After a long day at the office or doing daily tasks, many people tend to feel tired and lack energy. However, exercise is an effective way to maintain health and improve body fitness. Many people choose to exercise in the morning to breathe fresh air, however, quite a few also choose to exercise after work, whether it's at the fitness center, running in the park, or doing exercises at home.
Is it OK to exercise after work?
Exercising has many benefits for the body and mind. A regular exercise routine can help increase endurance, strengthen muscles and bones, and improve heart health and blood circulation. Apart from that, exercise can also help reduce stress and improve mood. If you exercise after work, you need to remember several important things to do to maintain body safety and comfort. Here are some tips to keep in mind:
- Enough rest
After a day's work, the body needs rest to recover and restore drained energy. Make sure you get enough sleep the night before and rest for a while before starting to exercise. If your body is too tired, you should choose lighter exercise or rest completely to avoid injury.
- Warm Up and Stretching
Before starting physical activity, it is important to warm up and stretch sufficiently. Warming up helps increase blood flow to your muscles and reduces the risk of injury. Stretching is also important to maintain muscle flexibility and prevent stiffness. Don't forget to focus on the areas of the body that are most frequently exposed to work activities, such as the neck, shoulders and back.
- Choose a suitable sport
Consider your level of fatigue and body condition when exercising after work. If you feel very tired, it is better to choose light exercise such as walking or yoga. If you have enough energy, you can try more intense exercise such as running, cycling or swimming. Adjust the intensity and duration of exercise to your abilities and physical condition.
- Stay Hydrated
Make sure you stay well hydrated before, during, and after exercise. When working, our body tends to lose fluids through sweat. Drink enough water before exercising and carry a water bottle with you when exercising. Sufficient water helps maintain stable body temperature and facilitates metabolic processes.
- Pay Attention to Nutrition
After work, the body needs proper nutrition to recover and restore energy. Make sure you eat a balanced diet rich in complex carbohydrates, protein and vitamins. Try to eat a light meal before exercising so you have enough energy to do it.
- Listen to Your Body
Everyone has their own limits when it comes to exercise. Listen to your body and don't push yourself if you feel too tired or sick. If you experience unusual pain or experience excessive shortness of breath, stop exercising and consult a medical professional if necessary.
Although exercising after work has many benefits, there are several conditions that need to be considered. If you have a medical condition, such as heart problems, high blood pressure, or injury, consult a doctor before starting a new exercise program. Your doctor can give you the right advice and adjust the type of exercise to suit your needs and health.
In the end, exercising after work is safe for the body if done wisely and paying attention to your body's needs and condition. Pay attention to the tips mentioned above, maintain a balance between rest and physical activity, and listen to your body. Remain consistent and persistent in your exercise routine to achieve optimal health benefits.
Article written by dr. Andy Sukmadja, Sp.JP (Heart & Blood Vessel Specialist at EMC Cibitung Hospital).