Well-being at Work: 5 Tips for Getting More Exercise During Your Workweek

If you feel too tired after a long day to exercise, keep in mind that moderate physical activity—far from wearing you out even more—will actually give you a boost of energy. It’s a vicious cycle you need to break: the more you exercise, the fitter and more energized you’ll feel.

Getting a little exercise every day is essential for maintaining your muscle strength and flexibility, warming up your body in the winter, releasing energy in the summer, or losing weight. A short daily yoga session in your chair will be less painful and more effective at preventing and relieving pain than a long, completely sedentary week followed by an intense workout on the weekend. Consistency is the key to endurance, and you’ll start to see progress little by little.

Exercise is good for the heart, muscles, and immune system… but be careful of impact! If you’re not used to physical activity or haven’t exercised in a while, don’t start with a sport that’s too intense (lifting weights, doing highly repetitive movements…) or dangerous for your joints and lower back (running). Yoga, on the other hand, is suitable for all ages and health conditions, involves no impact, and therefore poses no danger to the joints—in fact, it tends to strengthen them. Don’t think, however, that you’ll get away without some muscle soreness!

The key difference between yoga and a regular workout lies in the emphasis placed on breathing. It is breathing alone that allows you to hold a stretch and relax your muscles during exertion, that builds your endurance and tolerance for pain, and that helps you unwind and relieve stress. Not to mention that it helps energy flow through your body. Yoga is often described as “meditation in motion” thanks to the concentration fostered by deep, steady breathing and the focus on aligning your body during movements. During your first few sessions, if you feel out of breath, persevere by focusing first on your breathing. Keep practicing, and the rest will follow.

Explore mindful breathing exercises and their various benefits. Don’t be surprised if you don’t get the hang of it right away—breathing is far from instinctive, and you’ll likely need a little practice to master it!

You don’t need to be flexible to do yoga—you do yoga to become flexible. So there are no excuses! Yoga is the key to aging well. If you think you’re too stiff for yoga, start now, so you can still tie your own shoes at 90 (that’s the life lesson my 90-year-old grandfather taught me). And if you think yoga isn’t “cardio” enough for you, do some core exercises and hold them for five deep breaths. You’ll find that it’s often harder to hold a pose for a long time without moving than to string together several quick movements, and that this helps oxygenate, strengthen, and deeply relax your muscles.

If your muscles feel tight during your first few sessions, keep in mind that the more uncomfortable a posture feels, the more likely it is that you need it. There’s just one rule, though: know the difference between stretching pain—which is uncomfortable but beneficial—and sharp pain, which is a sign that you should stop the exercise.

The best time for a yoga session: in the morning, as soon as you wake up. In India, they say the most auspicious time is between 4 and 6 a.m. (that’s when people practice, before it gets too hot and before they get caught up in the whirlwind of daily activities, when the mind is still calm and clear). Just set your alarm 15 minutes earlier to see the difference. Sure, your muscles will be cold and stiff when you wake up, but you’ll stretch out your entire body to stay in shape all day long.

As a general rule, avoid eating within two hours of a yoga session. Also, avoid intense exercise in the evening, as it may lead to a restless night. Instead, focus on relaxing poses that will help you wind down for sleep.

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