generally physical activity While important for optimal health, there are days like weekends and festival season when you don’t want to hit the gym but miss a workout. rainy season Puddles, slippery roads, and traffic jams can also interfere with your daily morning walk or access to the gym, which can interfere with your fitness regimen. Whether it’s brisk walking, skipping, Zumba, Pilates or yoga, there’s no shortage of indoor exercises you can do in the comfort of your own home. (Please also read: How Exercise Can Counter Damage in Diabetes: A Study)
A senior physiotherapist at Lalchawimawi Sanate PT, LCCE, Cloudnine Group of Hospitals, Bangalore, Sahakarnagar, suggests simple indoor exercises for the weekend.
1. Stationary walking
Stationary walking is an easy alternative for people who take daily outdoor walks. You need shoes and good music to lift your spirits. For those who want to start exercising regularly during the monsoon season, stationary walking is a good start. Teasing walking is a safe way to walk even during pregnancy.
2. Jogging on the spot
Jogging on the fly can also help you burn calories much like regular jogging on the street.By jogging faster, you can burn more calories. You’ll need running shoes and comfortable clothing so you can move freely. You can even do a static jog while watching your favorite game or listening to your favorite music.
Jumping rope with a jump rope is easy, it strengthens the lower and upper extremities and uses the core for stability. Skipping can burn about 200 calories in 10 minutes.Skipping is one fun activity, especially for children and young adults. Skipping rope should be avoided by pregnant women and those with osteoporosis.
If you love dancing and want to lose weight, aerobic dance moves like Zumba can be a great workout routine. Zumba is a combination of different dance styles and fun dance moves. Learn from videos available online or order DVDs to get lost in the dance moves. Zumba is for all ages, from kids to grandparents. It can be done even during pregnancy, but the intensity and dance moves are modified according to age and pregnancy.
5. Treadmill or stationary cycling
Exercise on a treadmill, stationary bike, stepper, or elliptical cycle is also considered good aerobic exercise if you have it at home.
6. Planks, squats and pull-ups
Strength training exercises improve bone density, muscle mass and help manage weight gain. The good news is that you can do strength training using your own body weight in the comfort of your own home.
Bodyweight strength training exercises include planks, squats, chest presses, pull-ups and lunges. Strength training can also be done with simple, affordable exercise equipment such as exercise balls, resistance bands, or weights of any kind.
Tabata training is high-intensity interval training consisting of 20-second workouts followed by 10-second rests, with workouts lasting 20-30 minutes. Example – 20 seconds burpees, 10 seconds rest. 8 rounds of side lunge 20 seconds, 10 seconds rest, hill climb 20 seconds, 10 seconds rest, Russian twist 20 seconds, 10 seconds rest. Tabata can range from dumbbells, exercise balls, core sets, and even kickboxing moves. Tabata helps improve your aerobic and anaerobic systems. This form of exercise is very useful when you don’t have a lot of time and want to get the most out of what you can do at home.
Mat Pilates can be done on a mat and comfortable clothing. Pilates uses concentration and precise movement patterns, controlled breathing, and recruitment of the abdominal and lower back muscles. Strengthens core muscles and improves flexibility, posture and relaxation.
Yoga is a great exercise to improve flexibility, promote inner peace and weight loss.Yoga can be done indoors on a yoga mat and in comfortable clothing that does not restrict movement
10. Warming up and stretching
Regardless of age, we recommend warming up and stretching before exercise, and cooling down after exercise. A warm-up helps to gradually increase your heart rate. It can be done by simply doing light static walking, and muscle stretching improves flexibility, blood flow to muscles, and prevents injury. Cool-down stretching reduces muscle soreness.