Regular physical activity is important for optimal health but there are days like weekends or festival season when you don’t feel like hitting the gym but at the same time don’t want to miss your workouts. The rainy season can also sometimes disrupt our fitness regime with puddles, slippery roads, and traffic jams that can hamper our daily routine of morning walks or hitting the gym. There is no dearth of indoor exercises that you can do from the comfort of your home such as brisk walking, jumping jacks, Zumba, Pilates or yoga. (Also read: How can exercise combat the damage of diabetes: a study)
Lalchowimawi Sanate PT, LCCE, Senior Physiotherapist, Cloudnine Group of Hospitals, Bangalore, Sahakarnagar suggests easy indoor exercises for the weekends.
1. Walking stationary
Stationary walking is an easy alternative for residents who go for daily walks outdoors. You just need a pair of shoes and good music to lift the mood. Steady walking is a good start for those who want to start exercising regularly during monsoons. Steady walking is also safe even during pregnancy.
2. Jogging on site
On-site jogging can also help you burn calories like regular jogging on the road. You can burn more calories by running faster. You’ll need a pair of running shoes and comfortable clothing for freedom of movement. You can go for a solid jog even while watching your favorite game or listening to your favorite music.
Jumping with a skipping rope is easy, helps strengthen your lower limbs and upper limbs, and uses your core for stability. Skipping can burn nearly 200 calories in 10 minutes. Skipping is a fun activity, especially for kids and teens. Jumping rope should be avoided during pregnancy and those with osteoporosis.
If you love to dance and want to rock more aerobic dance moves like Zumba, it can be a great workout routine. Zumba is a mixture of different dance styles with fun dance moves. You can learn with our online videos or order DVDs to enjoy your dance moves. Zumba is suitable for all age groups, from kids to grandparents. It can be done even during pregnancy but the dance moves and intensity will be adjusted according to the age and pregnancy.
5. Treadmill or stationary cycling
Exercising on a treadmill, stationary bike, stepper or elliptical bike is also good aerobic exercise if you do it at home.
6. Plank, squat, pull-up
Strength training improves bone density and muscle mass and helps manage weight gain. The good news is that strength training can be done with our own body weight in the comfort of our own home.
Strength exercises using our own body weight are planks, squats, chest presses, pull-ups, lunges, etc. Strength training can also be done with simple, affordable exercise equipment such as an exercise ball, resistance band, or any type of weight.
Tabata is a high-intensity interval training that consists of 20 seconds of exercise and 10 seconds of rest, and the exercise lasts for 20-30 minutes. For example – Burpees 20 seconds, 10 seconds rest; 20 seconds lateral lunge, 10 seconds rest, 20 seconds mountain climb, 10 seconds rest, 20 seconds Russian twist, 10 seconds rest, and complete 8 rounds of each move. Tabata can vary from using dumbbells, exercise balls, core strengthening sets, or even kickboxing moves. Tabata helps improve your aerobic and anaerobic system. This type of exercise is very useful if you have less time and want to get maximum benefits from the exercise that can be done inside your home.
The mat pilates exercise can be performed using a mat and comfortable clothing. Pilates uses patterns of focus, precise movement, controlled breathing, and recruitment of the abdominal and lower back muscles. Helps strengthen core muscles, improve flexibility, posture, and relaxation.
Yoga is an excellent form of exercise that improves flexibility, promotes inner peace, and loses weight. Yoga can be practiced indoors on a yoga mat and in comfortable clothes that do not interrupt movements
10. Warm up and stretch
Regardless of age, warm-up and stretching before exercise and cool-down after exercise are recommended. Warming up helps to increase your heart rate gradually and can be done simply by doing a steady light walk and stretching the muscles improves flexibility and blood flow to the muscles and prevents injury. Cooling stretches reduce muscle soreness.
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