The monsoon brings relief after the long sweltering summer but a host of health issues also tend to follow in its wake. Pools of stagnant water lead to diseases like malaria, dengue and leptospirosis. Dehydration is another problem in the rainy season, as most people forget the need to drink water. And the rain is no reason to let up on your exercise.
If you can’t get to the gym, ensure you get a good workout at home. Here’s what you can do to challenge your muscles:
Just 30 minutes of cycling or treadmill improves cardio endurance and brain functioning. In case you want a change, try jumping rope, spot run, squats and lunges. All this improves blood flow and also helps tone the muscles. Push-ups, free squats, abdominal crunches etc. can be done anywhere as long as you have a good exercise mat.
For flexibility, try yoga; specifically surya namaskar , trikonasana , matsyasana and bhujangasana .
For strength training, invest in a pair of dumbbells (depending on your fitness level) and an adjustable bench, which won’t take up much space. Then you can follow your routine.
To add a fun element, put on some music and try zumba, salsa, step aerobics or any other dance moves.
Pilates is another very good monsoon workout as it needs little space and can be done anywhere.
Failing all this, climbing stairs (20 minutes) is an excellent workout to increase endurance and weight loss. But make sure your posture and movements are right so that you avoid injuries.
In all of the above, remember to learn the right moves so you don’t injure yourself.
What you eat during the monsoon is as important as exercise. Here are a few food-related tips.
Eat a lot of fresh fruits, like bananas, peach, plums, apples, pear, pomegranates, which have antioxidants but avoid the ones that have been cut and sold. Enjoy herbal drinks made of ginger, honey, mint, pepper, basil, etc. These have antibacterial properties.
Add soups to your diet. These help in the case of a sore throat and also help fill you up without too many calories.
Green leafy vegetables tend to have germs and insects, so avoid them unless you are sure they have been thoroughly washed.
Avoid carbonated drinks because they can cause acidity and indigestion.
Chutneys and other such food may be made of contaminated water. So avoid all of them unless you are sure that all the ingredients are pure.
Also avoid seafood, which can cause a stomach infection.
The writer is a fitness expert, nutritionist and director, GFFI Fitness Academy.
neeraj.gffi@hotmail.com