For people, who love to exercise outdoors, monsoon can be a fun spoiler. From increased risk of injuries and accidents to infections, it can pose many problems for fitness enthusiasts. Considering this, many tend to halt their fitness regimen, which may not be the best solution. To bring all your worries to an end, we spoke to Ishaan Arora, Karnal-Based Body Building India Certified Fitness Trainer, who currently provides online fitness-related tips to learn about how to safely and effectively exercise during the monsoon.
Risky Conditions
Before diving into the rainy day workout strategies, it's essential to understand the potential risks posed by exercising in the monsoon. "Slippery surfaces can lead to accidents and injuries, while damp and humid conditions create an ideal breeding ground for bacteria and fungi, making you susceptible to infections," stated Arora. He added that the drop in temperature during rain may cause muscle stiffness and increase the risk of strains and sprains.
Also Read: Daily Workout: The Beginner's Workout Guide For Weight Loss & Muscle Gain
Safety First
To ensure a safe workout, it's vital to take certain precautions.
Choose the Right Footwear
The expert advised people who love exercising outdoors to opt for well-fitted, slip-resistant shoes with proper grip to reduce the risk of slipping on wet surfaces.
Warm-Up Adequately
"Cold muscles are more prone to injuries, so perform a thorough warm-up indoors before heading out," said Arora. He suggested including dynamic stretches to loosen up and increase blood flow to the muscles.
Seek Sheltered Areas
"Look for covered or sheltered spots like porches, balconies, or indoor spaces where you can do your workout without exposing yourself to heavy rains," he said.
Effective Rainy Day Workouts
Here're some effective workouts you can practise during the monsoon.
Indoor Cardio
On days when it's pouring heavily, you can shift your focus to indoor cardio workouts. Citing examples, Arora said that doing rope jumps, high knees, mountain climbers, or dance-based routines can be great alternatives to outdoor running.
Strength Training
"You can also use the rainy season to focus on strength training," suggested the expert. He said that bodyweight exercises, such as squats, lunges, push-ups, and planks can be performed indoors, offering you an intense workout.
Also Read: Advanced Workout Training Techniques: Pushing Your Limits And Breaking Through Plateaus
Yoga and Pilates
"You can also enjoy the monsoon during your workout by practising yoga or Pilates indoors. These low-impact exercises help improve flexibility, balance, and core strength," said Arora.
Post-Workout Care
After completing your rainy day workout, pay attention to post-exercise care to prevent health issues.
Change Out of Wet Clothes
Arora suggested getting out of wet workout clothes as soon as possible to avoid catching a cold or developing skin irritations.
Dry and Cleanse
"Dry yourself thoroughly and take a warm shower to cleanse your body of any bacteria or pollutants you might have encountered during your workout," he added.
Stay Hydrated
"Even in the cooler monsoon weather, it's essential to stay hydrated. So drink plenty of water throughout the day to replenish lost fluids," said Arora.
Conclusion
Monsoons need not dampen your enthusiasm for exercise and fitness. With proper planning and caution, you can stay active and make the most of the rainy season.
[Disclaimer: This article is for informational purposes only. Consult your healthcare provider to get a thorough diagnosis and treatment as per your health needs.]
Image Credits: freepik
