Is Working a Physical Job Enough Exercise?

After a long day working in the field, farm or construction site, kicking back with a beer sounds more appealing than working out. And, with a day full of physical labour, isn’t that exercise enough? 

The truth is, working hard on a farm or any other physical job isn’t the same as getting some pure cardio in. Physically demanding jobs also tend to be repetitive, so doing the same movements all day requires a certain level of endurance and mobility. Extra cardio can make your day easier by building up your endurance. Stretches help improve mobility and avoid injury. 

And, while there are ways to justify skipping exercise, the reality is that a good workout gives you the extra mojo to do what you do best, to your absolute best. 

Getting started

You don’t need fancy equipment to get an effective workout in. Contrary to what evening infomercials might be trying to sell you. 

There are many quick, no-equipment-necessary, at-home workouts to get you started. And there’s no need to break the bank or brave the winter weather on a long drive to the closest gym.

10 minutes in the morning

In the late afternoon or evening, energy levels tend to dip. Less energy can make even the shortest session feel like a gruelling challenge, tempting you to skip exercise altogether. 10 minutes in the morning is an ideal time to fit in a little cardio.

Pre and post workout stretches

Start your routine with dynamic stretches. Unlike regular stretches you hold, dynamic stretches get you moving to help warm up joints and ligaments.

After doing cardio, include 5 minutes of stretching for better joint health and fewer aches and pains, 

A few more routines to keep you going

• Tommy Europe’s Any Fitness Level Exercise Videos for step-by-step, easy at-home workouts 
•  Guide to Squats for Beginners
•  2 Exercises to Pump Up Your Biceps

Crush the “can’t do cycle”

“I’m too tired,” “I get enough exercise at work,” and “I don’t have enough time” are a trifecta of reasons to push workouts to the end of your to-do list. Step one is debunking those myths.

“I’m too tired”

While getting a workout in can feel like a mountain to climb, once you get into it, activity can give you an energy boost and more mental clarity to round out your day. That means you might feel more energized post-workout to play with the kids, spend some one-on-one time with your partner, or finish one final project before you hit the sack.  

“I don’t have enough time”

The beauty of working out is that you can work out for however long you want, even if that’s 10 minutes. The important thing is to create the habit first and build from there.

“I get enough exercise at work” 

While work can be physical, there are ways to create balance, like adding in cardio. Walking, running, or whatever your go-to cardio is, can lower blood pressure and cholesterol, decrease the chances of various diseases, and more. 

Cardio for a longer life

At a physical job you’re moving and burning calories. However, the repetitive and tiring labour takes a toll. Prep your body with complimentary conditioning, like strength and cardio exercises, to make you even stronger and boost stamina.

There are many reasons to add exercise to your routine: it will help you lose weight, manage stress and anxiety, and boost your sex drive…to name a few. Plus, working out gets you off the couch and away from a popular, infamous winter activity: binge-watching.

While a long day at work can feel like you’ve hit your workout goal for the day, a little bit of cardio can positively impact your work and home life. All it takes is 10 minutes a day to start!

What exercises do you find easiest to do from home? Let us know in the comments.