Due to continuous rain in monsoon, outdoor activities reduce. Many times people are unable to go out of the house and do workouts due to rain and humidity. This can affect daily physical activity and the body starts feeling lethargic.
In such a situation, workout done at home can be a good option. Even without going to the gym, your body can be kept active by including some easy exercises in your routine. According to physiotherapist and yoga expert Dr. Garima Bhatia, home workout can be divided into four parts—warmup, cardio, strength training and stretching.
1. Start with warm-up
It is useful to warm up for about 5 to 10 minutes before starting the workout. This prepares the body for exercise and can help in reducing stiffness in the muscles.
arm circles
Stand straight and spread both hands to the sides. Now slowly rotate your hands forward and backward in a circular motion. This provides movement to the shoulders and arms and the body gradually starts becoming active.
leg swing
Balance yourself by placing one hand on the wall for the leg swing. Now swing the other leg forward and backward in a controlled manner. After doing this a few times, change legs. This can be helpful for the mobility of legs and hips.
torso twist
Stand straight and place both hands in front or join the palms together. Now slowly rotate the upper part of the body to the right and then to the left. During this, do the movements slowly and do not twist the body jerkily.
2. Do cardio after warm-up
After warm-up, 10 to 15 minutes of light to moderate cardio workout can be done. Cardio increases heart rate and helps in keeping the body active. Always start according to your fitness and ability.
static running
Static running means doing movements like running while standing at one place. This can be done for some time as per your capacity. This is an easy way to do cardio indoors.
high knees
Stand at one place and do light jogging and raise your knees alternately. Start slowly and increase the speed according to fitness.
mountain climbers
Come into plank position by placing both hands on the mat. Now alternately bring the knees towards the chest. This exercise activates the muscles of the shoulders and legs along with the core. Beginners do it slowly.
3. Include strength training in your routine
Strength exercises can be done after cardio. Strength training helps in strengthening muscles and improving body function.
bodyweight squat
Keep your feet shoulder-width apart. Keeping the back straight, bend the knees and slowly go down and then come back up. Do less repetitions in the beginning and gradually increase the number.
push-ups
Push-ups are an exercise that strengthens the upper body and core muscles. If normal push-ups seem difficult, you can start with push-ups with your knees on the ground or against a wall.
lunges
Standing straight, move one leg forward and bend both knees and bring the body downwards. After this, come back to the starting position and repeat the same process with the other leg. Lunges can help strengthen the muscles of the legs and hips.
4. Do stretching at the end
After finishing your workout, take a few minutes for stretching. This can help in gradually bringing the body back to normal and maintaining flexibility.
You can include easy yoga asanas like Balasana, Bhujangasana and Marjari Asana in your cool-down routine. While doing any stretch, do not put excessive pressure on the body.
1. Take care of hydration
Even in monsoon, you sweat during workout, so it is important to drink enough water. Keep drinking water before and after exercise. During long or sweaty workouts, one should take care of fluids and electrolytes as per the body's needs.
2. Keep ventilation in the room
While exercising indoors, there should be proper air circulation in the room. Working out in a closed and very humid room can increase discomfort. If possible, open a window or take the help of a fan.
3. Avoid slipping
There is a possibility of moisture or water on the floor during monsoon. Therefore, before exercising, dry the floor thoroughly and use such a mat which does not slip easily. Working out on a wet floor can increase the risk of injury.
4. Exercise as per your capacity
Every person's fitness capacity is different. Therefore, start with light exercise and for short duration. If you have not been working out for a long time, avoid starting high-intensity exercise suddenly.
If you feel dizziness, chest pain, unusual difficulty in breathing or severe pain during exercise, stop the workout immediately and consult a doctor if necessary.
There is no need for monsoon rain to be a hindrance to your fitness routine. Home workout done with proper caution and according to your capacity can help in keeping the body active.