry you through to your after-work exercise routine.
Invest in a Standing Desk
Build movement into your workday by standing up and sitting down whenever you start to feel stiff or lethargic. The Sit2Stand Height-Adjustable Workstation makes it easy to change positions quickly so that you can respond to your body’s signals without losing momentum in your work. Visit our product page or contact a representative with Uprite Ergo to learn more.