Depending on your personality, you may want to choose a sport or form of exercise that won't cause you any further stress. The last thing you want to do is come home from a long day and feel angry or frustrated with yourself or others.  If you want to run, try running alone. Or, if you want to run with others, train yourself to stop seeing it as a race or competition. Bicycling is a great form of exercise that can be done on your own. You can even incorporate biking into your day by riding to and from work/school instead of driving. If you're prone to having a competitive mindset, consider a less intense form of exercise like Pilates or yoga. These are workouts that you can do alone or in groups and there's no element of competition. Ultimately, the form of exercise you choose should be something you enjoy doing. Exercise should be a regular part of every healthy lifestyle. However, it's important that you don't try to push yourself too hard without the proper training or muscle development.  You may end up injuring yourself if you attempt to do too much too soon. Start small and work your way up. For example, try going for long walks before you take up running. It may feel daunting to think about when you can find time to work out. After work you'll have the commute home, then you'll need to make dinner and tend to any domestic responsibilities. However, exercise doesn't have to be done all at once in a long, exhausting block. You can cater your workout schedule to meet your needs by working around other obligations.  If you can't make time for a long block of exercise or if you're not yet physically capable of longer workouts, try breaking it up into chunks that can be incorporated throughout your day. For example, if 30 minutes is too much, try spacing out three 10-minute workout sessions. You might also try interval training, which alternates between short bursts of high-intensity exercise lasting around 60 to 90 seconds with periods of lower-intensity walking/jogging. If you're stressed out after a long...

TL;DR in Indonesian:
Pilih olahraga yang tidak kompetitif sebagai media pelepas stres, sesuaikan dengan karakter dan ketertarikan Anda. Tingkatkan kuantitas dan kualitas olahraga secara bertahap. Berolahragalah secara bertahap. Pahamilah manfaat berolahraga teratur.