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Night Time Workouts

The best workout you can do when winding down after a long day is to go for a gentle walk followed by some soft stretching held for at least 30 seconds or longer.

Your pace and intensity should be monitored closely.  You can use a heart rate monitor to keep your heart rate below 130 BPM.

Start off slow and gradually work your way up to a medium pace/intensity.  Do not allow your intensity to surpass a 5 on a 1 to 10 scale, 10 being max exertion and 1 being minimal.

Keep your pace medium at most and don’t walk longer than 30 minutes if you are trying to get to bed anytime soon.   Spend the last 5-10 minutes of your walk gradually slowing down until you are done.

This type of workout is perfect before bedtime and on your recovery days too!

Here are some ideal stretches to finish with and that will get you ready for some quality sleep:

To Finish:

These stretches will be best utilized by making sure that your body, muscles and connective tissue, are warmed up first.

This can be achieved by a nice brisk walk for at least 10 mins and/or a warm/hot shower or bath.

These stretches are perfect for anyone, but especially so for people who have stress and/or tightness in their neck and shoulders.

Great for injury prevention and as a corrective exercise for those who sit a lot, either driving and/or at the computer.

The child’s pose stretches your upper and lower back muscles, front of the lower leg (shins), and tops of your feet.  The downward dog stretches the upper back, chest, hamstrings, and calves.