4 types of exercises for tired people after work

After a long day at work, many people feel tired and do not want to go to the gym or go out to exercise. However, maintaining regular exercise is very necessary.

Exercise has many health benefits, especially in preventing many dangerous diseases such as heart attack, stroke, diabetes or cancer. The good news is that we do not need to exercise intensely to achieve these health benefits. Even short evening workouts can help reduce stress, improve health and prevent disease, according to the health website Healthline (USA).

Jogging not only helps control weight but also improves heart and lung health.

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Additionally, working out in the evening has its own advantages. A study published in the journal Cell Metabolism found that exercise performance is often better in the evening due to increased body temperature, which optimizes muscle function. In addition, working out in the evening also helps you sleep better and reduces levels of the stress hormone cortisol.

Exercises suitable for people who feel tired after work include:

Yoga or stretching

Practicing yoga or stretching in the evening helps the body relax after a stressful day. The duration of the exercise can last from 15–30 minutes. These exercises help reduce stress, improve flexibility, and promote blood circulation. Gentle yoga postures and stretching movements help reduce muscle tension, improve blood circulation, and prepare for a deep sleep.

Walk briskly or jog

Brisk walking or jogging in the evening is a simple and effective way to improve cardiovascular health and control weight. These exercises help strengthen bones, increase muscle endurance and improve the performance of the heart and lungs.

A 20 to 30 minute walk or run not only burns excess energy but also relaxes you. Some studies have even shown that exercising in the evening reduces the risk of premature death and cardiovascular disease.

Dance to the music

Dancing is a fun form of exercise that improves cardiovascular fitness, balance, and muscle strength. Not only does it help your body move, it also helps your mind and improves your mental health.

Many dance workouts today are designed to target muscle groups like the thighs, buttocks, and calves and improve flexibility. The ideal amount of time to dance is just 15–30 minutes a night. You can dance in a group or follow instructional videos on YouTube.

Resistance training with elastic bands

Resistance band training is an effective way to build muscle, improve posture, and improve joint flexibility. Some studies have shown that resistance band training can increase muscle strength as much as some gym equipment. Exercise should last 20-25 minutes each night, according to Healthline .

Source: https://thanhnien.vn/4-loai-bai-tap-cho-nguoi-met-moi-sau-gio-lam-viec-185250410135144455.htm