There are a lot of easy exercises to do at night if you’re too busy during the day. What’s more? A nightly workout is even better, according to new research and may be the answer to your health problems.
Sadly, most people believe that working out before going to bed is a stimulant that makes it difficult to get a decent night’s sleep. This used to be the accepted wisdom, but recent findings contradict it. Even though it’s increasingly prevalent, working out late at night has its advantages.
What happens when you exercise at night?
There are numerous advantages to working out late at night. It can help you get to sleep more quickly and enhance the quality of your sleep.. Additionally, it helps to alleviate the day’s stress, which would have built up throughout the day, making it easier to fall asleep. People who exercised for 35 minutes before going to bed slept better than those who didn’t, according to a research published in 2011.
Taking a nighttime workout also helps to cleanse your mind so that you can sleep soundly and wake up feeling rested and rejuvenated. However, it’s important to remember that not all of your workouts should be done at night.
That’s why we’re going to focus on some workouts and easy exercises to do at night in today’s post.
What are the easy exercises to do at night before going to sleep?
Even if you have a hectic schedule and no time to work out during the day, you can squeeze in a few minutes of exercise before bedtime if you’re one of those people.
Your body will thank you for a few low-impact workouts and some full-body stretches before you go to bed. See them below;
1. The Glute Bridge.
The glute bridge is another low-impact exercise that works your core and glutes to improve your posterior chain (all those muscles on the back of your body). To get the most out of the experience, move slowly and methodically. It tops our list of the easy exercises to do at night for better sleep and health.
How to do it:
•With your knees bent and feet firmly planted on the floor, begin by lying face-up. It is best to keep your arms at your sides.
•Take a deep breath in and elevate your hips, squeezing your glutes and core as you do so. A straight line should run from your upper back to your knees at the top.
•Stop at the peak for 1–2 seconds, then return to the starting position.
•Perform 10–15 repetitions.
We actually can’t talk about the easy exercises to do at night without including stretches. Stretching before going to sleep is a good habit to get into. It relieves muscle tension and prevents cramps from occurring while you are sleeping. After stretching, you’ll have a more peaceful state of mind. Stretching is great because it’s simple and doesn’t need a lot of effort.
How to do it:
•A good place to start is with neck stretches, which involve moving your head back and forth and twisting your neck.
•Stretching your body from side to side while moving your arms is another way to improve your flexibility.
•Go slowly and rhythmically while doing this.
3. The Low Lunge.
This is an excellent lower-body workout and one of the easy exercises to do at night. It is a terrific technique to cool down and stretch the body after activity, especially running and biking, because it relieves tense muscles in the hips and legs.
How to do it:
•Take a step back with your left leg, keeping your left knee on the floor, and place your right foot under your right knee.
•The best place to place your hands is on your right knee or the floor with your palms facing upwards.
•Breathe slowly and steadily for five to ten breaths before switching legs.
4. Bear hug.
Another excellent workout to do before going to bed is giving a bear a bear hug. Arm muscles can be soothed by using this product. Upper back and posterior shoulder muscles will be stretched throughout this workout.
How to do it:
•Make sure your fingers touch your back by extending your arms and hugging yourself.
•Stay here for around 30 seconds before letting go.
5. Child’s pose.
The lower back and hips benefit greatly from this stretch because they tend to hold a lot of stress, especially if you sit at a desk all day. Sink deeper into the stretch with each in- and out-breath.
How to do it:
•Lie on your back with your knees bent at a 90-degree angle to the floor. •Stretch your thighs.
•Lift your arms aloft while taking a deep inhalation and folding forward from the hips.
•Put your hands flat on the floor.
•Slowly inhale and exhale for 30–60 seconds, allowing your hips to sink lower as you fold forward.
6. Figure-four stretch.
The figure-4 is a terrific approach to finish this moderate practice with another hip, glute, and lower back stretch. Both standing on one leg and doing this technique will leave you feeling great.
How to do it:
•Lie face down with your knees bent, and your feet flat on the floor.
•Make sure your left hip is stretched out by securing your left ankle over the knee of your right leg and then bending backwards on your right leg.
•Take a 30-second break and repeat on the other leg.
Pushups are among the fantastic and easy exercises to do at night. The upper body strength you’ll get from this workout will be substantial. The triceps, chest muscles, and shoulders are all targeted by this exercise.
Engaging (drawing in) the abdominal muscles while performing these exercises can help strengthen the lower back and core. You can accomplish it in a matter of minutes and it won’t make a peep.
What are the benefits of doing exercises before going to bed?
1. Less hunger.
It has been found that working out in the evening has a surprising effect on your hunger, by telling the brain to curb appetite . High-intensity exercise in the evening was connected with higher reductions in the hunger-stimulating hormone, ghrelin.
2. Deeper and longer sleep.
A study published in The Washington Post found that no matter what time of day you work out, getting some exercise can help you get a better night’s rest. It has been shown that exercising out in the late hours of the night will help you sleep better and wake up feeling rested and ready to take on the day.
3. It Improves your muscle strength.
If you want to increase your muscular mass and power, you should schedule your workouts for later in the day. As a result of hormone and core body temperature oscillations, peak muscular performance occurs in the late afternoon or early evening according to research published in the Journal of Sports Science & Medicine. Your morning weightlifting program could be the key to reaping a few perks if you switch it out for an afternoon workout.
4. Triggers weight loss.
Nightly work out is actually among the best weight loss tricks. Even if you work out at any time of day, the correlation between evening workouts, better sleep, and lower stress could be the missing ingredient in your weight reduction path. Getting a good night’s sleep will help you lose weight, especially if you get a good workout done first.
5. Improves Heart Health.
In fact, studies have shown that doing a few basic exercises at night is even better for the heart than exercise performed during the day. Amazing right?
The bottom line.
•To help your body know it’s time for some good night’s sleep, exercising before bed is a great idea.
•If you stick to low-impact exercises that will help you build strength without spiking your adrenaline, you’ll be on your way to a peaceful night’s sleep.
•When doing the exercises, go slowly to avoid raising your heart rate. Be aware of the workouts you engage in.
•Make sure you don’t overdo it by lifting weights or running on a treadmill.
•Do not work out at night if you have not eaten dinner first