Monsoon Fitness India - Indoor Workouts, Immunity and Diet Tips

There is a change in the climate, making the evening breeze cool, and making one realize that drinking a cup of tea will taste so good in such weather. However, with rain comes a problem faced by many households. One is forced to stop his regular exercise regime due to rain.

The person may not go for early morning walk due to rain. The roads will be wet; the traffic will increase and so the gym becomes inaccessible. Children remain at home most of the time and the working adults sit for long hours. The evening snack would include pakoda, samosa, biscuits or namkeen with tea.

It is essential to have a practical plan during monsoon time regarding fitness. This is important to achieve the objective of staying active, eating healthy, protecting one's digestion and having sufficient energy despite the climatic condition.

Why Fitness Declines During Monsoon Season

In the monsoon season, there is a tendency among people to lose fitness without even realizing that. People start doing fewer workouts in the outdoors, walking becomes lesser, and more sitting occurs at home and office. All this starts affecting weight, mood, digestion, and energy level of an individual.

Following are the problems that occur during the monsoon season:

• Not going for walk because of rains
• Consuming junk food in the evening
• Having less water intake owing to cold weather
• Feeling lethargic and sleepy during cloudy weather
•  More prone to cough and cold
•  Less time for playing outdoor games
• More time spent commuting owing to traffic

All these are the common problems faced by everyone during the monsoon season.

Exercises that Work Indoors

One need not go to the gym to stay fit during monsoon seasons. One's own house can do fine. A quick exercise session of 20-30 minutes will increase blood circulation and reduce stiffness in muscles.

Rainy Season Exercises

• Spot walking in place for 5-10 minutes
• Bodyweight squats
• Push-ups against the wall
• Knee lifts when standing
• Sit and stand from the chair
• Stretching
• Calf raises
• Plank with modifications
• Step up on a fixed object

All these exercises are easy for a beginner and can be modified based on their age and physical fitness. The older one can start with the chair exercises and the younger ones can perform it multiple times.

Treadmill Walking at Home

Those who prefer to walk outside may get disturbed by rains in monsoon and hence, a treadmill is handy for them. They will be able to walk, jog and incline walking without getting mud, rain and pollutants in their way.

The program for a beginner treadmill walking will be as follows:

• 5 minutes of slow walking to warm-up
• 15 minutes of brisk walking
• 5 minutes of incline walking
• 5 minutes of slow walking to cool down

The beginner can slowly start from 10-15 minutes and then increase their timing. It is better to exercise regularly than to run fast. Those who do not have treadmills can walk indoors, climb stairs, dance, jump or cycle indoors.

Strength Training in Monsoon

Whereas walking is a good option, strength training too is essential. Strength training helps maintain muscles, joints, and posture. Metabolism stays active with strength training. Strength training is quite useful for professional people, homemakers, and people above 35 years of age who sit throughout their day.

Some Easy Strength Exercises at Home:

• Legs Squats
• Wall Push-ups for Chest and Arms
• Glute Bridge for Lower Back and Hips
• Calf Raises Exercise for Legs
• Beginner Seated Leg Lifts
• Planks for Core Strength
• Resistance Band Exercises if Available

Three to Four Days of strength training are enough for most of the people. The movements must be slow and controlled.

Diet Plan in Monsoon for Improved Immunity

Making a choice of correct food in monsoon is essential. In monsoon season, digestion rate decreases and consumption of unhygienic food makes problems like indigestion and infection. Warm and freshly made food is always recommended in monsoon season.

List of Food Items to include:

• Warm dal, rasam, soup or sambar
• Properly cooked seasonal vegetables
• Food items which contain proteins like eggs, paneer, dal, curd, tofu, chicken or fish
• Food items which contain ginger, garlic, turmeric, pepper and cumin
• Banana, apple, papaya, pomegranate
• A handful number of nuts and seeds
• Water or herbal tea

Proteins help in maintaining the muscle mass, improving immunity and reducing hunger. Including protein in all meals prevents snacking.

List of Food Items which must be avoided in Monsoon Season

In monsoon season, the appetite for unhealthy food increases due to changes in weather. Having unhealthy food occasionally is fine, but eating fried foods daily has an impact on the digestion process and weight.

The items which one must try to avoid are:

• Street food from unhygienic places
• Fresh cut fruits available in the open market
• Daily fried snacks in the evening
• Sweet tea, cold drink or juice
• Stale food or reheated food
• Heavy late-night meals
• Much tea or coffee

Good alternatives to these food items are roasted chana, makhana, boiled corn, sprouts chaat, paneer cubes, fruits with nuts, homemade soups.

Hydration Is Still Important

Since most individuals don't have a sense of thirst in the monsoons, their consumption of water is reduced. However, adequate amount of fluid is required for digestion and maintaining proper body temperature.

Simple hydration tips:

• Place a water bottle on the desk or bedside table
• Consume warm water if you find cold water difficult
• Add soups and herbal fluids in your diet like rasam
• Do not consume excessive sweetened fluids
• Look at the color of urine for hydration level

Proper hydration will help prevent fatigue, headaches, and digestive problems.

Safety Tips For Monsoon Workouts

Rains may increase the chances of slipping, falling down, and infection. Being careful will make the exercise sessions more secure.

• Consider following the tips below:
• Wear the appropriate shoes
• Do not walk on slippery roads
• Maintain the workout space clean and dry
• Warm up before exercising
• Do not exercise in case of fever, cold, and weakness
• Go for well-ventilated places to workout indoors
• Take breaks when the body gets tired

It is best for diabetic people, patients with heart diseases, painful joints, or those who suffer from breathing disorders to listen to the doctor's advice before starting to workout.

Final Thoughts

Monsoon fitness is different from any strict diets and intense workouts. It is all about consistency in working out despite the rainy days. The combination of indoor walking, simple strength training, treadmill workout, healthy homemade food, protein-rich foods, and sufficient water intake can keep the whole family fit in monsoon times.

The rain cannot affect your daily schedule that much. It can even change the way you eat, rest, and exercise in a positive way.