“It is so hot outside.”
It is officially that time of the year when everyone around just can’t stop complaining about the rising heat. But does it mean your workout routine should take a backseat? Nope.
The scorching summer sun may make outdoor activities like morning walks and exercise sessions challenging, but there are several indoor alternatives to keep yourself fit and active.
Remember the Covid-19 lockdown that confined us all inside our homes and led to closed gyms? Yet, many fitness enthusiasts (think Milind Soman) managed to stay active with home workout routines.
Summer and fitness can go hand-in-hand without you having to step out into the harsh sun. Here are some tips to build an at-home routine that you can adjust to ensure you exercise for at least 30 minutes a day, five days a week:
Climb your way to good health
Ditch the elevators and take the stairs instead.
“Including taking the stairs in your daily activity will be doing your health a favour,” says Dr Tushar Tayal, consultant in internal medicine at CK Birla Hospital, Gurugram.
Taking the stairs is an impeccable cardio exercise that offers ample health benefits. It is good for your lungs and heart, as it improves blood flow and the amount of ‘good cholesterol’ in your blood. This can help your heart pump blood to your organs more efficiently and your lungs take in more oxygen.
Take the stairs. (Photo: Unsplash)
According to a 2023 study, walking more than five flights of stairs a day can reduce the risk of heart disease by 20 per cent.
Taking the stairs can also make your bones stronger, tone your legs, strengthen muscles, and aid in weight loss. However, those who suffer from knee-related issues should avoid it without consulting an orthopedist.
Otherwise, one can turn stair climbing into an interesting and intense workout activity. Consider climbing up and down the stairs for 20 minutes (or less, if your body doesn’t allow). Introduce a variety of movements.
For instance, walk up the stairs and then run up the next one. You can also climb backward and run back down, and then perform knee-ups. Just be careful while doing so.
Do the house chores
House chores like sweeping and mopping the floor are superb exercises.
“Bending, straightening up, and squatting are all good ways to push up your heart rate. They also stretch the pelvic floor and strengthen the muscles of the lower body. However, anyone with a back or knee problem should only opt for a standing position,” wrote Nisha Varma, an exercise physiologist in Reader’s Digest (May-June 2020 edition).
Do the household chores. Some of them are as good as exercising. (Photo: Pexels)
Safety is important while doing so. Remember not to bend forward with locked knees.
While squatting, ensure your knees and ankles are aligned. Lift objects, like a bucket of water, with a straight back and avoid straining your neck.
After sweeping or mopping, relieve lower back tension by stretching.
Get grooving
Just play some music and dance. It is such a fun way to stay fit.
“Dance not only gives you instant happiness but also tones your entire body. A 30-minute dance session burns between 150 and 250 calories, about the same as jogging,” says Dr Tayal.
Play music at home, and get grooving. (Photo: Pexels)
Other little acts of embracing fitness while being indoors include walking around the home or standing while reading.
Yoga and other bodyweight exercises
Yoga can be practiced by the young as well as the elderly. Health experts strongly recommend incorporating it into your routine as it promotes flexibility, strength, and stress relief. Basically, it is good for physical as well as mental well-being.
“With dedicated yoga channels on television and the Internet, one can easily and safely follow basic yoga asanas,” says Dr Tayal.
“Practice yoga at home with your spouse and get motivated by each other,” suggests Dr Mohsin Wali, senior consultant in medicine at Sir Gangaram Hospital, New Delhi.
Deep breathing is also very important during summers. “It washes away a lot of carbon dioxide and pumps fresh oxygen into the muscles,” adds Dr Wali.
Meanwhile, bodyweight exercises are simple yet effective way to burn calories and improve flexibility, balance, and strength in your body.
Planks, push-ups, squats, jumping jacks, lunges, and burpees – there are so many exercises you can do at home without any equipment.
You can also invest in equipment like a treadmill, dumbbells, stretch bands, or a cross-trainer to set up a mini at-home gym
Remember, everyone’s body is different, and so is their endurance level. Listen to your body and stop if any of the above-mentioned activities feel extra stressful.
Apart from physical activity, it is also important to stay hydrated and eat well to keep summer woes at bay. Aim to drink around 10 glasses of water and avoid spicy food. Include summer-friendly items like chaas (buttermilk), watermelon, and fresh vegetables in your diet.
Happy summer!
Published By:
Medha Chawla
Published On:
Apr 15, 2024
