I think the above is a perfectly good question that is NEVER talked about much in the fitness community. If you’re active at work and on your feet all day, do you have to work out, still?
And that’s the question I hope to answer for you today! First off, I want to say: the answer is going to be different for everyone! So at the end of the day, you’re still just going to have to use your own best judgment. But anyway, here goes:
Moderately Active Jobs (Standing, Walking)
Let’s say you have a pretty active standing job, like being a teacher or a beautician. In that case, yes, your legs are going to be tired at the end of the day…but if you really want true cardiovascular fitness, then you’ll still need to power-walk, bike, or jog outside of your job!
Also, the most important thing to ENSURE you feel well enough to do that is wearing the right SHOES at work…I’ll talk more about that below!! 😉
Very Active Jobs
But if you’re working a manual labor job…like factory work that involves very repetitive movements, or picking up 50 lbs or more…then you have to be careful about making sure your body is getting enough rest to avoid repetitive stress injuries.
And you also have to keep in mind that if you work out too hard, it may make it impossible to do your job the next day!!
For example, if your job involves lifting boxes all day, then you might want to move your leg day to Friday or Saturday, to make Monday morning a little easier.
You may also want to do higher reps with lower weight, because…Did you know?? (I’m always so excited to share this bit of information! 😉 )…It doesn’t matter whether you do higher reps and lower weight, or lower reps and higher weight. As long as you work your muscles to the point of fatigue, the result is just as good, either way! However, lower weight may be safer if you’ve already overtaxed yourself with your day job.
In fact, unfortunately, studies show that if your day job is very physical, you might actually be doing your body more harm than good.
A study from the Netherlands revealed that occupational exercise led to a higher mortality risk. Of course, you can’t really prove the two things are related or that “working out at work” is detrimental to your health, but there are some things you can do to lessen the possible effects, like:
Wearing shoes that have soft cushioning and are designed to really support your feet.
And this one’s for the ladies: if you’re standing all day but still have to wear cute shoes, there are lots of loafers/flats/low platform heels that are both comfortable and stylish! If you’re standing all day and wearing shoes with no sole, you’re definitely going to feel it!!
If you’re lifting heavy objects at work, there are more tips than just “lift with your legs and not your back”! You should also make sure you are perfectly centered behind the object when you’re lifting it, and that your feet are planted as close as possible to it if you’re lifting it off the ground. Make sure you’re getting a good knee bend too, so you can really use those leg muscles.
So yes, to answer the original question, “Do you have to work out if you already have an active job?” Usually, yes!!
An intentional, planned, safe workout where you can choose exactly what you’re doing is still beneficial for everyone. You may have to give yourself more rest / rest days because you’re standing or doing other labor at work. You’re already ahead of somebody who sits at a desk all day!
But, do you have to work out? Yes! A tough job shouldn’t be a get-out-of-gym-free card, unless you’re lifting boulders or something. 😉
Regular moderate exercise will actually make it even easier to do your job! For example, there are muscles called antagonist muscles that you should work out to balance out the muscles you use the most. For example, if you’re lifting boxes, you’re using your biceps, called agonist muscles. But that means you should also have strong triceps, the antagonist muscles, in order to balance out the biceps!
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