Many people think that exercises are activities you do only during the day. While that is more common, taking your time to work out at night has its benefits. Doing a few exercises at night would help you find sleep faster and also improve the quality of your sleep. Also, if you are someone who leads a very busy life, where you are always busy during the day with no time to spare for working out, then you can take some time out, just before you go to bed, to do a few exercises.
Working out at night has a lot of benefits. Besides improving the quality of sleep and helping you fall asleep faster, it also helps to reduce stress, which would have built up all through the day. A 2011 study found that people who exercised for 35 minutes before going to bed slept better that those who do not.
Working out at night also helps to take your mind off things, so you can go to bed with a clear head and wake up feeling refreshed.
One thing to keep in mind is that not every exercise should be done at night. Working out stimulates the release of adrenaline, which would keep you going for a long time. But when you work out at night, you do not need so much adrenaline, so you can fall asleep when you are done.
That is why in today’s post, we would be looking at some exercises you can do at night.
Stretching before bed is something you should start doing. It helps to release tension in the muscles and prevents cramps from happening while you sleep. By the time you are done stretching, you will feel more relaxed. What makes stretching so good is that it is very easy to do and requires little effort.
You can start with neck stretches, which involves twisting and swaying your neck from side to side. You can also stretch your body from side to side, moving your arms in the process.
While doing this, you must go slow and maintain a rhythm.
2. Low Lunge
This exercise is good for the lower body. To do it, follow the steps below
- Place your right foot below your right knee and extend your left leg back, keeping the left knee on the floor.
- Put your hands on your right knee, on the floor, or towards the ceiling.
- Take five to ten deep breaths, then switch legs.
3. Bear Hug
Bear hug is another great exercise that helps to relax the muscles around the arms. You can do this by extending your arms then giving yourself a hug, making sure that your fingers touch your back. Hold this position for about 30 seconds, the release.
4. Figure-Four Stretch
This workout is great for your hips, glutes, and lower back. To do it, follow the steps below.
- Lie on your back with your feet on the floor and your knees bent.
- Cross your left ankle over your right knee and pull back on your right thigh, feeling a stretch in your left hip.
- Maintain the position for 30 seconds, then switch legs.
Pushups are another great exercise you can do at night. This workout is beneficial for building upper body strength. It works on the triceps, pectoral muscles, and shoulders. Doing them can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. It is easy to do and won’t cause any noise.
Things To Keep In Mind
- Always go slowly as you do the exercises, so as not to get your heart rate up.
- Be mindful of the exercises you do. Do not do anything strenuous like weightlifting or running on a treadmill.
- Make sure you have had dinner before doing any exercise at night.