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Sport after work – your motivation
March 27, 2025
For all sports fans and those who want to become one, we have put together some good reasons for exercising after work today. Find out how you can find the right motivation even after 9 hours in the office and why habit is the be-all and end-all.
Tips and tricks for more motivation to exercise after work
We’ve all been there: getting cozy on the couch and binging Netflix after work is much more appealing than exercising. But as appealing as lazing around may be, the feeling you get after successfully completing your sports exercises is better. So it’s worth staying on the ball.
- Your goals: Everyone has their own reason for taking up sport. So ask yourself what your goals were, whether they are still the same, and keep them in mind. This works even better if you write down your goals and keep them in sight. A post-it on the mirror or computer screen reminds you on motivation-free days what you are doing all this for. Never forget your goals!
- Planning is everything: Instead of letting sport happen spontaneously after work, depending on your mood, you should have already planned the coming week at the weekend. Set fixed days for your running sessions, Pilates and the gym. Pack your sports bag the evening before. If you have a penchant for to-do lists, ticking off one of these items can provide additional motivation.
- Make a sports date: If you can’t motivate yourself on your own, making a sports date could help. Other people can motivate you – after all, you have to go through it together. Ask a friend if they would like to go for a run or attend a sports class. You might even find a colleague you can go training with straight after work. A notice on the notice board could help you find a suitable sports partner.
- Reward: If you have somehow managed to motivate yourself to exercise regularly after work, you deserve a reward! Because this also has a lasting motivational effect: doing something good for yourself. Now, it wouldn’t be particularly beneficial to reward yourself with three bars of chocolate – but a new pair of sports trousers can make you go back to training. Or treat yourself to an extensive massage – your muscles will thank you, especially if you’ve just started exercising. Or take a stroll through the local drugstore and stock up on nutritional supplements in preparation for the coming weeks. Magnesium, caffeine, nitrate or bicarbonate – find out what might be of interest to you.
Why sport after work is worthwhile
Anyone who has an office job and spends the whole day sitting down should exercise for the sake of their health. It’s not just about the body, but also the mind and soul. Most people can perform at their physical best from 4 p.m. onwards, which is why sports sessions after work seem particularly sensible. This state can be maintained until 9 p.m., but you should pay attention to your biorhythm. If you have to get up very early, it is better not to exercise too late, as this could prevent you from falling asleep. The ideal time is therefore directly after work.
The fact that there is more choice these days than the swimming pool and the gym is beneficial – some people like to go bouldering, others go dancing. So it doesn’t always have to be jogging and going to the gym – unless you are passionate about exactly this type of sport. If you’re still looking for inspiration, you should google what’s on offer in your city. You’ll be surprised how many sports activities there are that are not only fun, but can also become regular meetings with great people.
As a small side effect, and your employer will be pleased to hear this, physical fitness always has an effect on your performance. So don’t be surprised if you suddenly feel more energy and therefore get more done than usual.
If you are an employer yourself, there are many ways to get your employees excited about sport. You could pay a percentage of the gym subscription or introduce targeted health days. Back fitness and relaxation programs are particularly popular, especially if the work involves sitting down. After all, if you don’t move enough, you also increase the risk of mental illness, which can also have an impact on your colleagues. It is always advisable to take care of your employees’ health or at least provide them with offers.
We hope we have motivated you to pack your sports bag and start exercising after work. However, if you prefer to exercise before work, we recommend this article on the same topic.
